Timing is everything when it comes to managing low back pain. Worldwide, up to 8% of people experience back pain at any given time, and in the U.S., 39% will suffer from it this year. Chances are, if you haven't already, you'll deal with back pain at some point in your life. So how do you handle it when it hits? As a physical therapist and someone who has faced my own episodes of low back pain, I know firsthand how frustrating it can be.
One thing is clear: waiting is not the answer.
Research shows that most acute low back pain (lasting less than 6 weeks) improves significantly in the first three months, with symptoms improving by 30 points on a 100-point scale within six weeks. Subacute pain (lasting 6–12 weeks) follows a similar trend, improving by 34 points. Chronic pain, however, which lasts longer than three months, improves by only 8 points in 12 weeks and 16 points after a year. The key takeaway is clear: early intervention is essential for better outcomes.
Self-Care vs. Guided Treatment
When back pain strikes, you may find yourself flooded with questions: Do I need an MRI? Should I have surgery? Can I stay active? How long will the pain last? And, what’s causing the pain in the first place? If you’re looking for a comprehensive approach, physical therapy is a great first step.
While I am a physical therapist, I recognize that it’s not always the best or only option. My goal here is to give you the tools to manage low back pain yourself. However, if you need guidance, physical therapy can provide valuable support.
Physical therapists specialize in diagnosing the source of pain, whether it's from joints, muscles, or nerves. We spend more time with patients than most other healthcare providers, allowing us to create a personalized treatment plan that focuses on long-term recovery and prevention. Early intervention, especially with physical therapy, can prevent the need for costly imaging, medications, or surgery.
Managing Your Current Low Back Pain
A personalized treatment plan is great, but what about the pain you’re dealing with right now? Physical therapists use manual therapy techniques to reduce pain and improve mobility. These methods, along with identifying harmful movement patterns, help you regain confidence in your physical abilities.
You can also manage back pain on your own using graded exposure. This involves slowly reintroducing activities that cause discomfort, gradually increasing difficulty as your body adapts. For example, if bending over to pick up groceries hurts, start by using your knees instead of your back. As you improve, gradually increase your back movement and load until you can fully bend without pain.
Don’t Treat Pain Like a Diet
Most people stop treatment once their pain subsides. But much like a diet, stopping treatment when you reach your goal often leads to a relapse. Research shows that 69% of people who recover from low back pain will experience it again within 12 months. To reduce your risk, focus on long-term changes like staying active, improving sleep, and maintaining a balanced diet.
For a deeper dive, check out my Medium article on the topic (free article link)
References
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