80% of adults will experience lower back pain at some point. It is the leading cause of disability worldwide.

The good news? Most cases are mechanical and can be fixed without surgery.

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1. Acute Phase (The First 48 Hours)

If your back "goes out":

• Do NOT stay in bed: Prolonged bed rest weakens muscles. Rest for 1-2 days max, then move.
• Heat & Ice: Ice for inflammation (first 2 days), Heat for muscle spasms (after 2 days).
• Positioning: Sleep on your side with a pillow between your knees to align the spine.

2. The Core Solution (Physiotherapy)

Your spine is supported by your "core" muscles (abs and back muscles). If they are weak, the spine takes the load.

• Planks & Bridges: Simple exercises to build a natural "internal corset."
• Ergonomics: Fix your desk setup. Your screen should be at eye level.

3. Medical Management

• NSAIDs: Reduce inflammation.
• Muscle Relaxants: Help unknot the spasm.
• Injections: Epidural steroids for radiating nerve pain.

4. Surgery

Reserved for structural issues like:

• Slipped discs pressing on nerves.
• Unstable vertebrae (Spondylolisthesis).
• Spinal stenosis (narrowing).

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Takeaway

Motion is lotion. A stiff back is a painful back.

Start walking, fix your posture, and strengthen your core. 👉 Back Pain Consultation