Low back and neck pain: What to do in the moment





23.05.24



By Free Motion Physiotherapy



There are moments when you are quietly going about your day, minding your own business when boom! Suddenly there is a sudden twinge or crack in your back or neck. Your body freezes and you hold your breath, waiting to assess the damage…


For many of us these moments are mild and the pain or feeling of discomfort goes away on its own after a few hours or days. Sometimes it is more serious. The question is, in those moments, what should you do? The important thing is that that twinge is telling you something. Don't ignore it.



Why does my back/neck go into spasm?


When your brain is aware of an area of concern, its primary objective is to slow you down and limit movement so that it can assess the damage. Your muscles go into spasm to protect themselves from causing further muscle strain or injury. The good news is that an injury or strain to the soft tissue (Muscle, tendon, ligament) usually heals enough in a week or two for the spasms to resolve.


Spasm which do not resolve after 1-2 weeks may be indicative of underlying anatomical issues, but these are less likely to have a sudden onset as described above and usually occur progressively over time. A Physiotherapist should be consulted if there are continuing episodes of spasms and pain.


The best thing to do when a spasm hits:

Your first goal is to get the muscles to relax and in doing so relieve the pain experienced.


Short period of rest:

While rest and taking it slightly slower is important, it is essential that you don’t just lie down and stop moving. While pushing into and through pain can delay recovery, not moving at all can do the same. Focus on moving as much as tolerated – this might be hugging the knees or rolling the shoulders. Take a short walk which helps to promote blood flow and aid in the healing process. Just make sure not to overdo it.



Heat therapy

A heat pack applied comfortably to the affected area can increase blood flow to the area, allow muscles to ease and relive pain.


Pain management

Speak to your pharmacist about a combination of Muscle relaxants to ease pain of muscle spasms and Anti-inflammatories to reduce inflammation and help manage pain.


Once the acute episode of pain in your back or neck has reduced, a physiotherapist can make stretching and exercise suggestions to prevent recurrence.



The influence of stress and other factors on pain:


“When back pain suddenly shows up, we are tempted to blame it on the last minor stressor that affected it, such as a soft bed in a hotel. This is like blaming your bankruptcy on the last latte you bought before your account finally went into the red” – Todd Hargrove


It is important to remember that back and neck pain is not always only linked to structural causes or damage. Psychological factors play a big role in our perception of pain. If you take care of your mental health and manage psychological stressors it can have an impact on your pain.



What symptoms or signs should not be ignored?


Both neck and back pain can vary greatly from person to person and is dependent on history and onset, but there are certain symptoms which should not be ignored. These include a sudden, new pain after a fall; or sharp continuous pain which spreads down the arm or leg; or worsening pain which does not respond to pain medication and rest. A sudden change in bladder and bowel function after onset of pain. Sudden muscle weakness of arms or legs along with onset of pain. These symptoms can be discussed with a Physiotherapist who will refer you if needed.



Here are some tips to ease pain and keep your back healthy:



Strengthen your core and neck stabiliser muscles - Our lower back supports our entire upper body when sitting and standing. Similarly, our neck stabilisers support the weight of our head and neck. Trying to regularly activate and tone our stabiliser and core muscles can prevent neck and lower back overload and resulting pain and spasms.


Stretch regularly - Stretching when your body is tight can reduce and limit many of our neck and lower back pains. Tight muscles act like a pulley and lever, pulling on our pelvis or neck and shoulders, and loading your spine and joints. Get into a habit of regular stretches to prevent this overload.


Avoid sitting for long periods – sitting in any position for many hours at a time will overload your spine. Depending on the position, some muscles end up short, others weak and as a result, we then sit in poorer and poorer postures.



Take walks – Walking is the best and safest exercise there is. A short walk during the day can help with weight management, blood sugar control, and offload the muscles in the back and neck.


Lift correctly – Avoid lifting and twisting simultaneously as this can result in protective spasms. When lifting heavy things, make sure to engage the legs and core muscles.


Sleep positioning – Reduce additional pressure on the spine by sleeping with a pillow under the knees when on your back or between the knees when lying on your side.


Although low back and neck pain can be quite debilitating and painful, in most of the cases it is temporary, and pain improves without intervention or surgery.


If you struggle with low back or neck pain it is a good idea to consult with your physiotherapist. Your physiotherapist will evaluate all the factors that contribute to your pain and will guide you towards managing your pain effectively.





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