Bodi Empowerment
Back Pain //
Navigating Lower Back Pain: A Guide to Returning to Work
When you can get back to work after lower back pain, several factors are considered, including both physical and psychological elements:
Physical Factors To Lower Back Pain[3]
- Age: Older age can increase the likelihood of lower back problems due to disc and joint deterioration.
- Intensity of Pain: More severe pain may indicate a longer recovery period.
- General Health: Conditions like high blood pressure, diabetes, or poor sleep can slow recovery.
- Lifting and Work Postures: How much and how you lift, along with your work posture, can affect recovery time.
- History of lower Back Pain: Previous episodes of lower back pain or spinal surgery can extend the recovery period.
See Also: Sciatica Exercises For Your Lower Back and Leg Pain
Psychological Factors For Lower Back Pain[4]
- Perceived Risk of Not Recovering: A negative outlook can hinder recovery.
- Distress and Job Satisfaction: Psychological distress and dissatisfaction with work can impact recovery.
- Employment Status: Being self-employed or employed can influence the speed of return to work.
- Workers’ Compensation and Depression: These can prolong recovery due to various reasons including motivational factors.
See Also: Part 1 Disc Herniation Exercises
Prognosis and Recovery
- Most individuals with acute lower back pain improve significantly within the first six weeks, with slower improvement up to three months. However, some levels of pain and disability may persist beyond one year [1][2].
- Surprisingly, many with acute back pain return to work within a month, though reoccurrences are common.
- Treatment can significantly alter the prognosis. Engaging in appropriate chiropractic care can help manage pain and facilitate a quicker, more sustained recovery.
Prevention of Recurrence
To prevent a recurrence of back pain, consider the following strategies:
- Exercise and Physical Therapy: Engage in exercises designed to strengthen the back, improve flexibility, and enhance core stability such as chiropractic treatments.
- Ergonomics: Adjust workstations, lifting techniques, and postures to reduce strain on the back.
- General Health: Maintain a healthy lifestyle, including proper diet, sleep, and stress management, to support overall back health.
- Psychological Support: Addressing psychological factors like stress, anxiety, and depression can also play a crucial role in preventing recurrence.
By addressing both physical and psychological factors, individuals can not only improve their recovery outcomes but also minimize the risk of future episodes of lower back pain. Regular follow-up with healthcare professionals, such as chiropractors and possibly mental health specialists, can provide guidance tailored to individual needs and circumstances.
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References:
[1]Acute Low Back Pain: Systematic Review of its prognosis BMJ v.327(7410); Aug 9, 2003 [2] Menezes Costa Lda, C; Maher, CG; Hancock, MJ; McAuley, JH; Herbert, RD; Costa, LO (7 August 2012). “The prognosis of acute and persistent low-back pain: a meta-analysis.”. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne 184 (11): E613 24. doi:10.1503/cmaj.111271. PMC 3414626. PMID 22586331. [3]Spine (Phila Pa 1976). 2003 Dec 1;28(23):2634-40. Outcome determinants of subacute low back pain. [4] Chronicity, recurrence, and return to work in low back pain: common prognostic factors.Ann Readapt Med Phys. 2004 May;47(4):179-89.
Dr. Ken, has been recognized as the Best Toronto Chiropractor in 2024, 2023, and 2018, here in downtown Toronto. As a sports chiropractor, he excels in treating a wide range of conditions including concussions, temporomandibular joint disorders (TMJ), sports-related injuries, and spinal issues. Beyond his clinical skills, Dr. Ken is an accomplished athlete, having represented Ontario in the Canadian Judo Championships and completed the Toronto Marathon on two occasions. He employs the innovative C3 Program to provide targeted and effective care to his patients, ensuring a holistic approach to their well-being and athletic performance.
Thank you for the advice. Just gets frustrating lol
Author
You are on your way healing Larry. I hope you feel better quickly. If you have any other questions let me know.
Hello dr. I Herneated my disc doing bent rows 8weeks ago. I have no pain just weakness in right calf and a little foot drop I was told walking was good. I walked today maybe a quarter mi and my calf and foot got vary weak. Am I just not ready to walk a distance yet ? It would be much appreciated if u would send me a answer thanks
Author
Thanks for your thoughts Larry. Disc herniations are usually painful so you are lucky that your lower back is not painful. The disc can still pinch the nerve enough to weaken the foot causing foot drop. This means that the L5 nerve is affected, with quite a lot of pressure on the nerve. It can be a disc but there are a number of other possible causes for foot drop like stenosis (narrowing of the opening for the nerve leading to the sciatic nerve). In most cases walking is a good idea as it takes the pressure off the nerve compared to sitting. Lying down is the least pressure on the nerve, standing is a little more pressure and sitting is more pressure still, and forward bending (like putting on a sock) is the most pressure on your disc. Lifting objects while bent forward is the ideal way to make your disc herniation worse.
I recommend a combination of positions to take pressure off the nerve. Don’t sit for more than an hour, stand and walk whenever you can but up to the point where you get weak. ie. if you get weak after a 10 minute walk, then turn around at the 5 minute mark. What I am saying is there is no magic position when it comes to a disc herniation.
If you want to find out in detail about disc herniations then you should read, https://www.bodiempowerment.com/low-back-pain/disc-herniation-part-1/. This article is mainly about the causes and what to avoid.
For the exercises for disc herniations read this article: https://www.bodiempowerment.com/low-back-pain/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
For proper bending and lifting read this article: https://www.bodiempowerment.com/low-back-pain/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
Hope that helps.