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Low Back Pain
Low Back Pain
Low Back Pain
X-rays and other tests are not usually If you are taking stronger painkillers, you
needed in the first 4 – 6 weeks (ask your should drink plenty of water and eat fruit
health care professional). to avoid constipation.
Developed by the ECI February 2012 based on NSW Emergency Department Physiotherapy Network Group information
also available online at www.ecinsw.com.au
Patient Factsheet
1. Lie face down for 5 minutes 3. Gently and slowly rise up by straighten-
ing your arms
If your pain is decreas-
ing or centralising, go on Keep your hips on the
to the next exercise. bed. Hold for 5
seconds. Gently lower
If your symptoms are peripheralising, cease down. Do this 10 times
the exercises and do not go on to the next every 2 hours.
exercise. Try again the next day.
If this is peripheralising your symptoms, go
back to the first exercise. If your symptoms
2. Gently and slowly rise up onto your are centralising you can do more repetitions in
elbows your next session.
Hold for 5 seconds 4. Lie on your back with your knees bent
then gently lower up
down. Do it 10 times Gently rock your knees
every 2 hours. from side to side. Start
If this is peripheralising your symptoms, go with small movements
back to the first exercise. If your symptoms and slowly build up the
are centralising you can try the following movement. Do this for 2
exercise in your next session. minutes.
5. Lie on your back with knees bent and
slowly bend your hips one leg at a time so
Instructions: your knee moves towards your chest
Lower your hip back to
the start and bend the
other hip up. This can
be progressed to
bending both legs up at
the same time if it doesn’t hurt you. Hold each
position for 10 seconds. Do this 5 times
initially.
Seeking help:
In a medical emergency go to your
nearest emergency department or call
000.
Disclaimer: This health information is for general education purposes only. Always consult with your doctor or other health
professional to make sure this information is right for you.