How to get rid of severe lower back pain, according to an osteopath

May 31, 2024 / News

Painful, debilitating and often lingering in the background, according to the World Health Organisation* lower back pain impacts an estimated 619 million people and this musculoskeletal problem is the leading cause of disability worldwide.

If you’re not careful, lower back pain can occur through our own lifestyle choices. For example, poor posture, sedentary behavior and sudden awkward movement can lead to back troubles. It can also be associated with stress or feeling run down.

In the medical world, these examples are referred to as non-specific lower back pain, which is believed to be the cause of 90% of all cases. While medical conditions, like sciatica or a slipped disc, can be the cause of the painful problem too.

So how can you alleviate back pain naturally? And what can we do to prevent the onset of back pain?

1. For starters, keeping active will help

You know how the old adage goes: ‘use it or lose it’. And this rings true when it comes to looking after the health of our back.

“In particular, aerobic exercise, like jogging, running, cycling, swimming or even walking, can help,” Osteopath Denise Callaghan explains. One systematic review found that this type or workout increases the blood flow and nutrients to the soft tissues in the back, ‘improving the healing process’ and ‘reducing stiffness’ that can result in back pain.

2. Always remember to bend properly

Maybe you’re doing some DIY and trying to reach tight crooks and crevices, picking up your little one, or with summer on the horizon, perhaps you’re flexing your green fingers in the garden?

Whatever you’ve got on your plate, whether you’re ‘cutting in’, picking up heavy soil or lifting your child in and out of a swing, it’s important to practice the proper lifting technique. “This involves you keeping your back straight as you bend at the knees and keeping the load as close to your body as possible,” Denise says.

3. Try drinking more water

One research paper found that inadequate water intake could be the predisposing factor for lower back pain, particularly in the younger population.

“Water helps to keep our joints lubricated,” Denise says, “Along with delivering nutrients to cells, keeping our organs functions properly and preventing infections.” So it’s a wise idea to keep hydrated all year long.

4. Stretching can help

We’ve said it before, and we’ll say it again: stretching is something we should all be doing on a regular basis. Especially if you spend most of your day sitting down at a desk or in a prolonged position while catching up on TV.

“Stretching can improve posture, boost your flexibility, and rid back aches and pains,” Denise says. “It can also keep your muscles strong and healthy, along with relieving stress.”

5. Consider making use of cold or heat therapy

Cold therapy, AKA Cryotherapy, and heat treatment is everywhere right now. But these tried and tested temperature treatments aren’t just a health and fitness fad. They work! And depending on how you’ve hurt your back, you may be able to make use of these as part of your back rehab.

According to one review: “Low-level heat therapy provides pain relief, improves muscular strength, and increases flexibility. Therefore, this effective, safe, easy-to-use, and cost-effective non-pharmacological pain relief option is relevant for the management of non-specific mild or moderate low back pain in current clinical practice.”

While another 2022 study found that cryotherapy, combined with therapeutic exercises, had a positive effect on lower back pain reduction in patients with lumbar spine osteoarthritis.

Still in pain?

That’s where Denise can help. As stated by the National Institute for Health and Clinical Excellence, manual therapy, including osteopathy, acupuncture and a structured exercise program should be considered in the management of patients with low back pain.

So if you are seriously struggling with back pain do get in touch by ringing 07971 466178 or drop Denise an email on .

Denise has more than 35 years’ experience in the industry and uses a range of osteopathic techniques such manipulation, acupuncture and electrotherapy, to help you overcome the problem.

Denise can also offer ergonomic advice and provide you with a list of exercises to do.

*https://www.who.int/news-room/fact-sheets/detail/low-back-pain

Author: Diana MML

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I was finding it hard to locate my ovulation throughout 2018, so after reading reviews on Denise’s web page I had brought a course of Acupuncture to try and level set my cycles and ovulation in hope of trying for a baby in the new year. Denise told me to not even think of babies for at least 3 months whilst we work on cycle regularisation. I went back and told my husband this and our plan.

I started my first treatment on the first day of my cycle, returning weekly for further sessions.... I was pregnant before I even reached my next cycle.

I continued Acupuncture throughout my pregnancy for anxiety and to ensure healthy blood flow around the foetus. We now have a beautiful healthy baby girl & I genuinely believe this is all down to Denise, her treatments which helped me along a path that meant so much to me and my husband. Thank you so much Denise.”

CARLY

“I initially went to see Denise as she is a Zita West affiliated acupuncturist and therefore has specific knowledge of how to boost fertility. I had seen other acupuncturists during the years I was trying to get pregnant but noticed straight away that Denise was different. She carefully tailored each treatment in relation to where I was in my monthly cycle and to how I was feeling on each visit. We underwent IVF treatment and saw Denise regularly throughout this, happily the treatment worked on our first attempt. Denise continued to treat me during the entirety of my pregnancy. I experienced back pain which was completely eliminated with her help and I generally felt well during the time I was pregnant with our twins.

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Clare Christie

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I am now visiting the clinic again for cranial therapy for my son as he was a ventouse delivery. This has helped immensely, he is now a very very happy little boy and I’m a very happy mum!

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Hartly

“I can’t recommend Denise’s practice enough. From getting pregnant when I thought there was no hope…to helping me through the pregnancy and now helping me to cope as a new mother, Denise has been a friend and a trustworthy practitioner.”

Stacey Jacob Harwood

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Natalie Trent

“I have a lower and upper back pain for many years and I was unable to straighten my upper back now and can stand up straight with no pain and improved movement.”

Michael Thrussell

“I had really bad back problems and arthritis. Since having treatment I am much better.”

Norma Glover

“I had foot problems following a bunion operation and my treatment has made my foot much less painful and increased my ability to dance and exercise again.”

Helen Badger

“I pulled my back at 34 weeks pregnant and was in agony. Acupuncture helped me really quickly to get back on my feet. I would recommend it [and Denise} to anyone.”

Kellie Davis

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Richard Grant

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Jo Keyes

“Over the years I have had a number of occasions when I have needed treatment for example a bad back and following injuries such as an injured shoulder following a fall. Denise and acupuncture have never let me down.”

Ann Shepherd

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Lynn Sylvester

“I suffered a severe stroke in 2004 and after the hospital therapy had been exhausted I was unable to walk without the use of a stick as my balance was poor. I also had intermittent sharp pains through my left eye and a pins and needles sensation on my right side. The stroke specialist prescribed a drug to reduce the discomfort but unfortunately it had the effect of a very strong tranquilliser and I was unable to function at all. In 2006 it was suggested that I try acupuncture and I started a course of therapy with Denise Callaghan which improved the eye pain quickly and improved my balance to a stage where I rarely require a stick to walk. The treatment also reduced the intensity of the pins and needles which had been quite distressing, gradually ‘washing’ the sensation down my leg and then later down to my foot. When I had my first consultation with Denise there were no guarantees of success, but I only wish I had started acupuncture two years earlier. It worked for me!”

Mr B Samuels

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“I have been consulting Denise for many years. She knows how active I am and has kept me mobile, in spite of various knee and back problems, because of her wonderful needles. I have also recommended her to various other people who have also been delighted. I don’t know what I would do without her. Thank you for everything Denise.”

Madeleine Swift

“After a traumatic birth cranial osteopathy really changed Lucy’s temperament, from an irritable and unsettled baby into a very calm one.”

Sandra West

“I think I can say that I have been a patient of yours for a long time and I had dizziness and headaches, and Cranial osteopathy has helped me a lot in overcoming those problems. The same applies to my son Luca, who use to get a migraine that would last 4 or 5 days, the treatment helped him in not getting the migraines, or if he has them, they do not last long.”

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“The acupuncture for fertility most certainly worked.. I’m now coming in for cranial as Leah is suffering from sleeplessness and irritability. I have only been in for a couple of treatments so far but I have a lot of faith in Denise’s practice.”

Nicole Laya Yiakomi

“Thanks Denise- My knees are finally back to normal and I can return to playing football. I highly recommend Osteopathy if you are suffering from any sports injuries-both the Osteopathy and Acupuncture has really helped me out!”

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Neil Marks

“After receiving a short course of treatment from Denise, my back pain began to get noticeably better and I was able to return to work and normal every day routines in no time! I would highly recommend this treatment to any one that suffers from a bad back, it really helped change my life.”

Jane Dunn

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“I trust you are well. I just wanted to drop you a short note to say that baby Finn was born at Kings College Hospital on 29th March, weighing 3.9kg. He is a great baby and I feel very blessed to have him. I can’t tell you how grateful I am for your help and support. I love being a mum and so glad I came to see you.”

CORNELIA STANFORD

“I deeply appreciate all the amazing work you do, Denise, especially the help you have given to Lisa, which enabled her to walk, again, without the aid of a walking stick. Thank-you so much!”

CECILE ABLE

“Touch wood I continue along this path but I wanted to get in touch to let you know how much your work is appreciated. A huge thank you for all you have done for me and I will certainly keep in touch and you will be my first call for any issues in the future.”

DANIELLE HYNAM

“After suffering with migraines for over twenty years and having all the conventional treatments with little success, I finally found Denise. In a relatively short space of time, with regular treatments I have noticed a vast improvement: with my migraines being less frequent and shorter lasting. It is a work in progress but not one I am willing to give up on.”

RAE VROOLJAK

“I have recently been seeing Denise for problems with my back and can honestly say that I am starting to feel much better. She has worked extensively on my back with her hands and an assortment of specialist equipment.

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I am very happy with all of the treatments so far and I would have no hesitation in recommending Denise to anyone who needs help.”

MICHAEL BIGGS

“I hate needles. But I hate pills more; so when I was introduced to Denise I thought I’d approach her as I was having more than minor pains in my wrist and elbows; mostly due to using a computer, iphone and ipad! Denise assured me that she could treat me without needles and she was right! After only one session I was cured and I haven’t had a problem since. Not only did Denise treat me, but she also advised me on how to prevent the pain coming back in the future.

Now I always tell my friends that when they think they need a pill, they actually need Denise. Everyone should have Denise Callaghan in their lives! A very happy and now loyal customer.”

STEPH LEE

“It is important for someone like myself, who relies a great deal on personal referrals that if I refer someone to an osteopath that I am confident that they will look after them and enhance their wellbeing. That is precisely the roll that Denise was able to do when I sent my father to her in an attempt to improve his arthritis suffering.

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“As a qualified solicitor based in Catford, I feel that I am qualified to give this testimonial.

For a long time I was troubled with a very painful wrist, which was mostly from overuse of a computer. At times my wrist was so painful that I could not bear any weight on it at all and getting dressed was becoming a struggle.

After just a few visits with Denise the change was remarkable! As a very active scout leader I was greatly inhibited by the pain but through electrotherapy and manipulation I was back putting up tents, sailing and running games. I have not been troubled with pain since.

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Fortunately, I had the opportunity to discuss the problem with Denise Callaghan, who has practiced Osteopathy and acupuncture for over 25 years. A visit to Denise’s practice was arranged and after a number of visits, I am delighted to say that I haven’t experienced such freedom of movement with this shoulder for many years.

A visit to Denise’s practice is a relaxing experience and her friendly staff reflects the professionalism and care that Denise brings to her work.

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Paul Grant