Lower back pain is a common condition, affecting people of all ages. In the adult population, back pain affects more than 80% of individuals. Unfortunately, back pain’s cause isn’t always apparent. This is especially true for an initial episode.
Common Causes of Back Pain
Wear and tear over time, often because of one’s career or hobbies, is a major culprit for lower back pain. For example, jobs that involve heavy lifting or long periods of standing or sitting. Those who work jobs with repetitive motions may also suffer.
A sedentary lifestyle weakens muscles and lessens spinal support. It’s important to maintain an active lifestyle, using a mix of exercises. If you’re a person who sits a lot at work, make sure your workstation is ergonomic-friendly.
Another main cause is obesity. Too much weight puts pressure on the joints. Women may experience lower back pain during or after pregnancy for similar reasons. However, back pain can also occur in people with other body types.
Arthritis is a major and common cause of back pain. While people often associate arthritis with age, it can affect individuals in their late teens and 20s. Genetics often play a part in an early diagnosis.
A condition called somatic dysfunction often results in back pain. This occurs with a misaligned spine. Treatment typically involves manual therapy.
In the injury-related category, many athletes are susceptible to back injuries. This comes with the territory. Of course, back pain can also result from physical trauma such as a car accident.
Once a person experiences lower back pain, they may or may not feel it again. Yet, every individual can take steps to help avoid a recurrence. Exercise is one of those tactics.
Movements to Ease Lower Back Pain
The easiest form of exercise you can incorporate is simply getting up from your desk and moving. Even if you have an expensive, high-tech ergonomic workstation, lower back pain is still a threat. Experts recommend setting an alarm, as many workers lose track of time while at their desk. Another trick is to drink more water. This means you’ll be getting up to both refill your tumbler and visit the restroom. It’s an easy motivator.
To mitigate back pain, strengthening one’s core is important. “Core” encompasses many different muscles. This includes the abdominals, obliques, diaphragm, pelvic floor, trunk extensors and hip flexors. These muscles stabilize the lumbar spine, which then helps stabilize the entire body.
One exercise, commonly known as the “Bird-Dog,” involves getting into the “crawl” position with your hands directly under your shoulders and your knees under your hips. With your hands and knees on the ground, raise one arm to just below shoulder height and hold. You should experience a slight tightness in the back. To make it more difficult, also raise your alternating leg slightly off the ground. The video below demonstrates proper technique. And, even more difficult, add in a Kegel exercise. This involves contracting and relaxing your pelvic floor. Think about it as the contraction you might perform to avoid passing gas or stopping urine.
Another important exercise is to perform squats in order to strengthen your gluteal muscles. Many individuals perform squats the wrong way. Experts suggest pushing your rear end backward like you are about to sit in a chair. Having a chair behind you is smart for safety in case you lose your balance. Make sure you can see your toes when doing a squat and that your knees do not go beyond your toes. Also, squeeze the glutes upon squatting and standing. The video below shows how to do it right.
You should also do exercises that strengthen the hip flexors help, such as lunges and lying down leg raises. This helps take pressure off the lumbar area of the back.
Of course, one cannot forget the importance of proper posture. If you’re sitting at a desk, make sure your feet are flat on the floor. It’s an easy way to establish good posture from the bottom up. You may also want to set an alarm to check your posture. Any little tactic you can use to keep tabs on posture is helpful.
Other Ways to Address Back Pain
Physical therapy is an effective treatment method for addressing back pain. Therapists train for years to understand the body’s mechanics. They are able to provide specific exercises and stretches to treat different types of back pain. Most experts recommend that a person continue PT at home after their “official” sessions end.
One treatment gaining mainstream momentum is acupuncture. By inserting tiny needles in different areas of the body, acupuncturists “release” pain and stiffness.
As with many other disease states, a healthy lifestyle is essential for preventing back pain. Stay active, reduce your body weight, eat healthfully, and get plenty of restful sleep.
When Should You Seek Help for Lower Back Pain?
If you’re doing all the things you’re supposed to do and still feeling pain, it’s time to see a health care provider. Many people put off professional help because they fear surgery. But, surgery for back pain is almost always the last resort. There are many other options before surgery enters the conversation. Should a person need surgery, maintaining a healthy lifestyle is still important for optimizing recovery.
Lower back pain often resolves within about two weeks. Any longer than that and you may want to consult a health care provider. Other red flags include numbness or tingling, weakness and changes in bowel or bladder function. All require an assessment by a professional.
It’s important to remember that in 80-95% of cases, back pain is going to improve. It is rare for individuals to need surgery. Again, you can do your part by participating in regular exercise. Even moving your body every day for 30 minutes helps.
Listen to a Podcast
Lower back pain can be debilitating in the moment. But, it’s not invincible. By engaging in regular exercise, and performing certain pain-relieving movements, you can work to overcome its impact. In this podcast, we visit with Dr. Peter Bowman on how individuals can relieve their back pain with exercise, good posture, and working with an orthopedic specialist.
Download this podcast on our website.
More to Read
- Is Your Low Back Pain Really Lumbar Spinal Stenosis?
- Managing Pain with Physical Therapy
- Do’s and Don’ts for a Back Injury
- Addressing Spinal Pain with Acupuncture
