All You Need to Know About Lower Back Pain
Causes of Lower Back Pain
Treatment for Lower Back Pain
Exercises for Lower Back Pain
Tips for Better Posture
From office workers to stay-at-home parents and even university students — anyone can experience troublesome back pain. According to the 2020 GSK Global Pain Index Report, over 1 in 2 individuals that experience body aches suffer from back pain every month!
Many of us tend to hope the back pain will eventually go away, maybe pop in a few painkillers and carry on with our day. However, the World Health Organization states that lower back pain is a highly common health problem worldwide and has affected performance at work and general well-being.
So, in this article we hope to help you better understand your lower back pain as well as give you better insight on how to manage your pain.
Causes of Lower Back Pain
(Photo Credit: Joyce McCown on Unsplash)
There are many reasons your lower back could be hurting. Here are some of the more common causes of lower back pain.
Straining your back muscles or ligaments
This type of pain can occur over time from repeated movements or can occur suddenly. It is likely due to things like improper posture, too much pressure on the spine, lifting heavy objects or sports injuries.
Herniated Disc
Your spine contains disc-like parts that separate the bones along it. These discs contain a jelly-like substance which can break through and overflow causing inflammation and irritation along your spine.
Degenerative Disc Diseases
Don’t worry this isn’t as intense as the name sounds. Essentially, it occurs when the discs in your spine lose hydration or become thinner making it less resistant to forces.
Abnormal Spinal Curvature
The normal shape of the spine resembles a gently curved letter ‘S’. However, certain conditions can cause the spine to change its shape resulting in aches and other issues.
Arthritis
Arthritis is when one or more of your joints experience swelling and tenderness. There are over 100 types of arthritis and many of them can cause lower back pain. Your doctor will perform tests and look at your medical history to determine if you have arthritis and if so, which type it is.
These are merely some of the common causes of lower back pain; there are many more. If you are concerned about your recurring lower back pain, don’t hesitate to visit a medical practitioner to help you understand your diagnosis.
Lower Back Pain Treatments
There are many ways for an individual to get treatment for their lower back pain. Here we explore some of the most common and popular remedies.
Pain Medication
For many, the fastest and easiest solution to lower back pains is to take over-the-counter pain medication like paracetamol. These anti-inflammatory drugs can provide short-term relief for those experiencing pain.
Heat Patches
For those that are looking for a fast but drug free approach, heat patches are also a go-to remedy. These patches stimulate blood flow to help repair muscles and reduce inflammation. However, these patches tend to give only temporary or short-term relief.
Massage Therapy
Another common remedy for lower back pain is to get a massage. This form of relief can help reduce muscle tension, improve blood circulation and potentially help ease stress. But it is yet again only a short term solution as the relief is temporary.
Chiropractic Care
Chiropractic care involves a trained chiropractor using spinal manipulation and treatment of surrounding areas as the main method of pain management. This is a drug free approach that focuses on ensuring your spine and muscles are sitting correctly to help alleviate any aches or pains. Your chiropractor will usually come up with a treatment plan to help ensure a long term pain management strategy.
Physiotherapy
Seeing a physiotherapist involves getting active and passive treatment to help strengthen your core muscles, correct your posture and improve your spinal flexibility. Your physiotherapist will check for knots in your muscles and work to ensure you have good mobility. A good physiotherapist will create a tailored treatment plan and even give you advice on habit changes as well as at-home exercises for better long term management of your body aches.
Exercises/Stretches for Lower Back Pain
Remember to be gentle and not add too much strain to your back. It is always better to consult a medical practitioner so you can get exercises tailored specifically to you. However, here are a few simple stretches to try.
Note: Of course, these exercises and stretches don’t guarantee recovery, but they are a good starting point. If you feel your pain worsen, please stop and seek medical attention.
1. Cat Cow Stretch
Start with your hands and knees on the ground, spine in a neutral position. Your wrists should be directly below the shoulders and the knees under the hips.
Inhale, looking up; direct your tailbone towards the ceiling, while your belly sinks towards the floor.
Exhale and round your back towards the ceiling; look at your belly and tuck your pelvis in.
Stay in each position for 2-3 seconds, repeat 5 times.
2. Child’s Pose
Start with your hands and knees on the ground, your knees spread a little bit wider than your shoulder width, big toes touching and your spine neutral.
Crawl forward with your hands and let your belly rest in between your thighs; let your forehead gently rest on the floor and soften your shoulders and neck.
Stay in position for about 20 seconds before gently allowing yourself to return to a sitting position.
3. Lumbar Rotation
Lie flat on your back with your knees and hips bent at a 90° angle and your arms stretched out on both sides.
Keep your shoulders firm on the ground, soften your neck and slowly roll your bent knees over to the left side.
You should feel a stretch on the right side of your lower back region. If there is pain or discomfort, you’ve gone too far and you can pull back slightly.
Hold position for about 15-20 seconds. Gently return to starting position, and then repeat on the opposite side.
Repeat the entire set 3 times.
Tips to Improve Your Posture
(Photo Credit: Luke Peters on Unsplash)
It is never too late to start working on your body and ensuring you are taking care of your back! The best place to start is to take simple steps to improve your posture every day.
1. Sit with your back straight
It can be easy to slouch when working at your desk or if you’re just chilling on the couch with your phone. However, while it might feel good at that moment, sitting like that is not good for your spine. Use a pillow or rolled up towel and place it against your mid back to protect the curve of your spine.
2. Stand with your shoulders back
When standing you should ensure your shoulders are back and not slouched forward. This allows your bones, ligaments, muscles, and joints to properly align and reduce any extra strain
3. Try not to stay sedentary for long periods of time
Staying in one position for extended periods of time can cause fatigue, muscle tension and discomfort. It is important to get up and move or do some light stretching for a few minutes every hour.
Let Us Help You Manage Your Lower Back Pain
If you’re curious about how we can help, check out this video of one of our patients that came in to treat her lower back and tailbone pain.
If you’ve been struggling to find long term relief for your lower back pain, come in to talk to our team and we can help you out! Our combination package offers both chiropractic and physiotherapy services. For more information, give us a call or you can book an appointment to get a consultation with one of our practitioners!
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