At some point in their life, nearly 80% of people suffer from back pain. Lower back pain is an extremely common condition with several reasons leading to it. Our spine comprises five parts e.g., cervical, lumbar, thoracic, sacrum, and coccyx. The lower back known as the lumbar spine consists of five vertebrae (L1-L5). Commonly, lower back pain is caused due to an injury to the muscle or discs, nerve, or spinal stenosis. Ankylosing Spondylitis may also be a reason behind it.
Risk Factors for Low back pain:
Following is the list of risk factors:
1. Age:
Lower back pain is common among people above 30. Our intervertebral discs wear down as we age which results in pain and stiffness.
2. Weight:
Excessive weight or being overweight puts extra pressure on the spine increasing the risk of back pain.
3. Lifestyle:
Daily life activities like lifting heavy objects or bending (with an incorrect posture) can increase the risk of back pain.
4. Occupation:
The risk of back injury and pain can be increased due to jobs that require lifting heavy objects.
5. Mental health:
Depression and anxiety-like mental conditions can also result in back pain.
6. Other Medical conditions:
Several medical conditions can lead to or increase the risk of lower back pain. It can include structural conditions like scoliosis, kyphosis, etc. These conditions cause spinal deformity (change in the natural curvature of the spine). A family history of several medical conditions like osteoarthritis, cancer, and other diseases can increase the risk as well.
Causes of lower back pain:
- Disk-related problems e.g., slip disc, bulging disc, or degenerative disc disorder.
- Arthritis e.g., osteoarthritis, ankylosing spondylitis
- Structural issues, scoliosis, spinal stenosis, etc.
- Strains or sprains in the back
Dos and Don’ts of lower back pain:
Following is the list of activities that should and shouldn’t be done with this condition:
Do’s:
1. Do exercise:
Performing the right stretches might help with back pain. However, if you feel your pain or other symptoms increasing by doing these exercises, stop and discuss your concerns with the physician. Some of the exercises that can be performed include the following:
· Press-ups:
Follow the below-mentioned steps:
- Lie on your stomach
- Place both of your hands on the floor
- Keep your back and buttock relaxed
- Start pushing/pressing upwards using your arms
- Note to keep your hips down only push your upper body
· Double knee to chest
Follow the below-mentioned steps:
- Lie straight on your back
- Grab both your knees with your hands and pull them in towards your chest.
- Hold the position for a second and gently let them go.
- Remember to keep the knees at arm’s length
· Lumbar spine stretches
Follow the below-mentioned steps:
- Lie straight on your back
- Bring your knees towards your chest
- Slowly rotate your bent knees towards the side of the pain.
1. Be physically active, don’t just keep lying down:
Lying down or resting can make the symptoms of back pain to go even worse. Physical inactivity is also a risk factor, especially for chronic lower back pain development. Lack of physical activity can lead to stiffness, poor posture as well as pain in the neck and back.
2. Maintain a proper posture – straighten up!
Slouching can be one of a reason behind back or neck pain which is why improve your posture. Spending too much time slouching on the sofa or using a mobile phone can result in back pain. Therefore, use a backrest for the chair when sitting to provide support to the spine and keep it straight.
3. Perform aerobic and water exercises as well:
Water or swimming exercises can aid patients suffering from back pain without putting excessive pressure on the spine. Swimming exercises are low-impact exercises, and with resistance added by the water, they are even more effective.
Don’ts:
1. Don’t skip the warm-up exercises:
Putting pressure on the spine suddenly can negatively affect our spine this is why warming up is beneficial.
2. Don’t sit for prolonged periods of time:
Sitting for long periods of time can cause lower back-related issues. In order to avoid the damage caused due to sitting for prolonged periods of time, practice the following steps:
- Move! Stretch after every 30-40 minutes
- If possible, use a standing desk.
- Walk if possible.
Moving too much at a desk job may be hard, but try doing the above-mentioned as much as possible.
3. Don’t lift heavy objects or bend in an incorrect posture:
Frequent heavy lifting and bending are one of the top causes of lower back pain. Pressure on the discs is increased due to bending forward, resulting in back muscle aches and pain.
4. Don’t look down for too long:
Using mobile phones, and looking down for hours can strain the neck and lower back if you are sitting down. For prevention,
- Take frequent breaks, and perform neck and back stretches possibly every 30 minutes or so.
- Keep your screen at your eye level to avoid slouching in the first place.
Lower back pain treatment:
When to seek medical attention?
Gentle exercises and cold and hot therapy may help speed up the recovery from low back pain. However, consult a specialist if the pain is more severe along with some other symptoms like numbness and tingling going down the legs as well as:
- Difficulty walking
- Loss of bladder control
- Loss of sensation in the legs
- Difficulty in moving the legs
KKT Orthopedic Spine Center offers a revolutionary non-surgical & non-invasive treatment for the victims of spine, back, and neck-related issues. We have highly qualified orthopedic consultants in Lahore, Karachi, and other operational centers across Pakistan. For booking an appointment, kindly get in touch with us through our patient care line
Phone: 0800-00-558
Or click on the link below.