Lower back pain is one of the most common problems in the world. If you’ve ever had a lower back pain stop you from what you’re doing, then you’re not alone. If affects most of the adults at some point in their life. It is also the most frequent reason most people visit an orthopaedician.
What causes lower back pain?
The lumbar region of the spine constitutes your lower back. It carries the weight of the entire upper body putting it under a lot of stress. The lumbar vertebrae along with the discs in between them allow the spine to absorb this stress and affords movements safely.
Acute low back pain is often caused by a sudden injury to muscles or tendons supporting the back. It may also be caused by muscle spasms.
Most of the chronic back pain is “non-specific” (there’s no obvious cause) or “mechanical” (the pain originates from bones, joints or soft tissues in and around the spine. Sometimes it is due to diseases such as spinal cancer, bone tuberculosis and other medical conditions.
Slipped (Prolapsed) disc – The discs between the vertebrae presses on a nerve causing pain, numbness, tingling or weakness
Sciatica – Irritation of the sciatic nerve that runs from the lower back to the feet. It causes pain, numbness in the legs and feet.
Spondylolisthesis – the vertebra slips out of its position causing pain and stiffness.
Osteoporosis – Weak vertebrae
Treatment
Chronic back pain is treated with a stepped care approach starting from a simple low cost treatment and gradually increasing to more aggressive and invasive procedures.
Initial treatment consists of
Hot fomentation of the back – it relaxes the spastic muscles and help in relieving the pain.
Resuming activities as soon as possible helps in relieving pain. Bed rest is not recommended.
Exercises to strengthen the core and abdominal muscles are very important.
While sleeping, try lying in a curled up(fetal position) with a pillow between your legs. If you sleep on your back, place a pillow or rolled towel under your knees.
Medications – They include analgesics, muscle relaxants, supplements. If pain is severe then opioid analgesics may also be needed. They should only be taken after consulting a doctor.
10 Tips to prevent Low back pain
1. Exercise regularly to keep muscles strong and flexible.
10 Exercises for Lower Back Pain
2. Lose excess weight. All the extra kilos put extra pressure on your lower back causing strain and eventually low back pain.
3. Maintain a healthy weight and eat a nutritious diet rich in calcium and Vitamin D.
4. While lifting objects follow correct posture. Avoid lifting very heavy objects alone.
5. Switch sitting positions often and walk around the office with gentle stretching to relieve tension. Using a lumbar support on the chair also helps.
6. Wear well cushioned shoes.
7. While sleeping, try lying in a curled up(fetal position) with a pillow between your legs. If you sleep on your back, place a pillow or rolled towel under your knees.
8. Quit smoking. Smoking reduces blood flow to the spine causing disc degeneration and osteoporosis.
9. Lighten your wallet – Sitting on an overstuffed wallet over long periods causes discomfort and back pain. If you have to sit for long hours, like in office or driving, remove your wallet from the back pocket.
10. Reduce stress