What is lower back pain?
Low back pain is a common experience, with a staggering eighty per cent of adults encountering it at some point in their lives. This discomfort typically involves muscle spasms of the supportive muscles along the spine. Additionally, pain, numbness, and tingling in the buttocks or lower extremity can be linked to the back. There are numerous causes of low back pain (see below). It's crucial to prevent low back pain, as symptoms can recur on more than one occasion, a fact that many can relate to.
Causes of lower back pain
Low back pain can be caused by muscle strain, ligament sprain, poor posture, aging, disc bulge or herniation, or other underlying health conditions. Regular exercise, proper posture alignment, and avoidance of smoking can help minimize the effects of aging on the spine. Strengthening and stretching programs can help alleviate the pain caused by disc bulge or herniation. Other causes of low back pain include bladder/kidney infection, endometriosis, cancer, or ovarian problems.
Treatment of lower back pain
- Rest: Avoid activities that aggravate your condition, such as prolonged sitting, driving, bending, heavy lifting, and twisting.
- Ice: Applying ice to your low back for 15 minutes every 1-2 hours can help reduce pain and spasm. Avoid using heat during the first 48 hours of an acute injury.
- NSAIDs: Your doctor may prescribe anti-inflammatory medication such as aspirin, Advil, Aleve, ibuprofen, or naproxen sodium.
- Early exercise: Gentle exercise for mobility and stretching, especially for the muscles of the legs and back, can help decrease the severity, duration, and recurrence of low back pain. Try the suggested exercises on the back of this sheet. Do not perform exercises that increase your pain.
- Positioning: Modifying your sleeping position can help ease strain on your low back. Make sure your bed is firm enough to provide adequate support, and use a small pillow for your head. If you sleep on your back, try putting a pillow under your knees. If you prefer to sleep on your side, put a pillow between your thighs, and if you are side bent, place a folded towel under your waistline.
Prevention of lower back pain
To prevent future back pain, strengthen your hip, abdominal and back muscles through a rehab program and maintain a neutral spine posture. Use proper body mechanics and lifting techniques. See your healthcare provider if you experience persistent pain, fever, weight loss, redness/swelling on the back, pain/numbness/tingling below the knee, leg weakness or bladder problems.
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