Breaking Free from Low Back Pain

Low back pain is more than just a common complaint; it’s a significant barrier to living a full and active life. Did you know that low back pain is the leading cause of job-related disability worldwide? It affects nearly everyone at some point, disrupting daily routines, productivity, and overall well-being. Understanding and addressing low back pain is essential, not just for relief but to regain control over your life and activities.

Understanding the Basics

Your lower back, or lumbar spine, is a marvel of engineering, composed of bones, muscles, and intervertebral discs. These structures work together to support your body’s weight, provide stability, and allow movement. However, this complexity also makes the lower back particularly prone to pain. Whether it’s from poor posture, repetitive movements, or injuries, understanding the lumbar spine’s role is the first step in managing pain.

Common Causes of Low Back Pain

Low back pain arises from a variety of sources. Here are some of the most common causes:

• Muscle Strains or Sprains: Often due to improper lifting or sudden movements.
• Herniated or Bulging Discs: These can put pressure on nearby nerves, causing pain and discomfort.
• Poor Posture and Ergonomics: Sitting or standing for long periods in unhealthy positions can strain the back.
• Underlying Conditions: Arthritis, osteoporosis, IBS, are just a few conditions that can contribute to chronic back pain.

By identifying the cause of your pain, you can pursue more effective treatments and strategies for relief.

Risk Factors

Certain factors can increase your susceptibility to low back pain. These include:

• Lifestyle Factors: Sedentary lifestyle, smoking, and lack of regular exercise weaken the muscles that support your back.
• Occupational Factors: Jobs involving heavy lifting or prolonged sitting can take a toll on the lumbar region.
• Health Factors: Obesity, stress, and a history of back injuries are significant contributors.

Awareness of these risk factors allows you to make informed changes to your lifestyle and work habits.

Symptoms and When to Seek Help

Low back pain manifests in various ways, from dull aches to sharp, debilitating pain. Typical symptoms include:

• Dull or sharp pain localized to the lower back.
• Muscle stiffness that restricts movement.
• Pain that radiates down the legs, often a sign of nerve involvement.

If you experience numbness, tingling, or loss of bladder/bowel control, seek medical attention immediately. Persistent or worsening pain also warrants professional evaluation.

Treatment Options

Managing low back pain requires a multi-faceted approach tailored to your specific needs. Here are some effective methods:

• Self-Care Measures: Rest, gentle mobility training, heat therapy can provide immediate relief (for chronic conditions).
• Physical Activity: Targeted exercises improve strength and flexibility, reducing strain on the lumbar region.
• Medication: Over-the-counter pain relievers like NSAIDs can alleviate inflammation and discomfort. However, I do believe we use them way too much, please think twice if you really need them, and try to control levels of your pain with home care and manual therapy first.
• Alternative Therapies: Techniques such as adjustments, acupuncture, and massage therapy address pain holistically.

Prevention and Lifestyle Tips

Preventing low back pain is often easier than treating it. Consider incorporating these habits into your routine:

• Exercise Regularly: Activities like yoga, Pilates, mobility training, and weightlifting exercises build resilience in your back. Weightlifting – if you have never done it before, please invest in professional PT sessions first to prevent injuries, inappropriate weightlifting techniques are one of major causes of acute low back pain.
• Maintain Proper Posture: Be mindful of your alignment while sitting, standing, and lifting objects.
• Optimize Your Workspace: Ergonomic chairs, adjustable desks, and correct monitor positioning can make a significant difference.
• Manage Stress: Practices like meditation and ensuring adequate rest help mitigate muscle tension. Sleep is crucial to equip your body in healing capacities. Lack of sleep contributes to inflammation and makes your body more prone to injuries.

As you can see, low back pain is a complex issue with many causes, but it’s also manageable with the right approach. By understanding the symptoms, exploring treatment options, and adopting preventative measures, you can take control of your low back health.

One of my clients had been experiencing low back pain for months, nothing seemed to work. They were so overwhelmed with pain and being forced to resign from social life, they have started experiencing anxiety. Feeling low and let down is normal with persistent pain. We managed to build a treatment and home care plan, step by step, to a pain free place. As their symptoms were present for many months, the healing process was not immediate as some may expect (quick fixes usually last only for a short period of time), but gradually they got back to their regular lifestyle. The key to the success is not only the right diagnosis of the problem, manual therapy, but also implementing some adequate lifestyle changes, that will prevent further flare-ups. And be patient, if something lasts for months, your body will need some time to recover, but with being persistent you will get results you wish for.

Some low back exercises worth doing even if you do not experience low back pain:

• Cat-Cow Stretch
• Bird-Dog Exercise
• Floor superman opposite
• QL stretch
• Low thoracic spine rotation

Still have questions? Write me a message at: marta@massagtherapy.london

Marta Suchanska

Certified Massage Therapist/Year 4 Student Osteopath

References:

Adams, M.A. (2006b). The biomechanics of back pain. Edinburgh ; New York: Churchill Livingstone Elsevier.Heick, J. and Lazaro, R.T. (2022). Goodman and Snyder’s Differential Diagnosis for Physical Therapists – E-Book. Elsevier Health Sciences.Norris, C.M. (2008). Back stability : integrating science and therapy. Champaign, Il: Human Kinetics.Parsons, J. and Marcer, N. (2006). Osteopathy: Models for diagnosis, treatment and practice. Edinburgh ; New York: Churchill Livingstone.