Low back pain is a prevalent issue that most of us face at one point or another. Here are some common causes of low back pain and tips for its prevention:
Common Causes of Low Back Pain:
- Muscle Strain: Overuse or improper use of the back muscles, such as lifting heavy objects with poor form, such as in gym setting, can lead to muscle strains in the lower back.
- Herniated Disc: A herniated or bulging disc can put pressure on nearby nerves, causing pain. This can happen due to age-related degeneration or injury. Though a common finding on imaging, have to be correlated with the symptoms you are having.
- Degenerative Disc Disease: As discs between the vertebrae degenerate with age, they can lead to chronic low back pain.
- Spinal Stenosis: This condition involves the narrowing of the spinal canal, which can put pressure on the spinal cord and nerves, causing pain and other symptoms and need immediate attention by specialist.
- Osteoarthritis: Wear and tear on the spinal joints can lead to arthritis, which can cause pain and stiffness.
- Poor Posture: Sitting or standing with poor posture can strain the muscles and ligaments of the lower back over time. Consistent with the increase in work style of many professionals.
- Obesity: Carrying excess weight, especially in the abdominal area, can put additional stress on the lower back. And back pain should be the least of their concern because obesity carries multitude of metabolic issues that need specialist attention.
- Sedentary Lifestyle: Lack of regular exercise can weaken the muscles that support the spine, increasing the risk of pain.
Tips for Low Back Pain Prevention:
- Maintain Good Posture: Whether sitting, standing, or lifting, use proper posture to reduce strain on your back.
- Exercise Regularly: Engage in activities that strengthen the core and back muscles to provide better support to the spine.
- Lift Properly: When lifting objects, bend your knees, keep the object close to your body, and lift with your legs, not your back.
- Maintain a Healthy Weight: Losing excess weight can reduce the stress on your lower back.
- Stay Active: Avoid prolonged periods of sitting or standing. Take breaks to move around and stretch regularly
- Use Ergonomic Furniture: If you have a desk job, invest in ergonomic chairs and accessories to support good posture.
- Stay Hydrated: Proper hydration is essential for the health of spinal discs.
- Sleep on a Supportive Mattress: A mattress that supports your spine’s natural curves can help prevent back pain.
- Quit Smoking: Smoking can reduce blood flow to the spine and impair the body’s ability to heal.
- Stress Management: High stress levels can contribute to muscle tension and pain, so practice stress-reduction techniques like meditation or yoga.
If you experience persistent or severe low back pain, it’s essential to consult with a healthcare professional for a proper diagnosis and treatment plan tailored to your specific condition. At CESMOR, our team of elite physiotherapists with guidance of sports doctors individualise the treatment plan for complete pain relief.