The lower back region of the human body is a complex network of muscles, tendons, ligaments, bones, nerves, spinal discs and joints that can often be vulnerable to a number of different conditions which can result in low back pain. Typically, low back pain is a sign or symptom of a wide range of possible conditions that can be as simple as a strain or sprain or as serious and complicated as degenerative disc disease or spondylolisthesis. Due to the large number of possibilities, low back pain is usually treated according to the symptoms manifested and can be open to a number of different lines of treatment.
If you suddenly experience pain in your lower back, your discomfort could range anywhere between an ache to an agonizing sensation that hinders your ability to conduct normal activities. This is a common problem, as nearly 80% of all adults will find themselves contending with lower back pain at some point during their lives.
If you are suffering from pain, then the knowledge that it is shared by so many others probably does not provide you with any relief from your discomfort. Instead, it is important for you to focus on what you can do to relieve your symptoms, how you can avoid making your situation worse and when you should seek the assistance of a physician.
The lower back is located below your ribcage, which is also referred to as the lumbar spine. Five vertebrae (L1-L5) support the weight of your upper body, in coordination with the ligaments and tendons that keep them attached to the spinal column.
Causes
Some of the most frequently seen causes of low back pain include:
- Strains or sprains resulting from impact damage, overactivity and problems with posture.
- Conditions that affect the spinal column, including degenerative disc disease, herniated discs, sciatica and spondylolisthesis.
- Age-related problems arising from conditions like arthritis.
- Problems arising from injury to the lower back and spine.
These causes represent a wide variety in terms of seriousness and the range of symptoms displayed need to be treated according to the specific requirements of each particular cause.
Causes of Lower Back Pain
Pain in the lumbar spine can often be challenging. However, that does not necessarily signal a serious issue, as there are a number of reasons why you might be contending with discomfort in this area of your back.
Many people who are dealing with lower back pain have experienced a strain to either the muscles or ligaments in this area. Heavy lifting or overstretching can cause both strains and sprains, which are also possible through extreme physical exertion, or a fall.
Muscle spasms can also occur in the aftermath of involvement in sports such as football or golf, along with a number of recreational activities. If your abdominal muscles are not particularly strong, this will further increase the chances of experiencing these spasms.
Arthritis can also impact the lower area of your back, as can bulging or ruptured discs. Osteoporosis can also create pain if your vertebrae eventually develop compression fractures or your bones become brittle.
Your risk of dealing with a lower back issue also increases if you do not exercise regularly, or are carrying excess body weight. Smoking can also be a factor, as can failing to use your legs when you are lifting. Anxiety and aging can also make it more likely that you will have issues in your lower back.
There are other potential causes that are less common but can be added to this list, including infections, tumors, kidney stones and abdominal aortic aneurysms – which take place when a blood vessel becomes enlarged. Fibromyalgia, which is a condition that causes pain and fatigue, is yet another possibility, as is compression of the sciatic nerve (sciatica).
Symptoms
In most cases, low back pain caused by minor factors usually manifests for a few days and goes away naturally. In more serious cases, symptoms can become more severe and can last for longer durations of time. Here is a list of symptoms that are usually experienced by people affected with low back pain –
- In the case of strains and sprains, the pain experienced is severe and gets worse during attempts at an activity like walking or moving.
- The affected area can also be sore to touch and there can be instances of muscle spasms.
- Any sudden movement or an attempt to lift heavy objects might make the pain even worse.
- In case of conditions which involve the nerves like sciatica, there can be intense pain which radiates towards the legs and gets worse with long periods of complete inactivity.
- In case of conditions that involve the spine, the pain can be extremely debilitating and can get worse after indulging activities.
When You Should Visit a Doctor
Even though there are various causes for lower back pain, it may be difficult for you to determine what is causing your discomfort. However, it is unlikely that you will have any uncertainty about the need to improve your situation if you are in pain. Particularly if the discomfort is debilitating, and creating a negative impact on your daily life. There are also certain symptoms that should indicate the immediate need to consult a physician.
First, if you recently experienced a fall or trauma from an automobile accident then it is important for you to visit a doctor. Also, if you are experiencing fever your back issue could be the result of a serious infection.
If you notice numbness or tingling, it could signal nerve irritation or damage. If this is the case, and it remains untreated, then that leads to the risk of more permanent nerve damage.
You should also visit a physician if you experience any loss of bladder or bowel function. This is also the case for any unexplained weight loss.
It is also important to see a doctor if your lower back pain is causing you to stay awake at night, and you should absolutely visit a physician if your lower back pain has persisted for six weeks or more.
Diagnosis and Treatment
Cases of lower back pain are usually treated in accordance with the condition that is the cause behind the symptoms. Spine doctors might prescribe periods of rest, the application of heat or ice packs and the use of painkillers to alleviate the pain. For more serious cases, doctors might prescribe the use of stints or crutches. For severe conditions which involve nerve roots or the spinal column, there might be need for surgical measures to achieve relief.
What a Doctor Will Do
When your doctor undertakes the process of determining why you are having issues within the lower back, there are factors that will help uncover why you are dealing with pain. This includes whether your problem began suddenly, what movements cause the pain when it becomes worse and whether or not there are other symptoms beyond your pain – such as muscle weakness, numbness, tingling, stiffness, swelling or loss of balance.
Your initial exam will likely include a determination of how effectively you can stand and walk, along with other basic movements of your legs.
Your physician might also order X-rays, an MRI, a CT scan or a blood scan if any of these tests are necessary to confirm a diagnosis of the issue that is causing your discomfort.
At that point, any potential medication, physical therapy, exercise program or surgery will be determined by your specific diagnosis.
What You Can Do to Avoid Lower Back Pain
If you are unaccustomed to regular exercise, you may not be overly enthusiastic about starting a program. However, this can be extremely helpful for anyone in pain, and as a preventative measure toward decreasing your chances of dealing with discomfort in the future.
Exercise will strengthen your core, which will result in less strain on your back. It will also improve your circulation, which will provide a boost to your disc and your joints.
It is also critical that you make every attempt to maintain good posture because increasing the curvature of your back through slouching will make it more difficult for your lower back to support your weight.
Standing with your weight equally balanced on both feet will also reduce the workload for the lower region of your back. Doing your best to refrain from heavy lifting, and being careful not to contort your body when you decide to lift any items will also improve your chances of avoiding issues.
Discuss Exercise With a Physician First
Before we proceed, it is extremely important to emphasize that this information in no way should be considered to be actual medical advice. Instead, you absolutely must seek the guidance of a physician and provide details about the current state of your back and your health before you begin any type of exercise program.
Also, once you are cleared to exercise, it is equally critical that you stop and consult a physician if you experience any pain or difficulty with exercising. There are some exercises that may be more appropriate and more beneficial for you than others, and there could easily be some activities that you need to avoid.
But if you currently do not have a serious back issue, and you have the approval of a doctor, you can begin carefully doing specific exercises that will potentially help you avoid future issues by fortifying the strength of your back, along with other areas of your body that provide support.
Exercises to Strengthen Your Back and Core
After you have discussed your situation with a doctor, and have been encouraged to proceed, you may still be concerned that exercises to strengthen your back and core might be difficult. However, you can simply do low-impact exercises that will be very useful.
One example is to simply kneel down on the floor while using your hands and knees. You can then slowly lift one arm and extend it forward while making sure that you use your core muscles. Then, you lift your leg on the opposite part of your body and send it straight back with your boy with your toes while making sure that your toes are pointed downward. You then hold this pose with one arm straight and the opposite leg straight with toes down for 10 seconds. Finally, you repeat it at least three times, switch sides and repeat the process again.
Another option is to do hip lifts. This will strengthen the muscles around your back along with your back itself. This is also a simple process in which you lie on your back with your knees bent and your arms lying beside you. As you make sure that your back is on the floor, you then slowly lift your midsection off the ground while making sure that you are using your legs, arms and shoulders to maintain your balance. You then hold this position for 10 seconds and carefully lower yourself back to the floor. You then repeat this process five times while making sure that you are not overtaxing your back, and instead are using your core muscles each time you lift and lower yourself.
Exercises to Reduce Pain in Your Back
It is also important to remember that some exercises will help strengthen your back and your core so that you hopefully avoid back issues, while other exercises can help ease actual back pain if you are dealing with it.
If you are already contending with back problems, the specific nature of what you are dealing with, what your injury is, what the prognosis is and what your doctor has told you all can determine specifically what you do to improve the issue, and to also sustain your health so that you avoid back problems in the future.
One exercise that can be effective is to do a series of wall sits. This involves pressing your back firmly against the wall and slowly sliding down until your knees are bent. Then, you hold this position for at least 10 seconds, while making sure your back remains against the wall. Then, you slide back up and repeat this process at least six times.
Pelvic tilts are also helpful, and this consists of lying on the floor with your knees bent, and your feet flat on the floor. At that point, you tighten your stomach and press your back into the floor. Your hips and pelvis should be tilted. This is similar to glute bridging, which also involves lying on your back with your knees bent and heels on the floor. You then push your heels into the floor and lift your hips into the air until they are in a straight line with your shoulders and knees. You should also tighten your abdominal muscles in order to avoid arching your lower back.
Exercises That You Should Avoid
There are also exercises that you should avoid because they could cause problems for your back, rather than helping it. Toe touches are one example of this, as this exercise can potentially strain your ligaments. Sit-ups can create a problem in your discs. Leg lifts can increase the strength in your core, but lifting your legs can actually create a problem from placing too much strain on your back. You should discuss specific exercises that it is best to avoid during your initial conversation with a physician.
Visit OrthoTexas, Frisco TX for comprehensive diagnosis and treatment for low back pain. To schedule an appointment with the spine specialists, call at (972) 492-1334