Lower Back Pain: Identifying Causes and Finding Relief
- Updated - July 24, 2024
Lower back pain affects many people, coming on suddenly or evolving over time. If you suffer from lower back pain, you’re not alone. It’s a widespread issue that impacts millions of people worldwide. While various factors can contribute to lower back pain, understanding the underlying causes and potential treatments is crucial for finding relief.
In this comprehensive guide, we’ll delve into the anatomy and function of the lower back, explore the different types of lower back pain, and discuss how to prevent and manage this common condition. Whether your pain is acute or chronic, you’ll find valuable insights and practical tips to help you alleviate discomfort and improve your overall wellbeing.
What is the structure of the lower back?
The lower back comprises several bones, ligaments, and muscles. The spine is divided into four regions: cervical (neck), thoracic (upper back), lumbar (lower back), and sacral (pelvic).
The five lumbar vertebrae are located in the lower back region. They are the largest and strongest vertebrae in the spine and support most of the body’s weight.
Between each lumbar vertebra is an intervertebral disc. This disc is a cushion that helps absorb shock. In addition, the spinal cord runs through a hole in the center of each vertebra.
The nerve roots run through the vertebrae and can be affected by issues in the lumbar spine, such as herniated discs, which cause inflammation and compression.
What's the function of the lower back?
The lower back, also known as the lumbar region, is critical in our body’s overall functionality and movement. Its primary responsibilities include enabling bending and twisting motions, supporting the upper body’s weight, and providing a stable foundation for movement.
Structural Support
The lumbar spine comprises five vertebrae, the largest and strongest in the spinal column. These vertebrae are designed to bear the brunt of the body’s weight and absorb the stresses of lifting and carrying heavy objects. The inward curve of the lumbar spine, known as lordosis, helps balance the upper body’s weight over the pelvis and legs, ensuring proper alignment and reducing strain on muscles and ligaments.
Flexibility and Mobility
The lower back is crucial for a wide range of movements, including flexion (bending forward), extension (bending backward), lateral flexion (bending sideways), and rotation (twisting). This flexibility allows us to perform daily activities such as reaching for objects, twisting to look behind us, and bending down to tie our shoes. The lumbar spine’s ability to move in multiple directions makes it a key player in maintaining overall mobility.
Muscle and Ligament Support
A network of muscles and ligaments surrounds the lumbar spine to stabilize the vertebrae and support the spine’s movements. These muscles include the erector spinae, which runs parallel to the spine and helps extend and straighten the back, and the multifidus muscles, which provide support and aid in rotation. Ligaments such as the anterior and posterior longitudinal ligaments run along the length of the spine, providing additional stability and preventing excessive movement that could lead to injury.
Impact of Muscle Strain
Muscle strain in the lower back can occur from various activities, including heavy lifting, sudden movements, or overexertion during exercise. When muscles or ligaments are overstretched or torn, it can lead to significant pain and discomfort, often impacting daily activities and reducing mobility. Symptoms of a muscle strain may include localized pain, stiffness, muscle spasms, and difficulty moving the lower back.
Importance of Proper Technique
Proper techniques when lifting heavy objects or engaging in physical activities are essential to prevent muscle strain and maintain a healthy lower back. These include bending at the knees rather than the waist, keeping the back straight, and using the legs’ strength to lift. Regular exercise, stretching, and maintaining a healthy weight can help support the lower back and reduce the risk of injury.
In summary, the lower back is a vital component of our body’s structure and function, providing the necessary support, flexibility, and mobility required for daily activities. Understanding its role and taking steps to protect and strengthen this area can significantly impact overall health and wellbeing.
How is low back pain diagnosed?
There is no definitive test to diagnose low back pain. Instead, your healthcare provider will likely perform a physical exam and ask about your symptoms. They may also order diagnostic tests, such as an X-ray, MRI, or CT scan, to help identify the cause of your pain.
Physical therapy or other complementary therapies is often recommended to help diagnose and treat lower back pain.
The Lumbar Spine, What Can Go Wrong? (Including Spinal Stenosis)
The lumbar spine is a complex structure of five vertebrae that can be susceptible to several problems. The following are some common issues that can occur in this region:
Herniated Disc: A herniated disc is a common cause of low back pain. A disk is a soft, cushion-like structure that sits between the vertebrae. When a disc herniates or ruptures, the gel-like center can bulge and press on the nerves running through the spine. This can cause pain, tingling, and numbness in the back and legs. Herniated discs can compress spinal nerves, leading to pain and discomfort that may worsen when standing or walking.
Sciatica: Sciatica is a common term for leg pain caused by a problem in the lumbar spine. The sciatic nerve is the largest nerve in the body. It runs from the spinal cord down the back of the thigh and calf and provides feeling and movement to the leg. When this nerve is compressed or irritated, it can cause pain, tingling, and numbness in the leg.
Spinal Stenosis: Spinal stenosis is a narrowing of the spinal canal that can place pressure on the spinal cord and nerves. This condition can cause pain, tingling, and numbness in the legs and feet.
Arthritis: Arthritis is a common condition that can affect the lumbar spine. When arthritis affects the spine, it can cause pain and stiffness in the back and make moving difficult.
Osteoporosis: Osteoporosis is a condition that causes the bones to become thin and weak. This can lead to compression fractures in the vertebrae, which can cause pain and disability.
Lower back pain symptoms
The symptoms of back pain can vary depending on the cause. However, common symptoms include:
- Pain in the back that may radiate to the buttocks and down the legs
- Muscle spasms in the back
- Back stiffness
- Difficulty moving or bending the spine
- Numbness or tingling in the back, buttocks, and legs
- Pain when sitting or standing for long periods
- Severe back pain, especially when accompanied by other symptoms, should prompt immediate medical consultation
How is Lower Back Pain Treated?
The treatment for back pain will vary depending on the cause. However, standard treatment options include:
- Rest
- Ice packs or cold therapy
- Allied health practitioner
- Hot packs or heat therapy
- Medications, such as pain relievers and muscle relaxers
- Surgery
Chronic pain, especially lower back pain, may require a combination of treatments, including physical therapy and lifestyle changes.
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Types of Low Back Pain
There are three main types of lower back pain: acute back pain, chronic back pain, and subacute back pain.
- Acute lower back pain lasts a short period, typically under six weeks. It is most often caused by an injury or strain to the back muscles.
- Chronic lower back pain lasts more than three months and is often caused by a problem with the lumbar spine, such as arthritis or a herniated disc.
- Subacute lower back pain lasts between six weeks and three months. It is often caused by an injury or strain to the back muscles.
Understanding risk factors can help in preventing chronic lower back pain.
What can I do to prevent Lower Back Pain?
There are several things you can do to help prevent lower back pain, including:
- Maintaining a healthy weight
- Exercising regularly
- Stretching muscles before and after exercise
- Wearing supportive shoes
- Lifting objects correctly
- Avoid sudden movements or twists of the spine.
- Be mindful of your posture when standing, sitting, or walking.
Preventing lower back pain can also help avoid severe pain requiring medical intervention.
How can poor posture influence Lower Back Pain?
Poor posture can stress the lumbar spine and lead to low back pain.
Poor posture can stress the lumbar spine and lead to low back pain. Posture GeekTweet
Poor posture can stress the lumbar spine and lead to low back pain. For example, when you slouch or hunch over, the muscles and ligaments in the back are stretched and strained, causing pain and inflammation in the back.
Additionally, poor posture can reduce the space available for the spinal cord and nerves, leading to compression fractures and other problems. Maintaining good posture at all times can help prevent lower back pain.
Consider the lumbar spine, which we frequently refer to or grasp when we have lower back discomfort. Yes, pain can and does appear in this location. Still, it is more often caused by poor posture habits than a specific problem or consideration.
Poor posture settings
How we care for our posture directly influences the degree to which lower back discomfort may develop. Knowing better ways to sit, stand, and walk helps relieve symptoms. More significantly, by acquiring a thorough grasp of posture awareness and education, it is possible to eliminate the factors that may lead to lower back pain.
In short, the level of care we take with our posture today can have a lasting impact on our spine’s health and wellbeing–as well as our own! Poor posture over time can lead to chronic low back pain.
Bad posture while standing
Prolonged standing can have a direct effect on those suffering lower back pain. The longer we stand, the more difficult it becomes to find a comfortable standing position that we can sustain without pain.
When someone without lower back pain stands for a lengthy time, they frequently move and adjust their position in an attempt to find a restful position. This transfers strain and tiredness from one place to another, spreading the workload over a greater number of muscles and joints.
While this is a helpful movement pattern for those who DO NOT have lower back discomfort, it is considerably less frequent among individuals with lower back pain. This emphasizes the significance and need for people with lower back discomfort to move from lengthy rest to alleviate pressure on the lower back, especially the overworked muscles.
Poor standing posture can lead to compression of nerve roots, causing pain.
When standing, we should also consider the influence of our legs on the pelvis and, subsequently, the lower back. Impaired mobility in our legs may lead to problems with how well we can stand for lengthy periods. Tight hamstrings, for example, can impact one’s standing posture and cause lower back pain. Bad posture might also lead to modifications in the connection between the pelvis and lower back. Having the potential to create difficulties in the sacroiliac joint – a region that links the legs to the torso.
Sitting for too long and lower back pain
Sitting for too long can have several adverse effects on posture. For example, people who sit for too long tend to slouch and round their shoulders forward with a rounded back. This can put a lot of strain on the back muscles and ligaments and lead to pain and inflammation.
Prolonged sitting can compress spinal nerves, leading to pain and discomfort that can be felt throughout the body.
Additionally, sitting for too long can reduce the space in the spine, which can cause the discs to become compressed. This can lead to back pain and stiffness.
Finding a comfortable and stable sitting position is essential for maintaining a healthy lumbar spine and easing the incidence of lower back pain.
Sitting for extended periods can directly impact our ability to support a healthy sitting posture, especially how our lower back adjusts and rests when we sit for prolonged periods.
Sitting considerations:
When we sit, our hips and spine are in a neutral position. This is the most anatomically correct way for us to sit and can be achieved by following a few simple guidelines:
- Sit with a tall posture, keeping your spine straight
- Place your feet flat on the ground or a footrest, with your knees and hips at a right angle
- Make sure your chair supports your lower back
There is much more to consider when sitting at work or resting.
Poor posture at work
When leaning forward to pick up a load, leaning over equipment, or even picking up a piece of paper off the floor, it is essential to be aware of the positioning of your lumbar spine (lower back).
In most cases, the ideal way to pick something up is to “bend at the knees” and not at the waist. This will help keep your back in a neutral position and reduce the risk of injuring your back.
Picking something up incorrectly can cause lower back pain by placing unnecessary strain on the lumbar spine. This can be especially harmful if the load is heavy.
An incorrect bending technique might also cause muscles and ligaments in the back to stretch beyond their natural range, resulting in pain and inflammation.
Research has shown that forward bending from the standing position can place the lumbar spine at risk of an accident.
A 2007 study demonstrated that, from a standing ‘forward bent’ position, it was challenging to be exactly sure of the position of the lower back.
A lack of postural awareness can quite easily:
- Place the lumbar spine in a poor posture for lifting,
- Limit our ability to maintain a posture to complete a task
- Increase the chance of damaging your lower back.
- Have an impact on our ability to know the exact placement of the lower back while leaning forward.
Physical therapy can help correct poor posture habits and alleviate lower back pain.
How do bad posture and weak abdominal muscles lead to lower back pain?
One of the best ways to improve lower back pain is by increasing your core strength.
Bad posture and weak abdominal muscles can lead to lower back pain because they can cause the spine to curve too much. This can take the form of exaggerated lordosis – an exaggerated inward curve of the spine. This can put too much stress on the discs and ligaments in the lower back, leading to pain. Weak abdominal muscles can also lead to back pain because they can’t support the spine properly. This can lead to excessive strain on the back muscles, causing pain. Bad posture and weak abdominal muscles can lead to chronic pain, requiring long-term management.
Keeping Your Core Strong
One of the best ways to improve lower back pain is to increase core strength. Your core muscles are responsible for stabilizing your spine, and when they are weak, it can lead to poor posture and back pain. You can strengthen your core muscles through several exercises, including Pilates, yoga, and other weight-bearing activities.
Maintaining good posture is one of the best ways to prevent lower back pain. Poor posture can strain the muscles and ligaments in the back, leading to inflammation and pain. In addition, having strong core muscles can help support the spine and reduce the risk of lower back pain. A weak core is a risk factor for developing lower back pain.
How We Stand And Sit (Posture) Can Significantly Affect The Degree To Which Lower Back Pain Can Affect Us.
Research has shown that poor posture patterns, including swaying back posture (when standing) and slouched or ‘slumped’ sitting posture, can impact the long-term health of the deep abdominal muscle, the Transverse Abdominal.
When we keep up a balanced standing and sitting posture, the transverse abdominal muscle will function as expected, stabilizing the spine (with the help of the psoas) and improving the overall wellbeing of the lumbar spine region. Poor posture can lead to severe back pain, requiring medical attention.
Several exercises can be performed to strengthen the core muscles. Some of these exercises include:
- The plank: To perform this exercise, lie on your stomach and prop yourself up on your forearms. Make sure your back is straight, and hold this position for as long as possible.
- The bird dog: To perform this exercise, get on all fours and extend one arm in front while the opposite leg moves out behind you. Hold this position for 5 seconds, and then switch sides.
- The Superman: This exercise is done by lying on your stomach and then lifting your head, chest, and arms off the ground. Hold this position for 5 seconds and then relax.
In addition to doing these exercises, it is important to maintain a healthy weight. Excess weight can strain the back muscles and ligaments, leading to pain and inflammation.
NOTE: As with all exercises, make sure to consult with a recognized healthcare provider. Expert advice is always recommended before commencing any exercise routine.
Finally
Maintaining good posture is one of the best ways to prevent lower back pain. Poor posture can put excess strain on the muscles and ligaments in the back, leading to inflammation and pain. In addition, having strong core muscles can help support the spine and reduce the risk of lower back pain. To maintain good posture, stand up, move around often, and use a chair supporting your back. Maintaining good posture can also help prevent severe pain and improve overall spine health.
Exercises such as Pilates, yoga, and other weight-bearing activities can help to strengthen your core muscles. However, it is also important to maintain a healthy weight. Excess weight can strain the back muscles and ligaments, leading to pain and inflammation. By following these tips, you can help to reduce the risk of lower back pain.
REFERENCES
- Brumagne, S., Janssens, L., Janssens, E., & Goddyn, L. (2008). Altered postural control in anticipation of postural instability in persons with recurrent low back pain. Gait & Posture, 28, 657-662.
- Gade, V.K. & Wilson, S.E. (2007). Position sense in the lumbar spine with torso flexion and loading. Journal of Applied Biomechanics, 23, 93-102.
- Kendall, F.P., McCreary, E.K., & Provanc, P.G. (1993). Muscles, testing and function (4th ed). Baltimore, MD: Williams & Wilkins.
- Lafond, D., Champagne, A., Descarreaux, M., Dubois, J., Prado, J.M., & Duarte, M. (2009). Postural control during prolonged standing in persons with chronic low back pain. Gait & Posture, 29, 421-427.
- O’Sullivan, K., O’Dea P., Dankaerts, W., O’Sullivan, P., Clifford, A., & O’Sullivan, L. (2010). Neutral lumbar spine sitting posture in pain-free subjects. Manual Therapy, xxx, 1-5.
- Reeve, A., & Dilley, A. (2009). Effects of posture on the thickness of transversus abdominis in pain free subjects. Manual Therapy, 14, 679-684
Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Amir Qaseem, MD, PhD, MHA, Timothy J. Wilt, MD, MPH, Robert M. McLean, MD, Mary Ann Forciea, MDhttps://doi.org/10.7326/M16-2367
PLEASE NOTE
PostureGeek.com does not provide medical advice. This information is for educational purposes only and is not intended to be a substitute for professional medical attention. The information provided should not replace the advice and expertise of an accredited health care provider. Any inquiry into your care and any potential impact on your health and wellbeing should be directed to your health care provider. All information is for educational purposes only and is not intended to be a substitute for professional medical care or treatment.
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