More than 80% of adults experience low back pain at some point in their lifetime. For many people, the pain is acute, lasting only a few days or weeks. For others, it is chronic, lasting for months or even years. Low back pain can be caused by a number of things, including muscle strain, poor posture, arthritis, herniated discs, and degenerative disc disease.
Do you know the 5 most common causes of Lower Back Pain?
1) Muscle Strain-Did you feel a sudden pain in your lower back?
Repeated or sudden movements that overstretch or tear the muscles and ligaments in your back can cause lower back pain. This is often caused by improper lifting techniques or strenuous activity.
2) Poor Posture– Does your back ache after sitting or working for long periods of time?
One of the most common causes of low back pain is poor posture. If you work at a desk all day, chances are good that your posture is not in the mid-line position. Slouching in your chair or sitting in anon – supportive chair can put a lot of strain on your back, which can lead to pain. If you want to avoid this, make sure to sit up straight and take frequent breaks to stretch and walk around. It is important to check that your workstation is set up correctly. The computer must be placed in front of you at the correct height, the chair must support your lower back and your wrists should be supported on the desk.
3) Arthritis– Have you noticed that your movements in your back and hip are very limited and painful especially after sitting for a long time?
There are two main ways that arthritis can cause lower back pain. Firstly, by affecting the spine directly. Secondly, by causing problems in the hips or other joints that then can lead to back pain. This can affect joint mobility in the back and hip joints.
4) Herniated Disc- Do you wake up in the morning with pain and struggle to get out of bed?
A herniated disc occurs when the soft inner core of a disc ruptures and bulges out through a tear in the disc’s outer wall. This can put pressure on nearby nerves and cause pain in the lower back or legs generally referred to as sciatica.
5) Degenerative Disc Disease-Are you having more frequent episodes of back pain that limit your function e.g., loading or unloading the dishwasher or laundry?
As we age, the discs in our spine begin to degenerate and lose height and support. This can lead to pain and stiffness in the lower back. This happens due to decreased cushioning and increased loading on the joints, muscles and nerve tissue.
Is there anything I can do to prevent my back pain?
The good news is that most cases of low back pain can be resolved and managed with a comprehensive treatment plan provided by a physiotherapist.
Exercise
One of the best things you can do for your back is to exercise regularly. Exercise strengthens the muscles in your back and helps to provide support to the lower back and pelvis. This can help reduce the strain on your back and prevent recurrences of lower back pain. Start with simple exercises and gradually increase the intensity and duration of your workouts. It is recommended that you do some sort of physical activity for 30 minutes daily. This can be in the form of walking, stretching and gradual strengthening. Avoid high-impact activities such as running, jumping or excessive twisting, as they can put increased strain on your lower back. Always warm up before starting any kind of physical activity. Warming up helps to prepare the muscles and joints for exercise. Stretching at the end of physical activity will help prevent muscle soreness and tightness as a result of the activity.
Chiropractic Care
Chiropractic care is a popular treatment for low back pain. The main goal of chiropractic care is to reduce pain and improve function by adjusting the spine and other joints. Chiropractors use a variety of techniques to adjust the spine and relieve pain. Many people find relief from chiropractic care, although it’s important to find a qualified practitioner who has experience in treating low back pain and injuries. Allied Physiotherapy Group can help you. Click on ‘Book Now’ and get your appointment in a few seconds.
Massage Therapy
Massage therapy is another popular treatment for low back pain. Massage therapists use a variety of techniques to relieve muscle tension and pain. One of the most common causes of low back pain is muscle tension. When muscles are tense, they can put pressure on the spine and nerves, which can lead to pain. Massage therapy can help to relieve muscle tension by loosening up the knots in the muscles and allowing the muscles to relax. Another way that massage therapy can help in healing low back pain is by improving circulation. When circulation is poor, it can lead to muscle tension and pain. Massage therapy helps to improve circulation by increasing blood flow to the muscles and tissues. This increased blood flow helps to reduce inflammation and promote healing. Allied Physiotherapy Health Group has experienced registered massage therapists. We also have body workers for people who do not have extended health care. Book your online appointment so AlliedPhysio.ca can help.
Acupuncture
This ancient Chinese practice involves inserting thin needles into the skin at specific points in order to release muscle tension and stimulate healing. Studies have shown that acupuncture can be effective in treating chronic low back pain. Needling the acupuncture points releases chemicals in the nervous system, which results in reduced pain signals being sent to the brain. Acupuncture also helps to stimulate muscles and other tissues to release pain-relieving substances, such as endorphins. At AlliedPhysio.ca we have skilled Practitioners with years of experience to help you. Book your online appointment now.
Physiotherapy
A physiotherapist will provide you with an individualized exercise program to stretch and strengthen the muscles in your back. The progressive exercise program will focus on improving muscle flexibility, increasing joint range of motion and muscle strength which all together can help relieve pain and prevent future injury. Physiotherapy can help heal low back pain in a number of ways. First, it can help alleviate the pain itself with “hands-on” treatment (spinal mobilization and muscle release) as well as the use of modalities such as laser therapy and spinal decompression to increase the rate and quality of healing.
In addition to reducing pain, physiotherapy can also help improve your overall mobility. This is especially important if your back pain has caused you to limit your recreational, work or sport activities or avoid exercise altogether. By improving your mobility, physiotherapy can help you get back to your normal routine and activities faster. We have an experienced team of Physiotherapists to guide and assist you! Please visit our website at AlliedPhysio.ca
Looking for physiotherapy in Surrey (Cloverdale)?
We have a team of experienced physiotherapists accepting new patients at our Surrey (Cloverdale) Physiotherapy and Sports Injury Clinic. Let us help you restore your mobility, regain functional independence, and achieve overall wellness. Please call us or book your physiotherapy appointment online today.
FAQs
Is walking good for lower back pain?
There are several benefits to walking when you’re dealing with lower back pain. First, walking is a low-impact form of exercise, which means it’s tolerated well in your joints. Second, walking is a weight-bearing exercise, which means it can help strengthen the muscles and bones in your lower back thereby decreasing your risk of osteoporosis. Third, walking can improve your flexibility and range of motion. And fourth, walking is a great way to increase your endorphins—the hormones that improve mood and relieve pain.
How do I get rid of lower back pain fast?
There are a number of things you can do to help alleviate your lower back pain.
- Wrap an ice pack in a damp towel and place it over the area for 10 minutes.
- If warmth helps, try using a moist heat pack wrapped in a towel on the painful area for 10 minutes.
- Speak to your doctor about medication that can help your back pain
- Try sleeping with a pillow between your knees when you are lying on your side
- Speak to your physiotherapist about the correct exercises and stretches to ensure you are using the ones right for you!
How do I know if my back pain is serious, and I need physiotherapy/medical help?
-Numbness or tingling in your legs or feet
-Sudden, severe back pain that comes out of nowhere
-Chronic pain that has been persistent for greater than 7 –14 days
-Loss of bowel or bladder control
-Pain that gets worse at night or while lying down
-Inability to bend or to stand up straight without experiencing severe pain
About Howard Morris Reg. P.T
Howard Morris is a registered physiotherapist with the Allied Physiotherapy Health Group. He treats patients with various musculoskeletal conditions using patient education, progressive exercise therapy, manual therapy, muscle trigger point release and muscle energy techniques to restore full function. His treatment philosophy involves providing his patients with the know-how to self-manage their injuries. He aims to provide his patients with quality treatment and care that exceeds expectations.