Ever wonder why your low back bothers you? Low back pain is one of the most prominent health issues around the world, impacting millions of people on a yearly basis. In this blog post we will explore some of the different factors that may drive your symptom severity in the low back in addition to offering you some pro tips to prevent the pain from getting worse. Prevention is key, but if you need even more information to fix your pain from becoming an ongoing problem read the information at the end. While there are hundreds of causes of low back pain here are some of the most common:
- Muscle strain: One of the most common causes of lower back pain is a muscle strain. Overuse, lifting a heavy object with poor technique, or just a sudden awkward movement can result in the muscles involuntarily spasming or contracting, causing it to tense up. Pain can present anywhere from a dull ache to sharper discomfort, or even both. Although symptoms will usually stay near the site of the injured muscle, they can sometimes travel into the hip(s). There is decreased blood flow through the tissue while it is in a state of spasm, and this results in a decreased rate of healing as fresh blood is not able to flush away chemical irritants that tell your brain and body something bad has happened. Prevention Tip: Make sure to use proper posture and body mechanics when lifting heavier objects. Having a regular stretching and strengthening routine will also help to avoid muscle strains from occurring.
- Herniated Disc: You can think of the discs in your spine as cushions; they serve as shock absorbers and facilitate movement of the vertebrae so that you can get through your daily routine without problems. A good analogy of a herniated disc is a jelly filled donut. When the disc becomes “herniated,” some of the jelly has pushed through to the rest of the donut so that it is no longer where it should be kept. Prevention Tip: Maintain a healthy weight (excess weight puts extra stress on the spine), follow a consistent strengthening routine that focuses on building up the muscles around the spine and reduce strain to the discs.
- Degenerative Disc Disease: As we age, our whole body naturally starts to wear down. The spine is no different. It is normal to see reduced disc height which means decreased cushioning, potentially resulting in pain of the lower back. While this might conjure up scary mental images of the discs disintegrating, a better way to think about this condition is like skin wrinkles, only on the inside of your body. Prevention Tip: Staying active can help slow down the progression of degenerative disc disease. If you are currently in pain, consider low impact exercise like swimming, walking, etc.
- Spinal stenosis: this occurs when the space within the spine narrows, placing direct compression to the spinal cord and other nerve roots. Spinal stenosis is more common in older adults and results in symptoms such as pain, numbness, or weakness in the lower back and legs. Prevention Tip: Staying physically active and practicing gentle stretching can help control symptoms. If there is drastic worsening to your symptoms, consider reaching out to a healthcare provider.
- Scoliosis and Other Postural Issues: Scoliosis is an abnormal curvature of the spine that over time can cause low back pain. This is usually diagnosed during childhood or adolescence, but continues to impact peoples’ lives as they age if severe enough. Other postural issues such as flat feet, improper sitting, or standing for prolonged periods can overload the low back and result in pain symptoms. Prevention Tip: Be mindful of posture when sitting, standing or walking. While we don’t believe in demonizing posture, it can become problematic if you maintain a certain position for too long. We tell folks that their best posture is their next one…in other words try to keep moving throughout the day
- Osteoarthritis: degeneration of cartilage in the joints of the spine can cause low back pain. As the cartilage breaks down, the vertebrae will rub against each other which can generate pain, stiffness and even inflammation. Prevention Tip: Managing your weight, staying active, and in certain scenarios avoiding high-impact activities can help reduce the risk of osteoarthritis.
- Injuries and Accidents: falls, car crashes, or sports injuries can result in trauma to the lower back. Fractures, sprains or strains can cause immediate pain. Prevention Tip: be mindful of your surroundings. Wear appropriate gear when participating in physical activities and practice safety measures to reduce the risk of injuries.
- Chronic Conditions: certain long standing conditions can contribute to ongoing low back pain. Fibromyalgia, ankylosing spondylitis and infections or tumors affecting the spine are a few examples that cause persistent pain. Prevention Tip: Regular check-ups and following your doctor’s advice to manage chronic conditions can reduce the risk of low back pain.
- Psychological Factors: mental health plays a bigger role in back pain than you may realize. Stress, anxiety, and depression can increase your perception of pain. If you live a sedentary lifestyle and have any of the above conditions, you may experience higher levels of symptom irritability in the low back. Prevention Tip: managing stress with relaxation techniques, mindfulness and exercise can help reduce the impact of psychological factors on your low back pain.
- Obesity: carrying extra weight on your body places a much higher demand on the low back in terms of workload. The additional weight can speed up wear and tear on the discs and increase risk of developing other conditions like osteoarthritis or degenerative disc disease. Prevention Tip: maintaining a healthy weight via balanced nutrition and regular exercise will alleviate stress on the lower back.
Conclusion:
There are lots of different types of issues that can cause low back pain and these can cause limitations of all types of activities. People with physically demanding jobs, physical and/or mental comorbidities, smokers and obese individuals are at greatest risk of reporting low back pain.
The good news is that most people who receive proper care of low back pain recover quickly! Here at KinetikChain, our team of experts has treated countless people just like you and gotten them back to doing the activities they love. How have we been successful helping so many people get out of pain? By focusing on these three things: putting the fire out, getting to the root cause of the problem, and teaching you how to keep it away long term. We know that no two people are exactly the same, and neither should their healthcare journey. By providing each patient with an individualized plan of care, we can get you back on track to meet your health and fitness goals. If this sounds like something you’d be interested in, then text or call us to set up an appointment today at 720-651-0674.
References:
- Knezevic N., et al. Low Back Pain. The Lancet. 2021;398:78-92.
- Hartvigsen J., et al. What Low Back Pain is and Why we need to pay attention. The Lancet. 2018; 391:2356-2367.
