In this post we’ll be diving in to the common causes of lower back pain as well as what treatments you can do at home to take back control.
What is Lower Back Pain?
According to the NHS in 2016 back pain was the largest single cause of disability in the UK, with lower back pain alone accounting for 11% of the total disability of the UK population. Lower back pain is also the most common cause of job-related disability! Despite these significant statistics many people feel ill equipped to self-treat and put their back pain to bed.
What are the symptoms?
For lower back pain, expect to feel discomfort, tension and stiffness in the region between your glutes and your lower rib-cage. Chronic pain, which is pain that’s lasted for a long time, typically greater than 3 months, is what we’re concentrating on here.
What causes it?
One of the most frustrating things for back pain is that the cause is often not obvious. This can be confusing, as the best course of action is unclear. Sciatica, slipped discs or other specific pathologies will be covered at a later date. However, the most likely causes of non-specific lower back pain are the following:
Standing for long periods of time
Slouching when sitting
Bending awkwardly
Lifting incorrectly
Driving for long periods of time
Stress and feeling run down
Ageing; due to the reduction in fluid that lubricates the vertebrae
General loss of muscle tone, especially in the abdomen and lower back
High heels that cause postural imbalances
Any sound familiar to you?
Treatment Recommendations?
Self-care treatments actually resolve the majority of cases. That means the power is in your hands! The difficulty with this is that discipline and motivation is required by you to reap and maintain the curative effects of self-care. The below list details the easiest ways to alleviate your lower back pain:
Stay active!! The most important recommendation. Don’t lie in bed or limit your normal activities, as this can actually make the pain worse and cause your joints to seize up.
Don’t sit for prolonged periods of time. If you have a desk-based job make sure you get up and go for a walk every 40 minutes. Regular tea breaks and time-outs can also improve your productivity and help you to digest what you’re working on.
Low-impact Exercise: Swimming, yoga, walking, Pilates. These exercises increase the lubricating fluid that is created in your joints, are kind to your back and release endorphins, which are natural pain-killers!
Hot/Cold compression packs. Only use cold packs for the first 24/48 hours of an injury and then use hot packs to stimulate circulation to the joints and muscles.
Positive attitude! Negativity and feeling low manifest in our behavior and how we hold our body. Staying positive will also increase your commitment and persistence with your self-care routine.
Weight-loss. Excess weight adds pressure to your joints and can lead to habitually poor posture.
Strengthening the abdomen. Your core supports your spine, therefore strong abdominal muscles take the pressure off your back and help to align your spine correctly.
Quit smoking! Research suggests that smoking increases the risk of back pain evolving from sub-acute to chronic pain.
Mindfulness meditation. Increased stress will suppress your immune system, making it more difficult for the body to recover naturally.
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