Lower Back Pain, Causes, Symptoms, Treatment Options, And Prevention!
Overview Lower Back Pain:
Acute or short-term low back pain generally lasts from a few days to a few weeks. Most acute back pain is the result of trauma to the lower back or a disorder such as arthritis. Pain from trauma may be caused by a sports injury, work around the house or in the garden, or a sudden jolt such as a car accident or other stress on spinal bones and tissues.
Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and range of motion, or an inability to stand straight. Chronic back pain is pain that persists for more than 3 months. It is often progressive and the cause can be difficult to determine.
If you have lower back pain,
you are not alone. About 80 percent of adults experience low back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed workdays. In a large survey, more than a quarter of adults reported experiencing low back pain during the past 3 months. low
Men and women are equally affected by low back pain, which can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated.
Pain can begin abruptly as a result of an accident or by lifting something heavy, or it can develop over time due to age-related changes in the spine.
Sedentary lifestyles also can set the stage for low back pain, especially when a weekday routine of getting too little exercise is punctuated by a strenuous weekend workout.
If you are one of the millions of people that suffer from lower back pain, then you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long-term relief than any back pills that your doctor can give you.
There are two types of back pain:
A. Acute or short-term back pain lasts a few days to a few weeks:
- Most low back pain is acute. It tends to resolve on its own within a few days with self-care and there is no residual loss of function.
- In some cases, a few months are required for the symptoms to disappear.
- The majority of acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back (the spine, muscle, intervertebral discs, and nerves) fit together and move.
B. Chronic back pain is defined as:
- Pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated.
- About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year.
- Even if pain persists, it does not always mean there is a medically serious underlying cause or one that can be easily identified and treated.
- In some cases, treatment successfully relieves chronic low back pain, but in other cases, pain continues despite medical and surgical treatment.
The Fact is,
- Pills only serve to mask the problem by providing temporary relief of the pain, but the problem that is causing much of the pain is still there.
- Exercise will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks.
What causes Lower back pain?
Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back (the spine, muscle, intervertebral discs, and nerves) fit together and move. Some examples of mechanical causes of low back pain include:
Congenital:
- Skeletal irregularities such as scoliosis (a curvature of the spine), lordosis (an abnormally exaggerated arch in the lower back), kyphosis (excessive outward arch of the spine), and other congenital anomalies of the spine.
- Spina bifida involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.
Injuries:
- Sprains (overstretched or torn ligaments), strains (tears in tendons or muscle), and spasms (sudden contraction of a muscle or group of muscles).
- Traumatic injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.
Degenerative problems:
- Intervertebral disc degeneration occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
- Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
- Arthritis or another inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.
Nerve and spinal cord problems:
- Spinal nerve compression, inflammation, and/or injury.
- Sciatica (also called radiculopathy), caused by something pressing on the sciatic nerve that travels through the buttocks and extends down the back of the leg. People with sciatica may feel shock-like or burning low back pain combined with pain through the buttocks and down one leg.
- Spinal stenosis, the narrowing of the spinal column that puts pressure on the spinal cord and nerves.
- Spondylolisthesis, which happens when a vertebra of the lower spine slips out of place, pinching the nerves exiting the spinal column.
- Herniated or ruptured discs can occur when the intervertebral discs become compressed and bulge outward.
- Infections involving the vertebrae, a condition called osteomyelitis; the intervertebral discs, called discitis; or the sacroiliac joints connecting the lower spine to the pelvis, called sacroiliitis.
- Cauda equina syndrome occurs when a ruptured disc pushes into the spinal canal and presses on the bundle of lumbar and sacral nerve roots. Permanent neurological damage may result if this syndrome is left untreated.
- Osteoporosis (a progressive decrease in bone density and strength that can lead to painful fractures of the vertebrae).
Non-spine sources:
- Kidney stones can cause sharp pain in the lower back, usually on one side
- Endometriosis (the buildup of uterine tissue in places outside the uterus)
- Fibromyalgia (a chronic pain syndrome involving widespread muscle pain and fatigue)
- Tumors that press on or destroy the bony spine or spinal cord and nerves or outside the spine elsewhere in the back
- Pregnancy (back symptoms almost always completely go away after giving birth)
Signs And, symptoms of Lower back pain:
Your back may hurt in one specific part or it may spread all over your back. It also can cause pain in other areas, such as the:
- Buttocks.
- Legs.
- Abdomen.
Depending on the type, cause, and location, your back pain may get worse when:
- Lifting and bending.
- Resting.
- Sitting.
- Standing.
It may come and go. You also may feel stiffness in the morning when you wake up, and the pain may get better as you move around. You should see a doctor if your pain does not get better after a few weeks or if any of the following symptoms happen with your back pain:
- Numbness and tingling.
- Very bad back pain that does not get better with medication (see Treatment section).
- Back pain after a fall or injury.
- Back pain along with:
- Trouble urinating.
- Weakness, pain, or numbness in your legs.
- Fever.
- Weight loss that you did not intend.
What are the risk factors for developing low back pain?
Anyone can have back pain. Factors that can increase the risk for low back pain include:
- Age:
- The first attack of low back pain typically occurs between the ages of 30 and 50, and back pain becomes more common with advancing age. Loss of bone strength from osteoporosis can lead to fractures, and at the same time, muscle elasticity and tone decrease. The intervertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae. The risk of spinal stenosis also increases with age.
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Fitness level:
- Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. “Weekend warriors”—people who go out and exercise a lot after being inactive all week—are more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise can help maintain the integrity of intervertebral discs.
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Weight gain:
- Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.
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Genetics:
- Some causes of back pain, such as ankylosing spondylitis (a form of arthritis that involves fusion of the spinal joints leading to some immobility of the spine), have a genetic component.
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Job-related factors:
- Having a job that requires heavy lifting, pushing, or pulling, particularly when it involves twisting or vibrating the spine, can lead to injury and back pain. Working at a desk all day can contribute to pain, especially from poor posture or sitting in a chair with not enough back support.
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Mental health:
- Anxiety and depression can influence how closely one focuses on their pain as well as their perception of its severity. Pain that becomes chronic also can contribute to the development of such psychological factors. Stress can affect the body in numerous ways, including causing muscle tension.
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Smoking:
- It can restrict blood flow and oxygen to the discs, causing them to degenerate faster.
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Backpack overload in children:
- A backpack overloaded with schoolbooks and supplies can strain the back and cause muscle fatigue.
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Psychological factors:
- Mood and depression, stress, and psychological well-being also can influence the likelihood of experiencing back pain.
Diagnosed:
Doctors use many tools to help figure out the possible cause for your back pain, which helps them know how best to treat it. Your doctor may ask questions about your medical and family history to see if an injury or other medical condition is the source of the back pain. The doctor may ask many questions about your pain, such as:
- When it started.
- Where it hurts most.
- If anything makes it worse or better.
Your doctor may also do a physical exam and have you bend or lift your legs to see how moving affects the pain, and test your reflexes and muscle strength.
Sometimes, you may need more tests such as:
- X-rays.
- Other imaging tests.
- Bone scans.
- Blood tests.
Treatments Options for Lower Back Pain:
Doctors treat back pain with medications, other treatments, and surgery. Medications may help relieve pain or help tense muscles relax.
In addition, your doctor may tell you to:
- Use cold packs to help lower some back pain and hot packs to increase blood flow and help you heal.
- Limit activities or exercise that cause pain or make it worse, but do not lay down all day. Slowly increase physical activity as you can.
- Get physical therapy to help strengthen the muscles that support the back.
- Move your body the right way when going about your day, especially when you lift, push, or pull something.
- Practice healthy habits such as exercising, getting regular sleep, eating a healthy diet, and quitting smoking.
Your doctor may recommend surgery if all other treatments tried have not lowered your back pain. However, surgery is not right for everyone, and your doctor will help you decide if it may be best for you.
Who treats back pain?
Different types of health care providers treat back pain, depending on the cause:
- Pain specialists, who have training in diagnosing and treating different types of pain.
- Family or primary care doctors.
- Orthopaedists, who treat and perform surgery for bone and joint diseases.
- Neurologists, who treat disorders and diseases of the spine, brain, and nerves.
- Neurosurgeons, who perform surgery for disorders and diseases of the spine, brain, and nerves.
- Rheumatologists, who specialize in treating musculoskeletal diseases and autoimmune disorders.
- Physical therapists, who specialize in movement and strengthening muscles.
How is Low back pain treated?
Acute back pain usually gets better on its own. Acute back pain is usually treated with:
- Medications designed to relieve pain and/or inflammation.
- analgesics such as acetaminophen and aspirin.
- non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen may be sold over the counter; some NSAIDs are prescribed by a physician.
- muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles.
- topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
- Heat and/or ice may help ease pain, reduce inflammation, and improve mobility for some people
- Gentle stretching (not vigorous exercise) upon advice by your healthcare professional.
Exercising, bed rest, and surgery are typically not recommended for acute back pain.
Chronic back pain is,
- most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.
Living with back pain:
Living with back pain can be hard; however, most people feel better within 6 weeks. Remember to follow your doctor’s directions. These tips may make it easier for you to manage your pain and recover:
- Add exercises slowly and talk to your doctor about the types of exercises that are best for you or those that you should not do.
- When sitting for a long time, get up, move around, and switch positions frequently.
- Wear shoes that feel good and that have a low heel.
- When driving a long way, try using support behind your back, and stop frequently to stand up and walk around.
- Sleep on your side, and place a small pillow between your knees. If you tend to sleep on your back, place a pillow under your knees. If possible, try to avoid sleeping on your stomach.
- Limit the amount you carry. Instead, make a few extra trips to avoid carrying too much weight.
Can Lower back pain be prevented?
Recurring back pain resulting from improper body mechanics may be prevented by avoiding movements that jolt or strain the back, maintaining correct posture, and lifting objects properly. Many work-related injuries are caused or aggravated by stressors such as heavy lifting, contact stress (repeated or constant contact between soft body tissue and a hard or sharp object), vibration, repetitive motion, and awkward posture.
Recommendations for keeping one’s back healthy:
- Exercise regularly to keep muscles strong and flexible. Consult a physician for a list of low-impact, age-appropriate exercises that are specifically targeted to strengthening lower back and abdominal muscles.
- Maintain a healthy weight and eat a nutritious diet with a sufficient daily intake of calcium, phosphorus, and vitamin D to promote new bone growth.
- Use ergonomically designed furniture and equipment at home and at work. Make sure work surfaces are at a comfortable height.
- Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of the back can provide some lumbar support. Put your feet on a low stool or a stack of books when sitting for a long time.
- Wear comfortable, low-heeled shoes.
- Sleeping on one’s side with the knees drawn up in a fetal position can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine. Always sleep on a firm surface.
- Don’t try to lift objects that are too heavy. Lift from the knees, pull the stomach muscles in, and keep the head down and in line with a straight back. When lifting, keep objects close to the body. Do not twist when lifting.
- Quit smoking. Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. Smoking also increases the risk of osteoporosis and impedes healing. Coughing due to heavy smoking also may cause back pain.
Exercise and Lower Back Pain:
You should be doing a three-fold program of exercise which includes:
1. Aerobics.
2. Resistance.
3. and stretching exercises.
1. Aerobic Exercise:
Like walking and bike riding will begin to get your body conditioned properly because it strengthens your heart and lightly works your muscles.
2. Resistance exercise:
Like weight lifting will strengthen the muscles that support your back.
3. Stretching Exercises:
Will increase flexibility by giving your back a greater range of motion. Your doctor can guide you as to when and how much of each type of exercise you should be getting.
A. For People With Lower Back Pain:
The best aerobic exercises to do are low impact ones like:
- Swimming.
- Walking.
- and Bike Riding.
Jogging, dance aerobics, and step aerobics all produce repeated impacts on your back and on your knee and hip joints as well.
In order to get in good condition, start out with:
- 15 minutes of light aerobic work per day, 2 to 3 times per week.
- and then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week.
- You should be working enough to raise your heart rate to be between 65% to 85% of your maximal heart rate.
- You determine your maximal heart rate by subtracting your age from 220.
- Regardless of whether you are walking, bike riding, or doing any other aerobic exercise, always maintain good posture.
- This means sit up straight, stand straight and do not slouch or lean forward.
- Good posture is essential to any good exercise program.
B. When it Comes to Resistance Exercising:
- You always want to concentrate on the abdominal muscles.
- These muscles play a major part in giving your lower back support and the stronger they are, the more relief for your back.
- Also important is to do exercises that are designed to specifically strengthen the lower back muscles themselves.
- You will best benefit from working for each muscle group 2 to 3 times per week.
- You may want to hire a qualified fitness trainer to help get you on your way by designing a resistance program that is right for you.
Remember:
- That while resistance exercise is great for strengthening the targeted muscles being worked, there should never be any pain involved.
- Some discomfort should be present in the muscles being worked while performing the exercises for them but should subside very shortly after completion of the exercise.
If there is any pain during the exercises or if discomfort persists for some time after, it is a sign that something is wrong, and exercising should be discontinued and your doctor should be consulted immediately.
C. As Far as Stretching is Concerned:
- 10 to 15 minutes of moderate stretching per day is usually enough to get the job done just fine.
- Here you really want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs.
- The looser your hamstring muscles are, the better range of motion your back will have as flexible hamstring muscles do not put the strain on your lower back that tight ones do.
- Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you while you slowly reach for your toes until you can’t go any further.
- Hold for 10 seconds. and sit back up is a great exercise to stretch both your hamstrings and your lower back.
- Repeat this stretch 2 to 3 times each day.
While there are no miracle cures for lower back pain, you can make living with a lower back condition much easier to deal with by simply incorporating some exercise into your life each day. It is worth the effort, in the long run, give up 30 to 40 minutes per day, 4 to 5 days per week to exercise away your lower back pain.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”
Sources
Enjoy Your Exercise, Enjoy Your Fitness!
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