Beneath the surface. Conquering lower back pain.
Suffering from lower back pain ? Read through the blog and learn more about your body.
What is lower back pain ?
Lower back pain refers to discomfort or pain occurring between the lowest rib and the gluteal fold. This pain can manifest as a dull, constant ache or a sudden, sharp sensation, and may also include tingling, muscular stiffness, and weakness. Lower back pain can range from acute, lasting a few weeks, to chronic, persisting for months. It is the most prevalent musculoskeletal condition globally and a leading cause of disability worldwide. Many individuals across all ages and capabilities would benefit from a tailored exercise routine aimed at strengthening the core muscles and learning the correct lifting biomechanics.
Causes
Lower back pain can be caused by various factors, including muscle or ligament strain, herniated discs, arthritis, degenerative disc disease, traumatic injuries, structural issues, poor posture, muscular weakness, smoking, obesity, a sedentary lifestyle, improper lifting techniques, and even psychological stress. Understanding these causes can help in treating lower back pain effectively. If you experience persistent or severe lower back pain, it is important to consult a healthcare professional for proper evaluation and management.
A lumbar vertebrae, Sacrum and Coccyx.
Symptoms
The symptoms of lower back pain can vary depending on the underlying cause and severity of the condition. These can range from,
Dull aching pain: A continuous, mild to moderate pain in the lower back that may worsen with certain activities or prolonged sitting.
Sharp or stabbing pain: Sudden, intense pain that can be localized to a specific area or radiate to the legs.
Radiating pain: Pain that spreads from the lower back to the buttocks, thighs, or down one or both legs, often referred to as sciatica.
Muscle spasms or cramping: Involuntary muscle contractions in the lower back that can cause significant discomfort and restrict movement.
Stiffness: Reduced flexibility and difficulty moving the lower back, especially after prolonged inactivity or upon waking up.
Numbness or tingling: A sensation of pins and needles or loss of sensation in the lower back, buttocks, legs, or feet.
Weakness: Reduced strength in the legs or feet, which may indicate nerve involvement.
Difficulty standing or walking: Pain that intensifies when standing up or walking, potentially leading to changes in gait or posture.
Pain that worsens with movement: Increased discomfort with activities such as bending, lifting, twisting, or standing up from a seated position.
Reduced range of motion: Difficulty performing everyday activities due to restricted movement in the lower back.
Treatment
Non-pharmacological treatment methods to aid in lower back pain,
Resting appropriately between exercises and activities can alleviate overall stimulation of the muscles and post-exercise symptoms.
Icing and heat therapy can help reduce inflammation and improve blood flow, promoting healing.
Strengthening the muscles can help improve overall core development, improve flexibility, and promote correct body mechanics.
Maintaining cardiovascular fitness can improve overall fitness, increase recovery, manage weight and psychological symptoms.
Positive lifestyle choices can promote the overall treatment and outcome of lower back pain and these may include, healthy dietary intake, cessation of smoking, reduced alcohol consumption, improved ergonomics and weight management.
Seeing other allied health professionals can provide additional benefits of alleviating pain, tightness and treatment. Physical therapist, chiropractic, massage therapy, acupuncture and osteopaths.
Other exercise choices that help with recovery are yoga, tai chi, pilates and low impact activities.
Other strategies of mind body techniques, cognitive behavioural therapy, meditation and mindfulness.
Exercise Benefits
Lower back pain exercise.
Strengthening muscles and learning proper biomechanics can yield tremendous benefits. Prescribing exercises that target the abdominals, back, and pelvic regions provide better support for the spine, reducing the risk of recurrences, injuries, and pain. Stronger muscles enhance overall stability and help maintain proper posture and technique, which can prevent and reduce the risk of aggravating existing lower back pain.
Exercise can improve flexibility in the muscles and ligaments, reducing stiffness and aiding in joint mobility. Limited range of motion can increase the likelihood of muscle strains and ligament sprains. Ongoing exercise can promote recovery by increasing blood circulation, delivering essential nutrients and oxygen to the tissues, promoting healing, and reducing inflammation. Exercise releases endorphins, which are natural painkillers that can help alleviate pain and psychological symptoms of stress, anxiety, and depression, which can all contribute to lower back pain severity. Alleviating these symptoms can lead to decreased muscle tension and pain, facilitate recovery.
Consistent routine exercise can reduce sedentary behaviours, promote positive lifestyle changes and counteract the negative effects of prolonged sitting and a sedentary lifestyle, which are contributing factors to developing lower back pain.
It is recommended to incorporate a well balanced exercise routine that includes strength training, flexibility exercises, and aerobic activities, which can significantly reduce lower back pain and improve overall spinal health. It is important to consult with an Exercise Physiologist to develop a safe and effective exercise plan tailored to your specific needs and conditions.
If you want to learn more about lower back pain, get in touch with JY Exercise Physiology now and speak with an Exercise Physiologist today. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Call +61 421 967 711
Email jy.exercisephysiology@gmail.com
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