What are the causes of lower back pain?
Lower back pain is well known to everyone. They are very frequent, but fortunately of benign origin in 9 cases out of 10, with the disappearance in a few weeks of the pains. Often considered a consequence of physical constraints, back pain, especially in women, can have many other causes.
Low back pain: multiple origins
Low back pain refers to pain localised in the lower back, in the lumbar vertebrae. We can distinguish two types of low back pain.
Acute lower back pain, widely known in the population under the terms “lumbago” or “kidney turn”. They are of low severity and go away on their own within a few weeks;
Chronic low back pain when the pain persists for more than three months.
However, a chronic model of lumbar pain is also influenced by working conditions and psychological factors, such as:
Physical inactivity ;
Overweight ;
Smoking;
The professional environment (stress, dissatisfaction, physical constraints, workload, sitting long hours on the desk, etc.).
What are the causes of my lower back pain?
Lower back pain is often caused by a tear or muscle/ligament strain. Usually, it can occur after carrying a heavy object or improper movement of the spinal joints and compression of the nerve roots.
Moreover, repeated movement or lack of movement in one direction can also result in lower back pain, e.g. long hours sitting on a desk or computer table.
Besides, obesity or pregnancy can also strain muscles due to increased gravitational pull. Hence causing discomfort in this area.
Symptoms related to the pain of the lower back
Lower back pain can start as acute from an injury before becoming chronic and setting in. However, appropriate management of pain early can help limit symptoms in both duration and severity.
Pain is normally divided into three categories: chronic, acute and neuropathic. Identifying the symptoms and getting a diagnosis that identifies the pain’s underlying cause is the first step in effective pain relief.
Prevention: the right actions
“The fight against a sedentary lifestyle, weight control, stress management, and knowledge of good postures can save the back spectacularly. The four main prevention areas are: practice regular physical activity, avoid bad positions, watch your weight, and learn to relax.
The right postures
First of all, it is necessary to adopt appropriate postures in daily life tasks. Thus, it is advisable not to lean forward when carrying a heavy load, keep your back straight, and squat to pick up the object rather than bending. Likewise, when driving your car, in public transport, or sitting at your desk, you must make sure you are well seated in the back of the seat, keep your back straight, and have your feet flat on the ground.
The best and the worst positions in bed
It is best to sleep on your side in bed or your back, and if possible, with a support pillow. If the person is of low weight (less than 50 kg), they should prefer a rather flexible mattress, and vice versa if their weight is important. We spend over 30% of our time in our beds. A bad mattress and a bad box spring can be contributing factors. It is necessary to change the mattress after 8 to 10 years of use.
Physical activity
It is necessary to strengthen muscle mass to prevent back pain, which will help the back cope with the “shocks” it may undergo. Besides, walking has beneficial effects on the back by developing its cushioning capacity. Getting around, walking up the stairs, walking for 30 minutes a day are small everyday things that can prevent back pain. In addition, playing sports at least twice a week is essential. Swimming is the most suitable sport because it helps develop the back muscles.
Lumbar belt
Wearing a lumbar belt can help the backstay straight, but it should not be permanent not to damage the muscles.
Yoga
Stress can alleviate back pain. A study on yoga practice has shown the beneficial effects of this activity on back pain, especially due to stress. Indeed, it allows us to acquire real knowledge of our body and good control of breathing. It also encourages relaxation.
Massage Therapy
Massage therapy can have a tremendous effect on a person’s physical and emotional well-being. A human touch, infused with the magical aroma and targeting specific pressure points, can promote relaxation and reduce physical ailments, including back pain.