You are not the only one if you have faced this issue linked to muscles and bones. Is quite prevalent in adults, with up to 80% of them having gone through such an experience at least once in their lives. The impact of discomfort in the lower back is quite profound. It is linked with struggles in performing daily tasks and is a prime cause for work absences.
Moreover, persevering through discomfort can take a toll on individuals physically, mentally, and emotionally. It's apparent that discovering reliable and practical ways to mitigate and avoid lower back ache can bring about a significant change in your life and wellbeing. In this context, experts offer several guidelines to attain relief, enabling you to lead a life devoid of pain.
Prevalent Reasons for Lower Back Discomfort
Numerous causes can lead to pain in the lower back, including physical issues as well as certain lifestyle choices. Timothy O'Sullivan, MD, an expert in primary care sports medicine who works with Atlantic Medical Group Orthopedics based in Wayne, New Jersey, states that some of the leading physical triggers of pain in the lower back include:
- Injuries in the lower back region
- Degradation or herniation of discs attributable to repetitive strain
- Radiculopathy, or a nerve pinch in the back that can result in leg pain
- Spinal stenosis, or a lessened width of the spinal column where the spinal cord traverses
- Facet joint arthropathy; a form of arthritis impacting the minor joints in your back
- Sacroiliac joint dysfunction causing too much or too little action of a joint situated at the back and pelvis intersection.
Lifestyle habits significantly contribute to pain in the lower back states Tony Matoska, DPT, PT, CMPT, the person responsible for the spine specialty program at Athletico Physical Therapy "Increased risk of backache can be attributed to smoking, sedentary habits, obesity, and poor mental health."
According to Dr. Matoska, pain in the lower back usually results from a combination of lifestyle and physical causes. This is why a diverse strategy should be adopted for its treatment, which incorporates exercise and the development of healthier habits.
Carrie A. Lamb, a DPT, OCS, and an educator at Balanced Body, underlines that even though many factors contributing to physical dysfunction and lifestyle may be out of your control, you can alleviate chronic discomfort in the lower back. She emphasizes that pain is essentially an emotional and sensory experience generated by the brain, not the body, and varies from person to person. "Knowing how pain operates within the body is a crucial factor in lessening the sensation of pain."
Lower Back Pain: Alleviation through Exercises and Stretches
Workouts and stretches are proven to be impactful in both prevention and management of lower back pain. Nevertheless, it is imperative to consult a healthcare provider before incorporating any new exercises in your routine to verify its appropriateness for your health condition. In case an activity leads to new pain or intensifies the current discomfort, immediately inform your healthcare provider.
You can try the following workouts and stretches at your convenience at home. These have been recommended by Dr. O'Sullivan and Dr. Matoska.
Glute Bridges
For enhancing your gluteal muscles, transversus abdominis, and hamstrings, Dr. O'Sullivan proposes this exercise. These muscles are crucial for bolstering your spine and pelvis, paving the way for enhanced stability.
Begin by lying flat on your back with your knees positioned at an angle and feet firmly touching the ground. Gently tilt your pelvis, giving an illusion of pressing your lower back into the floor, and raise your hips upwards. Maintain this stance for 10 seconds before descending, ensuring that your navel is constantly retracted and gradually resting your spine back on the floor. Make sure your buttocks remain tight till your pelvis touches the ground again.
While elevating your hips, make sure not to arch your back and engage your abdominal muscles before and throughout the lift. Dr. O'Sullivan recommends using a belt or a looped resistance band wrapped around your knees and applying outward resistance to facilitate greater use of your glutes than your hamstrings.
Side Plank
Enhance the strength of your lower back muscles as well as your external and internal obliques, located on your torso's sides. These muscles contribute to spinal stability and support twisting and rotational movements from a sturdy base.
Assume a side-position, laying with your forearm beneath your shoulder and arranged perpendicularly to your body. Position your knees and feet together with one leg laid atop the other. Engage your abdominal muscles and elevate your hips until they align with your feet and shoulders. Maintain this position for a 10 second duration. Withdraw back to your initial position and repeat the process.
According to Dr. O'Sullivan, a simpler version of this exercise can be performed by initiating with your knees bent at 90 degrees. In this modification, your body weight is supported through your arm and knees instead of your arm and feet. Be aware to keep your neck aligned with your spine.
Quadruped Rocking
Dr. Matoska advocates for quadruped rocking as a method to reduce lower back discomfort. This technique enhances hip flexibility and trains the nervous system in order to improve coordination, balance, and motor control in the pelvic and lower back regions.
Begin in a hands and knees position. Gently sway your hips back, directing them towards your heels – this action will allow your back to stretch. As you sway backwards, take a deep breath, hold for a brief interval, and exhale as you revert to your initial position. Execute this for 20 cycles.
Open Books
Open books provide a superb approach to loosen your upper back and shoulders while stretching your anterior shoulders and chest. This exercise generates mobility and stretch in your hips and abdominal region, leading to an overall pleasant sensation. Dr. Matoska explains the steps involved below.
Begin by lying on your left side, providing support to your head with your left arm or a pillow. Position your right hand near the top part of your ear. Maintain the relaxation and unity of your knees, then proceed to rotate your body's upper half towards the right while taking a profound breath. Rotate effectively to your comfort, then shift back to the initial point. Breathe out as you revert back to the commencement point. Perform this action 20 times, then switch to laying on the other flank.
Cat-Cow Stretch
The Cat-Cow stretch serves as a time-honored practice which primarily behooves to mobilize and extend the muscle groups constituting the entire core and back, with specific emphasis on those enveloping the spine. This exercise is highly advocated by Dr. Matoska to alleviate discomfort and rigidity in the lower back region.
Commence in a hands-and-knees posture. Proceed to curve your lower back while casting your gaze downwards as far as it comfortably allows to experience a soothing stretch. Retain this pose momentarily, then proceed to sway your back into an arch and elevate your gaze as high as permissible. Hold this position and iterate, pushing your body's limits in both directions at a comfortable pace. Ensure your breathing rate is steady as you execute this exercise for a recommended 20 repetitions.
Curl-Up
A robust core is crucial for maintaining a healthy lower back, with your abs constituting a significant part of the core. Curl-ups, as suggested by Dr. O'Sullivan, are a worthy exercise engaging four major abdominal muscle groups— your rectus abdominis, external oblique, internal oblique, and transversus abdominis.
- Position yourself on your back with knees bent and feet flat on the ground.
- Push your lower back into the floor. You can either place your hands behind your head or let them rest on the floor beside you.
- Retract your navel inward and upward toward your spine.
- Gradually raise your head and shoulders off the floor, lifting into the air.
- Maintain this position for a few seconds, before gently lowering yourself back down.
Dr. O'Sullivan cautions, "Ensure your neck is relaxed and don't use your hands to force your head up. Moreover, do not sit upright completely as this overworks your hip flexors and increases pressure on the spine."
Bird Dog Exercise
Dr. O'Sullivan advises the bird dog exercise for activating your back extensors, erector spinae, and gluteal muscles. The bird dog workout is a staple for spine health, contributing to the stability and support needed for various movements like extending, flexing, and rotating. However, while performing this exercise, he cautions against overextending or arching your back while stretching out your arm and leg.
Begin in a tabletop position with your hands placed directly under your shoulders and your knees under your hips. Engage your core and reach one arm directly in front of you, maintaining shoulder level. It should stay parallel with your torso. Simultaneously, stretch out the opposite leg behind you, aligning it with your torso. Hold this position for a count of two to three seconds before carefully moving back to your initial position. Repeat the exercise with the opposite arm and leg. Continue to alternate between sides, aiming for a total of 10 repetitions.
Sitting Rotation Stretch
This stretch, which is performed while sitting down, is excellent for loosening up tight piriformis, external oblique, and internal oblique muscles. These muscles can often become stiff, initiating imbalances and tenderness.
Firstly, position yourself on the floor with both your legs stretched out before you. Move your right leg over your left one, making sure to keep your right leg curved at the knee so your knee protrudes upwards and your right foot is placed alongside your left knee/thigh. Rotate towards your right side, placing your hand towards your back for additional reinforcement. Utilize your left arm to press against the outer part of your curved leg so that you can rotate more towards the right. Peer over your shoulder and hold this pose for 20 seconds.
Afterwards, reset to the initial pose and switch the arrangement of your legs. Reiterate the exact motion but this time rotate in the reverse direction.
Stretch: Chest to Knee
This stretch, known as the chest-to-knee, is designed to alleviate tension in two key areas - the muscles at the lower back and the quadratus lumborum.
Begin by laying on your back, legs bent at the knees, feet steady on the ground. Raise one leg towards your upper body while grabbing it from behind the thigh or, if it can be reached, by the shin, and draw it in towards you. Engage your core and ensure your back is flat on the ground. Maintain this posture for a duration of 20 seconds. Proceed to do the same on your other leg.
Hamstring Stretch
This stretch can help alleviate a stiff, aching back that often results from prolonged sitting. Dr. Matoska suggests this exercise for relieving tight hamstrings and glute muscles.
To do this, sit on the floor with one leg stretched out in front of you. Wrap a bath towel around your foot, positioning it at the heel. Gently lean forward from your hips, lowering your stomach towards your thigh. Maintain a straight back as you use the towel to provide leverage and pull yourself towards your leg. You should feel a slight pull in your lower back and the back part of your leg. Maintain this position for 20 seconds.
Implementing Lifestyle Adjustments for Alleviating Lower Back Pain
Regular exercises targeted at fortifying your core and lower back muscles can assist in enhancing your posture while lessening muscle exhaustion. This is a significant way to better and prevent lower back pain, as cited by Dr. O'Sullivan. The advantageous outcomes are attributable to these muscles aiding in stabilizing the spine and pelvis, maintaining them in a neutral stance. Consequently, the strain on your bones, joints, and discs is alleviated.
Furthermore, sturdy, fit, core postural muscles can also help in preventing and decreasing the pain stemming from muscle fatigue. Such fatigue is often a result of maintaining a particular posture for an extended period, such as prolonged sitting or standing stances.
Dr. Lamb and Dr. O'Sullivan also suggest other types of exercise for lower back pain treatment. These exercises can assist in diminishing the severity of the pain and elevating your mood.
Practices that promote mindfulness and balance, such as Pilates, yoga, and tai chi, can also help mitigate lower back pain, per Dr. O'Sullivan. Applying various mindfulness techniques like deep breathing exercises, taking care of your mental wellbeing, and finding balance in life can also provide relief from lower back pain.
Lastly, weight loss, whether resulting from the aforementioned exercises or combined with a balanced diet, can reduce the strain on your back. Importantly, if you are a smoker, quitting smoking can alleviate chronic back pain.
Strategies to Minimize Discomfort in Daily Life
Refusing the urge to smoke is crucial. As indicated by Dr. Matoska, you should nourish your body with a balanced diet. Consuming an unhealthy diet can lead to increased inflammation markers within your circulatory system, giving rise to backache and bodyweight complications.
It's advisable that you engage in at least 150 minutes of medium-intensity physical exercises every week. Research has proven that attaining this fitness goal can alleviate persistent pain and prevent it from occurring.
Ensure you secure the optimal seven to eight hours of sleep each night. Having adequate sleep allows your body to regain strength and rejuvenate, as per Dr. Matoska's recommendation.
Maintaining an adequate level of hydration all through the day is also essential as it helps retain the smooth functioning of your joints.
The Right Time to Seek Expert Healthcare Assistance
If your back ache is aggravating or unresponsive to initial self-care attempts, it is advisable to visit a healthcare professional for an evaluation, opines Dr. Lamb. "Normally, back pain self-rectifies in a span of one to two weeks; pain that persists beyond three months falls under the chronic category as the majority of tissue injuries recuperate within the same period."
If the agony is unbearable, escalates following an injury or trauma, impedes your daily tasks, or lasts for more than a month and a half, consider expert medical consultation. Dr. O'Sullivan emphasizes professional evaluation and treatment if you experience symptoms like numbness or weakness in the lower extremities, or loss of control over bowel or bladder. These could potentially indicate an issue with the nerves or spinal cord of your back.
"Additionally, in case you've resigned yourself to living a painful life, I urge you to consult a professional," adds Dr. Lamb. Collaborating with a professional who has advanced proficiency in pain science can guide you towards recovery.
Addressing lifestyle aspects that might be contributing to your lower back pain is fundamental in leading a painless existence. Try incorporating a mix of exercises like cardio and strength training. Concentrate specifically on lower back pain-alleviating exercises and stretches to not only relieve current pain, but to prevent a future resurgence. Pain perception is a highly individualistic experience; so, it becomes vital to collaborate with a healthcare provider for a personalized approach in order to mitigate pain and enhance daily functioning.
