Stop The Pain: How to Reduce and Prevent Your Lower Back Pain
Back pain is a common problem for many individuals. It can affect your ability to complete everyday tasks, affect your mood, cause you to miss out on a heap of activities, and even force you to put a stop to your training. Not ideal! However, there are a few ways to reduce and prevent back pain from putting limits on what you can do. In this article, we specifically look at lower back pain, the muscles involved, what the possible causes are of this pain, and how you can act now to give yourself the best chance of preventing having to experience this uncomfortable injury.
The Muscles of the Lower Back.
The lower back muscles are some of the most important muscles in the body and are vital for daily activities such as walking and standing. They are also essential for maintaining proper posture and for supporting the spine. These muscles can become weak due to a range of causes that we will cover later. But for now, let’s take a look at the main muscles involved in the lower back that commonly cause lower back pain.
The lower back muscles consist of several muscles, including the erector spinae, latissimus dorsi, and multifidus muscles. The erector spinae consist of columns of muscles that run along the spine and handle keeping the spine straight and supplying stability. The latissimus dorsi is in the lower back and manages extension and rotation of the torso. Finally, the multifidus muscle is a small muscle found close to the spine, and it helps to provide stability and movement to the spine. All these muscles work together to provide support and stability to the lower back.
What Causes Lower Back Pain?
There are a number of reasons as to why you may begin experiencing lower back pain. Any of the muscles described above can become tight and cause pain due to either a specific, or multiple reasons. Some of the more common individual reasons why you may experience lower back pain are:
Poor posture,
Too much sitting or standing without taking breaks,
Injury or trauma to your back,
Strained or weak back muscles, and,
Certain health conditions such as arthritis.
In some cases, it isn’t easy to identify the exact root cause of the lower back pain you are experiencing. Often, it can be a mix of a number of common reasons that when put together, become the cause of your unique back pain symptoms.
Who is at Most Risk of Experiencing Lower Back Pain?
So now we have covered the muscles of the lower back, and some of the common causes of lower back pain; but who is most at risk of experiencing lower back pain? Well, unfortunately anyone can experience lower back pain at any given time. However, certain factors can increase the risk of it occurring, including age, physical activity, body weight, and a sedentary lifestyle.
Older populations are at risk of lower back pain due to the natural effects of aging. As people age, their muscles naturally weaken and flexibility decreases, making them more susceptible to injury and strain. Additionally, older populations are often more sedentary, and this lack of activity can lead to weakened lower back muscles. Finally, older populations may also have existing medical conditions such as arthritis, which can further increase the risk of lower back pain.
People who are overweight are at risk of lower back pain for several reasons. Excess weight puts extra strain on the lower back muscles, increasing the risk of injury. Additionally, people who are overweight often have poor posture which can exacerbate the problem.
People who are sedentary are at risk of lower back pain due to the lack of activity and movement. Sitting for prolonged periods of time can lead to weakened lower back muscles, and this can increase the risk of injury and strain. Additionally, people who are sedentary often have poor posture which can further increase the problem. Taking proper precautions such as stretching and exercising regularly can help to reduce the risk of lower back pain in sedentary individuals.
How To Prevent and Manage Lower Back Pain.
Lower back pain can be a debilitating and frustrating problem, but fortunately, there are solutions out there that can both help you to alleviate the pain and help you to prevent this injury occurring again. You might have already guessed it, with us writing this article, but exercising and physical therapy are two of the most effective options for managing, treating, and preventing lower back pain.
Following a structured and consistent training programme is important for preventing lower back pain. A program should be designed to strengthen the core muscles, which are the main stabilizing muscles of the lower back and pelvis. Additionally, exercises should be included that focus on flexibility and mobility of the spine and hips. Regular stretching and mobilising your lumbar spine can also help to improve your posture and reduce tension in the muscles of the lower back. Furthermore, training programmes should be designed to progress over time, gradually increasing the intensity and difficulty of exercises as the body adapts. This will help ensure that the muscles and joints of the lower back are not overstressed. Following a structured and consistent training programme will go a long way towards preventing lower back pain.
With the above being more of an ongoing preventative measure, physical therapy is a great tool for when you are experiencing the symptoms of lower back pain. Physical therapy focuses on treating the underlying cause of the pain, rather than just the symptoms. Physical therapy can help by improving strength, flexibility, and range of motion of the lower back muscles. Techniques such as stretching, strengthening, and mobilization are used to help reduce pain and stiffness and increase the patient's ability to move freely. In addition to these treatments, physical therapists may also use modalities such as heat or ice therapy to reduce inflammation and swelling. By addressing the underlying cause of the lower back pain, physical therapy can be an effective treatment for long-term relief.
Of course, following a structured exercise programme and receiving therapy treatments will help you to prevent and manage your back pain; but the simplest thing that everyone can do is to consistently be more active in their day-to-day lives. Being active is an important part of maintaining strength in the lower back and reducing the risk of lower back pain. Regular aerobic and strength-based activity exercises such as walking the dog, jogging to work, swimming, and even lifting weights that aren’t gym related such as carrying your shopping bags to and from the shop, can help to maintain the overall health of the lower back and reduce the risk of injury. Making positive lifestyle choices can make all the difference over time, an example being to spend less time sitting at work, or by aiming to get out at the weekends and go for long walks. By purposefully being active and mindful of your activity levels, you can maintain strength in the lower back and reduce the risk of experiencing lower back pain.
In conclusion, lower back pain is a very common yet potentially debilitating issue that many of us experience in our lives. Fortunately, there are options available, such as exercise and physical therapy, which can help to both prevent and manage lower back pain and enable those who suffer from it to take control of their pain. Of course, the most important measure for both prevention and management of lower back pain is to be more active, and to choose a lifestyle that promotes healthy movement.
We hope you have found this article helpful, but if you have been suffering from lower back pain and would like to explore more long-term solutions, reach out to us and we can point you in the direction of one of our experienced personal trainers or therapists to help you further. Our team of personal trainers and therapists can tailor a program to your specific needs which will help to reduce your pain and improve your quality of life.
