I have heard a lot of complaints lately on this low back issue. Many people suffer from pains or aches in their lower back. Majority of patients complain of low back pain to their doctors.

Health Policy Institute wrote that “Nearly 65 million Americans report a recent episode of back pain. Some 16 million adults — 8 percent of all adults — experience persistent or chronic back pain, and as a result are limited in certain everyday activities. Back pain is the sixth most costly condition in the United States.”

Low back pain (LBP) can lead to inefficiency in work, bad walking posture and excruciating pain. The moment you start noticing stiffness, sharp or dull prolonged pain or aches in your low back, contact your doctor ASAP. Don’t sleep on it.

Low back is the lumbar region. Starts just below the ribcage.

What are the Causes of Low Back Pain?

• INJURIES

– From Sports: People sustain LBP injuries or strain from some sports such as weightlifting, football, golf.

– From carrying heavy stuff: It is advisable to stop carrying too heavy stuff always. It puts great pressure on the lumbar (low back) and exposes one to LBP risks.

– Workout: Heavy weightlifting can stress the low back. Easy on the barbells.

• CONDITIONS

– Jobs: Tailors, office workers, manual labourers, students etc, and those that tend to bend their backs for long are exposed to risk of stress on the lumbar which can cause LBP.

– Obesity: Excess body weight puts a lot of stress on the lumbar. Obese people are exposed to higher risk of LBP.

– Age: LBP symptoms start arising from age 30, and keeps getting worse if not tackled adequately. Meanwhile, younger people can get LBP, it’s not just as severe and may vanish after sometime. But if you’re 40, 50, 60, and you’re having LBP, it’s probably come to stay. Sorry. You just have to manage it well.

• DISEASES/AILMENTS

Osteoarthritis, scoliosis, spinal stenosis, spondylolisthesis, degenerative disc disease etc. are all ailments that can cause LBP.

How Can I Get Rid of Low Back Pain?

– Medications

– Surgery (extreme cases)

– Physiotherapy and Exercise

– Massage with ointment

• EXERCISE SOLUTION TO LBP

Exercising is highly useful to get rid of LBP, but it is only useful if the pain is not caused by a disease. Exercises will strengthen your low back muscles and make it easier to bear weights and stress that may cause pains and aches.

Okay, which kinds of exercises are we talking about?

Basically, there are two kinds of exercises that will do the job:

1) Pilates/Stretches: They help to achieve strength of lower back muscles, hips, buttocks. Also, flexibility, body stretch, enhance good posture and even aid recovery from muscle or bodily injury.

2) Yoga: It does almost the same work as pilates – flexibility, balance, stretching, and others. But then, yoga is more of slow movements, deep breathing and deep concentration. It mostly involves one yoga posture flowing into another. It sometimes aids Spiritual and mind concentration.

These two categories of exercise have many similarities and some differences.

Examples of exercises that strengthen the lumbar muscles and can also help get rid of LBP

– Walking

– Biking

– Swimming. Don’t take postures that will involve you twisting or stressing your back.

– Cobra stretch/lift

– Cat-Cow pose

– Bridges

– Child’s pose

– Knee-to-chest stretch

– Spine Lumbar twist stretch left and right.

Pregnancy and Low Back Pain

Does pregnancy actually cause low back pain? Well, yeah, in most cases, pregnant women suffer from LBP.

Why? This is because the weight or pressure of the baby rests much on the lower back of the mother. This occurs mostly in the third trimester, and also during labour. It’s almost inevitable. So, pregnant women in their third trimester is likely to suffer from LBP.

You can reduce the effect though, by exercising, starting from the moment you notice you’re pregnant or even before you get pregnant; exercises that can strengthen the back, like the ones stated above.

NOTE: Piles or haemorrhoids does not cause low back pain. Haemorrhoids is a condition caused by painful masses of dilated veins in swollen anal tissue. It is pain in the anal region, not low back.

BOTTOMLINE

Your lower back or lumbar region is very important. It needs to be healthy if you want to be productive in your work. Make conscious efforts to ensure your lower back is strong, and consciously avoid situations that can put you at risk of low back pain.

Please, do like, share this post massively. Someone out there needs it’s desperately, and also comment. I always love to hear from you.

Merci💪

NEED A PERSONAL TRAINER?

Contact us today!