BACK PAIN

THE BACK

The back muscles stabilize your spine. Poor muscle tone can pull your entire body out of alignment. Misalignment puts incredible strain on the spine, resulting in back pain.

COMMON CAUSES OF BACK PAIN

  1. Muscle or ligament strain
  2. Bulging or Ruptured discs
  3. Arthritis
  4. Skeletal irregularities
  5. Osteoporosis

Muscle or ligament strain

Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms.

Bulging or ruptured discs

Discs act as cushions between the bones (vertebrae) in your spine. The soft material inside a disc can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. Disc disease is often found incidentally when you have spine X-rays for some other reason.

Arthritis

Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.

Skeletal irregularities

A condition in which your spine curves to the side (scoliosis) also can lead to back pain, but generally not until middle age.

Osteoporosis

Your spine’s vertebrae can develop compression fractures if your bones become porous and brittle.

TREATMENTS FOR BACK PAIN

Although very common, most cases of back pain are not symptoms of a serious problem and tend to get better on their own within a few weeks. Resting the back for too long, however, can result in muscle weakness, so it is important to stay active with regular exercise and gradually increase normal activities.

To stay active, you can alleviate pain temporarily by taking over the counter painkillers. Your pain should ease within 2 weeks and you should recover over approximately a 4–6 week period.  If your pain persists or becomes severe, contact a medical professional to seek an adequate treatment program.

  • Exercise– Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities you might try.
  • Build muscle strength and flexibility – Abdominal and back muscle exercises, which strengthen your core, help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell you which exercises are right for you.
  • Maintain a healthy weight – Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain.

SIMPLE EXERCISES

  1. Back stretch
  2. Deep Lunge
  3. One-leg stand (front)
  4. Pelvic tilt

Back Stretch

  • Lie on your back, hands above your head.
  • Bend your knees and roll them slowly to one side, keeping your feet on the floor.
  • Hold for 10 seconds.
  • Repeat 3 times on each side.

Deep Lunge

  • Kneel on one knee, the other foot in front.
  • Facing forwards, lift the back knee up.
  • Hold for 5 seconds.
  • Repeat 3 times on each side.

One-leg stand (front)

  • Holding onto something for support if needed, bend one leg up behind you.
  • Hold for 5 seconds.
  • Repeat 3 times on each side.

Pelvic tilt

  • Lie down with your knees bent.
  • Tighten your stomach muscles flattening your back against the floor.
  • Hold for 5 seconds. Repeat 5 times.
  • Knees to chest
  • Lie on your back, knees bent.
  • Bring one knee up and pull it gently into your chest for 5 seconds.
  • Repeat up to 5 times on each side.

Summary

  • Back pain is common but most cases aren’t caused by a serious problem.
  • Most cases of back pain get better on their own within a few weeks.
  • Stay active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities and do regular exercise.
  • Take painkillers if needed so you can stay active.
  • Your pain should ease within 2 weeks and you should recover over approximately a 4–6 week period.
  • You should carry on with the exercises for at least 6–8 weeks to help prevent another injury.
  • If the pain is severe or not improving after a week or so, contact your doctor.

If you would like a customized treatment plan for your back pain, get in touch!