How to Fix Lower Back Pain By Science-backed Methods?

Shaivy Choubey

Medically Reviewed By Dr. Aarti Nehra

Lower back pain is a very familiar problem that is present in millions of people all over the world. This discomfort, usually known as pain lower back, might be caused by a variety of factors including strained muscles, improper posture or other spinal diseases.

According to WHO, cases of lower back pain are expected to rise to an estimated 843 million by 2050, with the greatest growth anticipated in Africa and Asia, where populations are getting larger and people are living longer.

If you are experiencing pain lower back, it can be a real nuisance and interfere with such basic activities as sitting, standing, walking, and even sleeping. Understanding its causes, symptoms, and potential treatments is essential to finding relief and preventing future episodes, allowing individuals to maintain a pain-free, active lifestyle.

Causes of Pain Lower Back

The causes of pain lower back can be numerous and may include a combination of factors that include lifestyle, injury and diseases. Knowledge of these causes may assist in the determination of proper treatment. Here are some common causes:

  • Muscle Strains and Sprains:
    Injury to the lower back muscles can be caused by overexertion during exercise, improper lifting of objects, or any sudden movement that puts pressure on the lower back muscles. This is one of the leading causes of back pain in lower back that most people go through.
  • Herniated Discs:
    The central axis consists of the backbone made up of a series of bones known as the vertebra which between them are discs that provide some shock absorption. When these discs herniate or bulge, they can put pressure on the nearby nerves, which cause a lot of pain in the lower back. This condition can also cause pain in the legs to radiate.
  • Poor Posture:
    Sitting or standing for long periods in improper postures can cause chronic pain lower back. Sitting in the wrong posture puts extra pressure on the spine and can lead to muscle imbalance that leads to pain.
  • Injuries:
    Injuries such as falling, an accident, or sports can lead to immediate lower back issues. These injuries may lead to muscle pull, ligament twist or even bone breakage in the worst case scenario.
  • Arthritis:
    Lower back pain can therefore result from inflammatory diseases such as osteoarthritis. When the cartilage in the joints wears out it may result in lower back stiffness and pain.

According to NIH, one Scandinavian study revealed that the point prevalence of back pain was approximately 1% for 12-year-olds and 5% for 15-year-olds.

Characteristics of Lower Back Pain

The signs that are related to lower back pain can be different from one person to another. According to WHO, lower back pain can be acute (lasting under 6 weeks), sub-acute (6–12 weeks) or chronic (over 12 weeks). Common symptoms include:

  • Dull or Sharp Pain:
    This may be localized in the lower back or may radiate to the legs.
    Pain on Lower Back Right side and Left side: In some cases, people may experience pain on lower back pain left side and right side.
  • Stiffness:
    Pain in the lower back is common and people are usually unable to bend or twist or even participate in any form of physical activity due to stiffness.
  • Pain Radiating Down the Legs:
    This sign can be related to sciatica or disc herniation and can point to nerve damage.
  • Difficulty Standing or Sitting:
    Sitting or standing for long hours can cause pain in the lower back and make the person uncomfortable.

Managing Lower Back Pain

According to WHO, lower back pain can be acute (lasting under 6 weeks), sub-acute (6–12 weeks) or chronic (over 12 weeks) and based on the severity, one should take the next step of finding the right strategy or treatment plan. Managing lower back pain requires successful approaches both patient-executed and physician-applied techniques. Here are several methods to consider:

  • Exercise and Stretching:
    Doing more of exercises that involve the lower back muscles and stretching will create the strength that is needed as well as improve flexibility.
    The kind of exercise that is least stressful includes walking, swimming or practicing yoga which may be very helpful in the case of pain lower back.
  • Proper Posture:
    It is therefore important that when sitting or standing the correct posture should be observed to avoid increase in lower back stiffness and more damage. Luckily, spinal health can be protected by using proper ergonomic chairs and taking breaks from a long time of sitting.
  • Physical Therapy:
    A physical therapist can recommend a set of exercises that are suitable for a person with certain lower back problems. Many times physical therapy entails performing certain exercises to build muscle strength, flexibility, and learning about appropriate body positioning.

When to See a Doctor

In the case where pain lower back has not been relieved after applying any home remedies or comes along with other symptoms, then it is advisable to see a doctor for lower back relief. Warning signs may include:

  • Pain that is so intense that it cannot be relieved by rest or home remedies
  • Pain that radiates to the legs particularly the lower limbs together with weakness or numbness.
  • Inability to control the bowel or bladder
  • Weight loss without any reason or fever

It is therefore important to identify the factors that lead to this condition early and deal with them in order to avoid complications. Thus, a healthcare professional can make a complete review of the patient and advise on the right imaging tests or therapy.

Conclusion

Low back pain is a complex phenomenon that can be very disabling. That is why, knowing more about its causes and signs is helpful in the management and attenuation of lower back pain. Most people with lower back pain can manage their pain and lead normal, active lives using a combination of self-care measures and treatments from a health care professional. Note, sometimes pain lower back can turn into chronic problems and in this case it is extremely important to visit a healthcare provider for a proper diagnosis of the problem.

References

https://www.who.int/news/item/07-12-2023-who-releases-guidelines-on-chronic-low-back-pain
https://www.who.int/news-room/fact-sheets/detail/low-back-pain
https://www.ncbi.nlm.nih.gov/books/NBK538173/https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview
https://www.healthline.com/health/low-back-pain-acute

About Shaivy Choubey is a full time content writer with over 7 years of experience, specialising in medical and healthcare forte. She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles/ blogs/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. When not working, she loves to sing, read, do yoga and zumba. Expertise Infertility, Health and Wellness, Fitness, Sexual Well-being, Pharmaceuticals, Skincare, Haircare, General Lifestyle, Nutrition, Medical, Nutraceutical Education English Honors from Delhi University Masters in Literature from IGNOU Certifications PGDT (Post Graduation Diploma in English Translation) DCE (Diploma in Creative Writing) Diploma in web designing and graphics Microsoft office specialist

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