What is lower back pain?
Low back pain is pain and stiffness in the lower back. Some studies showed that it is one of the most common reasons people miss work.
How does it happen?
Low back pain usually occurs when the soft tissues, such as the muscles and ligaments that join a vertebra, are tightened. The vertebra is the bone in the back that protects the spinal cord inside. When these muscles or ligaments become weak or tight, the spine loses its stability, causing pain.
Lower back pain can be caused by various reasons:
1) Lift and carry heavy objects
2) Static positions such as spending a lot of time sitting or standing in one position
3) Injury caused by a fall or unusually strenuous exercise
4) Tension and stress that even cause headaches in some people
5) Violent sneezing or coughing
6) Overweight
7) An infection or immune system problem
8) Arthritic disorders, congenital and degenerative conditions
If you find that the pain is accompanied by loss of bowel or bladder control, weakness when moving the legs, tingling or numbness or a tingling sensation in the legs it may indicate an injury to the spine and nerves. Immediate medical treatment may be required.
What are the symptoms?
Symptoms include:
-pain in the back or legs
-stiffness, spasm or limited movement
The pain pattern can be continuous or intermittent. It can be aggravated by certain factors such as certain movements or positions, coughing, sneezing, twisting, bending, or straining during a bowel movement. The pain could be localized (that is, it can point to a point of pain) or diffuse (that is, the pain would spread to other areas).
If the pain is below the knee, a herniated disc or pinched nerve would be suspected.
In the following situation, be sure to seek immediate medical attention:
1) Significant weakness in the legs: It is likely that you have problems with nerve damage.
2) Bladder or bowel control problems: Spinal cord injury is suspected.
3) Despite treatment, your pain gets worse.
How long do the effects last?
Studies showed that 80% of back pain would recover within two weeks.
How can I take care of myself?
Except for professional treatments, you may need to consider the following suggestions:
-Practice good posture. Stand with your head up, shoulders relaxed, chest forward, weight balanced evenly on both feet, and pelvis tucked in.
-Control your weight if you are overweight
-Try wrapping an ice pack in a towel and placing it face up for 20 minutes, 1-4 times a day. Use a timer to prevent frostbite from using the ice pack for too long.
-If the back pain lasts more than 48 hours, a thermal therapy of using an electric heating pad or a hot water bottle wrapped in a towel for about 30 minutes would be used. Be careful not to get burned by overheating. Do not sleep.
-When lying on your back, place a pillow under your knees.
-When lying on your side, place a pillow between your knees.
-Sleep without a pillow under your head.
Early mobilization (activity and exercise) is usually recommended. Pain is used as an indicator of how much mobilization to do. In a normal situation, minor pain and discomfort would not be a problem. However, stop your activities for a while if:
1) Your symptoms return.
2) The pain increases when you are more active.
3) Pain increases within 24 hours after a new or higher activity level.
When can I go back to my normal activities?
Returning to their activities would vary from individual to individual. Studies have shown that soft tissue typically requires 6 weeks to recover. In general, the longer you have symptoms, the longer it will take to heal. If you go back too soon, your body may not be ready and you may injure yourself again.
It is important to know that you have fully recovered from your back problem before returning to any vigorous activity.
You should be able to return to your premorbid conditions (ie same range of motion as before and no pain).
What can I do to help prevent low back pain?
You can reduce stress on your back by doing the following:
1) When you lift:
-Bend your knees when you bend over.
-Avoid lifting heavy objects above the waist.
-Bend your knees and hips and keep your back straight when lifting a heavy object.
2) When you sit:
– Whenever you sit, sit in a straight-backed chair and support your spine against the back of the chair.
-Use a footrest for one foot when you sit in one place for a long time. This keeps your back straight.
-Sit close to the pedals when driving and use your seat belt and a hard backrest or pillow.
3) When you sleep:
– Lie on your side with your knees bent when sleeping or resting. It may be helpful to place a pillow between your knees.
-Put a pillow under your knees when sleeping on your back.
-Raise the foot of the bed 8 inches to avoid sleeping on your stomach unless you have other problems that require you to keep your head elevated.
4) Additional tips for resting your back:
– Lie on your back, bend your knees and place pillows under your knees.
– Lie on your back, place a pillow under your neck, bend your knees at a 90-degree angle, and place your lower legs and feet on a chair.
– Lie on your back, bend your knees and bring one knee to your chest and hold it there. Repeat with the other knee, then bring both knees to your chest. When you hold your knee to your chest, grab your thigh instead of your lower leg to avoid overbending your knee.
