Lower back pain is becoming more prevalent as people spend more time seated. The World Health Organization estimates that seven out of 10 adults in the developed world will experience at least one episode of lower back pain.
Lower back pain impacts the last five vertebrae of the spinal cord, known as the lumbar region. These vertebrae support the upper body and become engaged during activities that require twisting and bending. The muscles around the lumbar region are also activated when walking.
Lower back pain can arise from damage to muscles, nerves, or vertebrae. It can be classified as acute or chronic. Acute lower back pain is caused by a specific injury. The pain arises immediately after the injury. One of the most common causes of acute lumbar pain is torn soft tissue. People may develop strains or sprains from improper form while lifting heavy objects. Blunt force injuries from accidents or falls also cause acute back pain.
The wear and tear of ligaments, tendons, and muscles causes chronic lower back pain, which develops over time. Several conditions can make the spine more vulnerable to chronic injury.
Arthritis causes inflammation throughout the joints, including the spaces between the vertebrae. The soft, rubber-like cartilage cushioning the vertebrae can become worn and thin. This condition causes bones to rub against each other or put pressure on nerves that run through the spine.
This pressure can cause the vertebrae to build excess bone. As the bone mass enlarges, it narrows the spinal canal, causing a condition called stenosis. This further increases the pressure placed on the nerves and tissue.
Both chronic and acute lower back pain are manageable and preventable. Individuals can avoid most acute back injuries by following the correct protocols for manual tasks. People with work responsibilities that require repetitive movements or long periods in seated positions should perform stretches every 30 minutes.
Other lifestyle changes, such as eating a healthy diet and regular exercise, can keep weight down, which puts less pressure on the lower back and improves posture. Exercise also strengthens the muscles that support the spine, making the vertebrae and soft tissues resistant to tearing.
If the lower back is already showing signs of injury, individuals can prevent the damage from worsening. Wearing well-fitting, comfortable shoes helps prevent pressure from building on the spine. Carrying overloaded bags or backpacks also aggravates spinal pain. Individuals should choose ergonomic designs and avoid carrying too much weight at one time.
Since chronic lower back pain tends to worsen over time, doctors advise individuals to seek treatment as soon as they experience recurring pain. Spine specialists also advise against staying sedentary or lying down to recover from acute back pain. Instead, performing light stretches and movements encourage blood flow and help rebuild damaged tissues.
While light physical activity is an effective treatment for lower back pain, some exercises, especially if done in poor form, can worsen the condition. People with chronic back pain should consult their doctor to create a safe exercise plan.
Lower back pain impacts the last five vertebrae of the spinal cord, known as the lumbar region. These vertebrae support the upper body and become engaged during activities that require twisting and bending. The muscles around the lumbar region are also activated when walking.
Lower back pain can arise from damage to muscles, nerves, or vertebrae. It can be classified as acute or chronic. Acute lower back pain is caused by a specific injury. The pain arises immediately after the injury. One of the most common causes of acute lumbar pain is torn soft tissue. People may develop strains or sprains from improper form while lifting heavy objects. Blunt force injuries from accidents or falls also cause acute back pain.
The wear and tear of ligaments, tendons, and muscles causes chronic lower back pain, which develops over time. Several conditions can make the spine more vulnerable to chronic injury.
Arthritis causes inflammation throughout the joints, including the spaces between the vertebrae. The soft, rubber-like cartilage cushioning the vertebrae can become worn and thin. This condition causes bones to rub against each other or put pressure on nerves that run through the spine.
This pressure can cause the vertebrae to build excess bone. As the bone mass enlarges, it narrows the spinal canal, causing a condition called stenosis. This further increases the pressure placed on the nerves and tissue.
Both chronic and acute lower back pain are manageable and preventable. Individuals can avoid most acute back injuries by following the correct protocols for manual tasks. People with work responsibilities that require repetitive movements or long periods in seated positions should perform stretches every 30 minutes.
Other lifestyle changes, such as eating a healthy diet and regular exercise, can keep weight down, which puts less pressure on the lower back and improves posture. Exercise also strengthens the muscles that support the spine, making the vertebrae and soft tissues resistant to tearing.
If the lower back is already showing signs of injury, individuals can prevent the damage from worsening. Wearing well-fitting, comfortable shoes helps prevent pressure from building on the spine. Carrying overloaded bags or backpacks also aggravates spinal pain. Individuals should choose ergonomic designs and avoid carrying too much weight at one time.
Since chronic lower back pain tends to worsen over time, doctors advise individuals to seek treatment as soon as they experience recurring pain. Spine specialists also advise against staying sedentary or lying down to recover from acute back pain. Instead, performing light stretches and movements encourage blood flow and help rebuild damaged tissues.
While light physical activity is an effective treatment for lower back pain, some exercises, especially if done in poor form, can worsen the condition. People with chronic back pain should consult their doctor to create a safe exercise plan.
