The lower back, also known as the lumbar spine, is made up of five vertebrae, which are the largest vertebrae in the spine. These vertebrae work together with muscles and ligaments to support the upper body. The lumbar spine also allows for movement in the trunk, including bending forwards and backwards, side to side twisting, and rotation. There are nerves that branch off from the spinal cord and travel down the legs. The lumbar spine curves inward, which helps to distribute weight and reduce stress on the spine.
Causes
There are several possible causes of lower back pain:
- Degenerated discs: The discs between your vertebrae act like cushions. Over time, they can wear down and become less plump, which can cause pain.
- Herniated discs: If one of these discs gets squeezed too hard, the soft inner part can bulge out and press on a nerve. This can cause a lot of pain, especially in your leg (sciatica).
- Spinal stenosis: This is when the space in your spinal canal narrows. When this happens, it can squeeze your spinal cord and nerves, which can cause pain, numbness, and weakness in your legs.
- Osteoarthritis: This is a type of arthritis that causes wear and tear on the joints in your spine. It can cause pain, stiffness, and swelling. These are just some of the many causes of lower back pain. If you're experiencing lower back pain, it's important to see a doctor to get a diagnosis and treatment plan.
The reason to why you may have experienced lower back pain is multi-factorial. The findings on scans can often be daunting when you see these big words. However, please do note that a lot of people have these findings above despite having no back pain.
Symptoms
DIscomfort Moving:
- You might feel stiff and struggle to bend or straighten your back.
- Simple tasks like getting up from a chair could become slow and difficult.
- You might have a constant urge to move around or stretch to loosen up tight muscles.
- Your overall flexibility might be reduced.
Muscle Pain:
- Sometimes, back pain can cause muscle spasms, leading to difficulty moving.
- These muscle spasms can be very painful and make even basic movements like standing, walking, or turning extremely difficult.
Treatment
At Ground Up Physiotherapy, we can assess your overall movement and strength and prescribe appropriate exercises to help reduce the discomfort in your lower back. Some general exercises that can be performed are listed below.
Ensure you perform each exercise slowly and with controlled movements. Discontinue any exercise that causes pain.
- Knee to Chest: Lying on back with knees bent, hug knees to chest for a brief hold, then slowly release. Repeat for 20 seconds, up to 5 times.
- Knee Rotations: Lay on back with knees bent, gently rotate knees from side to side, mimicking a windshield wiper motion. Focus on lumbar spine rotation. Perform 10 repetitions per side, up to 3 times a day.
- Cat-Cow: On hands and knees, alternate between arching and rounding your back in a smooth, wave-like motion. Repeat for 20 repetitions, up to 3 times a day.
- Modified Prone Press-Ups: Lie on your stomach with forearms on the floor. Gently press your chest upwards, lifting your lower back slightly. Repeat 10 times, up to 3 sets. If uncomfortable, rest on forearms or avoid full extension.
- Piriformis Stretch: Lay on back with one knee bent and foot flat on the floor. Cross the other ankle over the bent knee and gently pull the knee towards your chest. Hold for 20 seconds at a comfortable stretch, then repeat on the other side. Perform up to 5 repetitions per side, 3 times a day.
Additional Considerations:
- Foam Rolling: For additional relief, use a foam roller on your mid-back while lying down.
Massage is another way to relieve and treat lower back pain. By targeting these tissues, massage can help:
- Reduce pain: Studies show it can be effective for lower back pain, with over 40% of patients experiencing long-term improvement after treatment.
- Enhance healing: Massage can influence your soft tissues at both superficial and deep layers, promoting a healing environment in your lower back.
Depending on the nature of the injury and the decided treatment plan, lower back pain can last from weeks to months. Getting a advise from our physiotherapists can drastically reduce the time required to heal. Contact us on 0481 873 288 or book online for a consultation. Ground Up Physiotherapy is located in the Belmore area off Kingsgrove Rd with plenty of street and underground carpark.
