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Lower Back Pain

Lower back pain refers to discomfort in the lumbar region of your back or spine.

Your lumbar spine is made up of five large vertebrae (L1-L5), which begin just below your ribcage. Sometimes, lower back pain symptoms relate to these vertebrae. But it’s more common for pain to come from the muscles, nerves and connective tissues in this area.

Lower back pain can be mild and temporary or chronic and debilitating. It may even make it hard for you to walk, sleep and do everyday activities. In Australia, severe lower back pain is one of the top causes of poor work performance, early retirement and income loss.

Lower Back Pain: What Could It Be?

Lower back pain may be an issue for you in have one or more of the following risk factors:

  • 30+ years of age
  • Being overweight
  • Sedentary lifestyle
  • Family history of arthritis
  • Excessive alcohol intake
  • Smoking
  • Anxiety
  • Depression
  • Structural problems, e.g. scoliosis
  • Jobs that require heavy lifting

Most people find that rest, patience, pain relievers and physiotherapy give lower back pain relief. This is because lower back pain usually relates to an injury or strain to the lumbar muscles. In extreme cases though, an accident or severe degeneration may mean that surgery is the best option.

Common Causes Of Lower Back Pain

There are many lower back pain causes. Often, identifying the root cause is tricky and can only be diagnosed using medical tests. Conditions that commonly cause back pain include:

  • Connective tissue sprain or strain. Muscles and ligaments in the lower back can be ‘pulled’ and ‘stretched’ beyond normal limits. This can trigger pain, as well as painful muscle spasms. Sprains and strains may occur during awkward movements, repeatedly lifting heavy objects or if you’re in poor physical condition.
  • Ruptured or bulging discs. Vertebral discs provide a soft cushion between vertebral bones. If the material inside these discs bulges or ruptures, it can press on nerves. This can be very painful, however some people are unaware they have a ruptured/bulging disc and live with no symptoms.
  • Osteoarthritis. This occurs if degeneration of bone cartilage develops in your lumbar vertebrae.
  • Osteoporosis. If bones become brittle, they’re susceptible to painful breaks. This can occur in the lumbar region of your back.

Lower Back Pain Symptoms

Lower back pain can feel different from day to day. The sensation may change as well as the intensity. It’s common to experience one of more of the following in your lumbar area:

  • Muscle aches
  • Shooting, burning, throbbing or stabbing pain
  • Sensations that radiates down a leg
  • Difficulty bending, twisting, lifting, standing or walking.

Symptoms often improve within a few weeks with self care. It’s important to see an expert if your lower back pain:

  • Lasts longer than 3 weeks
  • Is debilitating
  • Doesn’t improve with rest
  • Radiates down your leg or below your knee
  • Creates weakness or numbness in your leg/s
  • Appears with unexplained weight loss
  • Causes bowel or bladder problems
  • Begins after a fall or injury.

You can get a proper diagnosis of lower back pain by visiting a doctor, physiotherapist, osteopath or chiropractor. They may order an X-Ray, MRI, CT Scan, Blood Tests or Nerve Studies for further investigation.

Stretches And Exercises For Lower Back Pain

Child’s Pose

This simple yoga pose is one of the best stretches for lower back pain. It helps to relax your entire body and stretch the muscles in your lumbar region.

  1. Kneel, then sit on your knees
  2. Gently lean forward, keeping your buttocks on your heels
  3. Lean forward as far as possible, aiming to rest your forehead on the floor
  4. Extend your arms in front of you or place them next to you with your palms up
  5. Breathe in and out slowly for 10 cycles

Variation: Widen your knees and rest your forehead on a cushion to increase your comfort.

Seated Spinal Twist

This gentle twist is one of the most popular stretches for lower back pain. It helps to stretch your lower back and increase mobility in your lumbar area.

  1. Sit on the floor and extend both legs in front of you
  2. Bend your left knee and move your foot to the outside of your right thigh
  3. Put your right arm on the outside of your left thigh
  4. Move your left hand behind you for support
  5. Gently twist to the left, allow the base of your spine to create the movement
  6. Hold for 30 seconds
  7. Repeat on the other side.

Variation: Keep both legs straight if you need more comfort.

Knee To Chest

This exercise helps to relieve lower back pain and improve blood circulation in the area.

  1. Lie on your back
  2. Bend your knees and place your feet flat on the floor
  3. Bring one knee to your chest, keeping your other foot flat on the floor
  4. Keep your lower back pressed into the floor
  5. Hold for 15-30 seconds

Variation: When bringing your knee to your chest, you can straighten the other leg to the floor if it’s more comfortable for your back.

Relieve Suffering With These Treatments

Discomfort in the lower back often improves by itself within a month, especially if you’re less than 60 years old. During this time, you can try the following self-care protocols:

    • Use pain relievers if needed. Over-the-counter drugs and herbal options are available. Doctors may recommend NSAIDs, while Naturopaths may suggest White Willow Bark or Devil’s Claw. Studies show that acupuncture for back pain is useful.
    • Alternate heat and cold packs. Try 15 minutes of cold, followed by 15 minutes of heat.
  • Mindful rest. Be mindful of your activities and decrease your duties if needed. Note bed rest is not recommended as it may increase stiffness and discomfort.
    • Light exercise. Using stretches and exercises for lower back pain can reduce discomfort, increase lumbar strength and improve mobility. See a physiotherapist if you don’t know which exercises are best for you.
  • Wear supportive shoes. Shoes with cushioning and proper support can reduce lower back strain.

You may need one of the following targeted lower back pain treatments if the above practices don’t help.

  • Medications. Prescription medications that can bring relief include muscle relaxants, antidepressants and narcotics.
  • Cortisone injections. They’re considered as a way to reduce suffering if other medications don’t help.
  • Implanted nerve stimulation. A small device that blocks pain signals is implanted under the skin.
  • Radiofrequency ablation sends radio waves, via a needle, into the site of pain. The aim is to damage the nerves that send pain signals.
  • Surgery. This can increase the amount of space in the spine. It can also relieve the  discomfort of herniated discs pressing on nerves. 

FAQs

How do I know if my lower back pain is serious?

See your doctor or physiotherapist if you lower back pain:

  • Lasts longer than 3 weeks
  • Is debilitating
  • Doesn’t improve with rest
  • Radiates down your leg, especially below your knee
  • Creates weakness or numbness in your leg/s
  • Appears with unexplained weight loss
  • Causes bowel or bladder problems
  • Begins after a fall or injury.

 

What are 3 causes of lower back pain?

  1. Muscle sprain or strain
  2. Ruptured or bulging disc
  3. Osteoarthritis

How can I relieve the pain in my lower back?

Lower back pain treatments you can use at home:

  • Stretches and exercises that support your lower back
  • Alternate heat and cold packs
  • Pain relievers (Over-the-counter drugs and herbal options are available)
  • Wear supportive shoes
  • Reduce your stress.