Lower Back Pain

What is the function of the lower back? 

The lower back also known as the lumbar area has a number of important functions. These include structural support and movement.

• When we stand, the lower back supports the weight of the upper body by holding up the spine.
• When we move the extensor muscles enable us to stand and lift objects. The flexor muscles enable us to bend forwards, lift and arch our backs. And the oblique muscles help us to rotate the spine and maintain proper posture. 

What causes lower back pain?

• Bad Bending - When it comes to back pain look no further than bad bending. Bend at the waist/hips rather than the back.
• Lifting - Poor body mechanics (the way our body moves) while lifting heavy objects can cause muscle sprains or strains.
• Plant your feet, lower your centre of gravity and make your base wider.
• Bend your knees and lift from the hip/waist.
• Push rather than pull.
• Refrain from lifting something too heavy.
• Posture - Bad backs are usually caused by sudden, excessive movement which is caused by the small everyday stressors of bad posture.
• Prolonged periods of sitting, bending or standing in an incorrect way can put stress through the muscles.
• Trauma - An impact injury like a fall would cause trauma and impact through the surrounding muscles.
• Sedentary lifestyle and excess weight gain - Leading a non active lifestyle can take its toll on the spine and the muscles that support it. Your muscles will lose their elasticity and tone and become more prone to stress and strains.
• Degenerative disease - This could be wear and tear to the spine such as osteoporosis and discs or a ruptured or herniated disc.
• Non mechanical disease - Lower back pain can also be the result of conditions not associated with the back at all such as: a kidney infection, kidney stones, pancreatitis, some colon diseases, uterus problems or cancer of the spinal cord.

It’s not always possible to identify the cause of back pain but its rarely anything serious. Back pain mostly originates from the joints, bones or muscles in and around the spine.

How do I know if my back pain is muscular?

These are typical symptoms you might experience:

• Your back hurts more when you move and less when you rest
• Pain radiates into your buttocks
• You experience muscle cramps or spasms
• Trouble walking or bending
• Difficulty standing up straight

How do I know if my back pain is bad?

It’s usually nothing to worry about if back pain can be associated with a specific activity, such as lifting or twisting and the pain doesn’t go away within 72 hours after resting and applying ice. A sports massage can help eliminate any tensions that builds up in the muscle tissues so you can avoid further injury.

Seek medical advice if:

• It’s been bothering you for more than 6 weeks
• It’s severe and/or not improving, or getting worse
• Sudden weakness in the legs
• Loss of bladder and/or bowel control

What can I do to help my lower back pain?

Tips for dealing with lower back pain:

• Maintain correct posture during activities
• Maintain correct posture when standing or sitting
• Stretch you muscles (see our list of stretches below)
• Use ice within the first 48 hours following an injury. Cold reduces inflammation and swelling in the muscle and eases pain. The ice will also decrease tissue damage
• Use heat with muscular stiffness and where there is tension and tightness in the muscle, for example after a long days work in the garden
• Maintain a health weight
• Wear proper footwear
• Stay active

Lower back stretches and strengthening exercises

If you experience any pain then please contact your therapist.