Low Back Pain

Low Back Pain
Lower back pain is a common symptom that can affect people of all ages, particularly the working age population. Low back pain can range from mild to severe. It can have a significant impact on daily life, work, sleep patterns, and overall quality of life.
Causes : Many factors can contribute to lower back pain, but the most common causes include:
๐ Overuse or improper use of the back muscles such as lifting heavy objects, sitting in the same position for a long time, frequently bending and leaning over
๐ Poor postures such as hunching over, putting your weight on one side, sleeping on a mattress that is too soft or too hard
๐ Obesity and excessive weight put extra pressure on your spine, muscles and tendons
๐ Absence of exercise results in weakened back muscles which may fail to support the spine adequately
๐ Accidents such as falls and collisions
๐ Spine disorders such as herniated disc, spondylosis, spondylolisthesis, arthritis
๐ Mental stress can cause your muscles to tense up, including the back muscles
Symptoms and signs it’s time to see a doctor : Lower back pain usually improves within 2-4 weeks when self-care measures like heating pads, resting, and pain medication are taken. However, you should see a doctor immediately if you experience any of these symptoms.
๐ Severe back pain that limits your range of motion
๐ Persistent back pain for more than 3 months
๐ Numbness or weakness in your legs or feet
๐ Back pain along with fever, weight loss, or loss of appetite
๐ Bladder and bowel incontinence
Self-care for lower back pain symptoms
๐ Apply hot or cold compresses: To lessen inflammation, use cold compresses for the first two to three days. After that, use hot compresses to aid with muscular relaxation.
๐ Rest and take a break from strenuous activities or tasks that involving lifting and bending.
๐ Take painkillers such as paracetamol, ibuprofen.
๐ Engage in low-impact workouts such as walking, swimming, and yoga in order to strengthen the back muscles.
๐ Change your posture frequently and maintain proper posture while sitting, standing, and sleeping.
๐ Maintain a healthy weight and lose weight if you are obese.
๐ Try stress-reduction and relaxation techniques like meditation and listening to music.
Prevention
๐ Engage in regular exercise to strengthen your back and core muscles.
๐ Stretch to release tense muscles from workouts or extended periods of sitting
๐ Maintain proper posture while sitting, standing, walking, lifting and sleeping.
๐ Maintain a healthy weight
๐ Avoid lifting heavy objects. Keep a proper posture when lifting heavy objects
๐ Try stress-reduction and relaxation techniques
Lower back pain is a common health problem that can be prevented and improved by changing your behavior, engaging in regular exercise, and prioritizing your health. If you experience lower back pain, you should consult a doctor for proper diagnosis and treatment.
source : Bangkok Hospital Phuket
**Translated and compiled by ArokaGO Content Team
Independent Writer
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