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