Lower Back Pain

Common Causes of Lower Back Pain

Lower back pain may develop for many reasons. Common causes include:

๐ Overuse or incorrect use of the back muscles: Examples include lifting heavy objects, repeatedly bending, or sitting in the same position for long periods.

๐ Poor posture: Sitting with a rounded back, standing with the body tilted to one side, or sleeping on a mattress that is too soft or too firm may place additional strain on the back.

๐ Excess body weight: Being overweight increases the pressure placed on the spine, muscles, joints, and ligaments.

๐ Lack of exercise: Weak back and core muscles may not support the spine effectively.

๐ Accidents and injuries: Falls, collisions, and direct impacts may damage the muscles, ligaments, joints, or bones.

๐ Spinal disorders: These may include a herniated disc, degenerative spinal disease, slipped vertebrae, spinal narrowing, or joint inflammation.

๐ Emotional stress: Stress may cause muscles throughout the body, including the back muscles, to remain tense.

When Should You See a Doctor?

Most episodes of uncomplicated lower back pain gradually improve within two to four weeks with appropriate self-care.

However, medical attention is recommended when symptoms include:

๐ Severe pain that makes movement extremely difficult

๐ Pain that persists or repeatedly returns

๐ Chronic back pain lasting longer than three months

๐ Numbness, tingling, or weakness in the legs or feet

๐ Back pain accompanied by fever

๐ Unexplained weight loss or loss of appetite

๐ Difficulty controlling urination or bowel movements

๐ Numbness around the groin, buttocks, or inner thighs

๐ Pain following a serious fall or accident

Loss of bladder or bowel control, rapidly worsening weakness, or numbness around the groin may indicate severe nerve compression and requires urgent medical assessment.

Self-Care for Lower Back Pain

Apply Cold or Heat

During the first two or three days after an acute injury, a cold compress may help reduce pain and swelling.

After the initial period, a warm compress may help relax tense muscles and relieve stiffness.

Place a cloth between the compress and the skin, and avoid applying extreme temperatures directly to the body.

Modify Activities

Avoid activities that make the pain worse, such as:

๐ Heavy lifting

๐ Repeated bending and twisting

๐ High-impact exercise

๐ Sitting or lying in one position for long periods

Complete bed rest is generally unnecessary for uncomplicated back pain. Gentle movement and light daily activities may support recovery when tolerated.

Use Pain-Relieving Medication Carefully

Medication such as paracetamol or ibuprofen may help relieve pain in some individuals.

However, anti-inflammatory medicines such as ibuprofen may not be suitable for people with:

๐ Kidney disease

๐ Stomach ulcers

๐ Certain heart conditions

๐ A history of gastrointestinal bleeding

๐ Pregnancy

๐ Use of blood-thinning medication

Medicines should be used according to a doctor’s or pharmacist’s advice.

Begin Gentle Exercise

Once the pain allows, gentle activity can help maintain mobility and strengthen the muscles supporting the spine.

Suitable activities may include:

๐ Walking

๐ Swimming

๐ Gentle stretching

๐ Yoga adapted to physical ability

๐ Core-strengthening exercises recommended by a physiotherapist

Stop the activity and seek medical advice if exercise causes severe pain, numbness, or weakness.

Improve Posture

Maintain appropriate posture while sitting, standing, walking, sleeping, and lifting objects.

When sitting:

๐ Keep both feet supported.

๐ Sit with the back supported.

๐ Avoid leaning forward for long periods.

๐ Change position and stand up regularly.

When lifting:

๐ Bend the knees rather than bending from the waist.

๐ Keep the object close to the body.

๐ Avoid twisting while carrying a heavy load.

๐ Ask for assistance when an object is too heavy.

Manage Body Weight

Maintaining an appropriate body weight can reduce strain on the spine, knees, hips, and supporting muscles.

Weight reduction should be gradual and supported by balanced nutrition and regular physical activity.

Manage Stress

Relaxation techniques may help reduce muscle tension associated with stress.

Helpful activities include:

๐ Meditation

๐ Controlled breathing

๐ Listening to music

๐ Gentle exercise

๐ Maintaining regular sleep habits

How to Prevent Lower Back Pain

Exercise Regularly

Regular exercise strengthens the back, abdominal muscles, hips, and core, helping them support the spine more effectively.

Stretch the Muscles

Stretch regularly, particularly:

๐ Before and after exercise

๐ After sitting for long periods

๐ During breaks from desk work

๐ After driving for extended periods

Maintain Good Posture

Use appropriate posture while:

๐ Sitting

๐ Standing

๐ Walking

๐ Working at a desk

๐ Lifting objects

๐ Sleeping

Avoid Prolonged Sitting

Stand, stretch, or walk briefly every 30-60 minutes when working at a desk or travelling for long periods.

Avoid Lifting Excessive Weight

When heavy lifting cannot be avoided, use correct lifting techniques and suitable equipment.

Maintain a Healthy Weight

An appropriate body weight reduces the workload on the spine and supporting structures.

Manage Stress and Get Enough Sleep

Adequate rest and effective stress management may reduce muscle tension and support recovery.

Summary

Lower back pain is common and can often be managed through activity modification, gentle exercise, appropriate pain relief, posture correction, and weight management.

However, persistent pain, weakness, numbness, fever, unexplained weight loss, or problems controlling the bladder or bowels should not be ignored. A medical assessment can identify the underlying cause and determine the most appropriate treatment.

 

Reference :

Bangkok Hospital Phuket Lower Back Pain

ArokaGO Providers Bangkok Hospital Phuket