Lower back pain – stretch and strengthen your back

Lower back pain is so common that it is the No. 1 reason for missed workdays worldwide, according to the World Health Organization. Most of us will suffer from lower back pain at some point, and the pain can be much worse than a sore back. It can radiate to other areas of your body, cause intense muscle spasms, and leave you lying in bed, debilitated by pain.

So why does my back hurt?

So many things can go wrong with your back. You can injure yourself from overexertion or from doing something innocuous. A simple sneeze could cause debilitating back spasms. Most of the time it is something you can fix and recover from. Your back problem may even resolve on its own without as much as a visit to your doctor.

Some common causes of Lower Back Pain

Most back pain stems from a certain activity that led to an issue that caused the pain, or a general lack of activity created an environment where your back can’t hold up to daily demands. Those activity-related issues result in:
– Strains and sprains – Most acute lower back pain falls into this category. You overstretched a muscle and strained it, or tore a tendon, resulting in a sprain. Both can happen from twisting or lifting something incorrectly, picking up a heavy object or overextending your reach.
– Herniated or ruptured discs – The impact from an accident, fall or sports injury can damage your spine. Back pain starts immediately after injury. It may also cause tingling or numbness in your legs.
– Sciatica – Sharp lower back pain that radiates down through your butt and legs is due to compression on the sciatic nerve. Sciatica often occurs after a herniated or ruptured disc.
– Pregnancy – Lower back pain is a common complaint in pregnancy. Your muscles and ligaments are stretching as your belly and the baby grows. The added weight and bump up front can overtax your back.

Rare conditions that lead to Lower Back Pain

Sometimes the less common causes of lower back pain can be more serious. Each of these would require medical attention to fix the underlying cause of your lower back pain. In rare cases, your pain can come from:
– Degenerative disc
– Spinal stenosis
– Scoliosis
– Infection
– Tumor
– Fibromyalgia

How do I relieve my lower back pain?

First, you have to understand the cause. If you had an accident, fall or injury, please schedule an appointment with your healthcare provider to get assessed. But if you pulled something or just generally have a sore lower back, the guidelines start with at-home treatment.

Staying active can be the way to solve your back pain. You might think that if you rest your pain will go away. It’s actually the opposite. Inactivity can make the muscles tighten up, causing more pain. So stay active and stick to your normal routine as much as the pain allows.

Lower back stretches

When you suffer from lower back pain, proper stretching provides relief. It loosens and activates your tight muscles and helps resolve spasms. Stretching is an important part of a normal workout routine. It helps you maintain normal range of motion and prevent muscles from shrinking up from lack of use.

Here are some suggested stretches and exercises for back pain relief. These exercises are intended only as suggestions. Be sure to check with your physician/doctor/physiotherapist before starting any new exercise regime. Gentle slow movement is encouraged, hold each stretch for up to 30 seconds. Stop if you feel any pain to avoid further aggravation.

Physiotherapy for Lower Back Pain

Even if you practice proper stretching and strengthen your core, and the pain gets worse or just hangs around for weeks. Chronic or severe lower back pain are both more complex issues.

A physiotherapist can pinpoint the problem and design an individualised therapeutic stretching and exercise program that targets specific muscles to relieve your pain. They also work with you to ensure you’re performing each lower back stretch and exercise correctly.

When stretching and exercise isn’t enough, a physiotherapist can use techniques and other treatment methods to reduce your lower back pain symptoms and resolve the underlying cause or refer you for further healthcare investigation.