Back pain and lower back pain are some of the most common reasons people search for a physiotherapist. It’s a familiar symptom that can start suddenly after lifting something heavy or it can develop slowly due to long hours spent at your desk. Back pain is a condition that can easily affect your work, your sleep and your daily life in general but that can also be avoided, most of the time, with exercises.
Many of us decide to ignore back pain, as it is such a common symptom that comes and goes. But ignoring the initial symptoms could potentially lead to chronic back pain and for some to surgery. Our expert says “Nobody should ignore these symptoms as simple exercises can relieve us and/or keep our back healthy and painless”. There are simple exercises that you can do at home, and if you experience ongoing discomfort, it is actually beneficial to see a qualified back pain physiotherapist who can help you identify the cause, reduce the pain and prevent it from happening again. Most pain in the back or lower back can improve greatly with the right movements, with strengthening and stretching exercises.
In this article, we are going to explore easy tips and advices from Morgan, a physio specialised in back pain. We will also learn how to differentiate the types of back pain, how to efficiently prevent back pain at home with simple exercises and stretches, and when to seek help from a professional when it lingers for too long.
What are the most common types of back pain?
Back pain generally comes from either your muscles, your joints, your discs, your nerves or your posture habits. In some cases, back pain is defined as a sudden ache that appears after an injury, a wrong movement or position, while others types of back pain are more chronic and can last weeks to months.
- Acute back injury
An acute back pain often happens after having lifted something incorrectly, a sudden twist or a heavy physical effort. The pain appears quickly and makes it difficult to stand upright.
- Sciatica
A sciatica occurs when your sciatic nerve is irritated or compressed. The pain usually travels from the lower back down to the leg. It is sometimes accompanied with a sensation of numbness or tingling. It is also a very common condition that can easily be treated by a back pain physiotherapist who will provide targeted exercises to relieve the pressure on the nerve.
- Chronic back pain
Unlike the acute back pain, chronic back pain will build gradually through time and will feel like a burning, shooting or deep aching pain. It is often due to patient ignoring the initial symptoms and keeping bad habits over time. At this stage, an expert physiotherapist in back pain will be the essential key to provide a smooth recovery on the long term as well as avoiding surgery.
- Herniated disc
Herniated disc usually happens when the pressure on the spine is too important on the lumbar vertebras. The symptoms of herniated disc include a sharp pain, some weakness in the lumbar region or pins and needles. You will need to exercise to reduce the inflammation, reduce the pressure and restore the movement safely.
- Spine trauma
A fall, a car accident or a sports injury can cause a spin trauma. If you feel a severe pain after an accident, you should always be assessed as soon as you can by a medical professional to exclude any serious damage.
- Scoliosis
Scoliosis develops over time since childhood and is defined by a curve and rotation of the spine. It’s a condition that can cause uneven shoulders and ongoing discomfort in the back but also in different area of the body due to the natural compensation to keep your horizon straight. Scoliosis can impact your way of walking, your posture, your neck, shoulder or even knees depending of its severity.
- Osteoarthritis
Osteoarthritis is described as a wear and tear of the spinal joints and is usually linked to ageing. It’s a condition that can gradually limit the movement and cause stiffness. The diminution of the cartilage surface between the vertebras create inflammation that leads to pain during movement. But it doesn’t mean you should stop moving, you just need to move differently with a better posture and follow simple lifting and bending principles.
Lower back pain: what are the main causes?
Lower back pain is the most common back problem as the lower spine carries most of your body weight. This is part of the back that can easily become irritated or injured and thus for various reasons.
Lower back pain is often caused by:
- Sitting too much and for too long in front of a computer
- Poor posture while standing or sitting
- Weak core muscles
- Stress
- Overweight
- Lack of movements
And the good news is? Most lower back pain improves with movement, stretching and strengthening if done regularly. For stronger lower back pain, physiotherapy is a great tool to efficiently manage the symptoms alongside preventing from any flare ups.
Can back pain be caused by other conditions?
Sometimes back pain is linked to other health conditions and not only to the main symptoms. These conditions can be (but not limited to):
- Kidney diseases
- Gastric ulcers
- Pelvic floor weakness after pregnancy
- Ankylosing spondylitis
Your back pain might not come from your back!
With the increasing amount of biomechanics studies and the observation of physio using biomechanics, we now know that back pain can be triggered by a various number of conditions. A bad foot or a bad knee can disrupt your body balance and your back will compensate to realign your eyes with the horizon. This compensation will put your back in an unhealthy position that can trigger back pain and inflammation. This is one of the main reasons why biomechanical assessment is a must-have to define properly the origin of your back pain.
How can back pain be prevented? Our expert physiotherapist answers!
You can protect your spine with simple healthy habits. Back pain doesn’t have to be a symptom that takes a toll on your daily activities, easy routines or exercises can be implemented throughout the day to avoid it.
- Stay active
Like for many things, movement is key. Many people stop moving when they start to feel back pain and it often makes things worse. Our back pain physiotherapist encourages low impact activities such as a nice walk every time you get the chance. Pilates, yoga, swimming or tai chi are also great exercises to help manage, reduce or avoid back pain. Movements improve your blood circulation, reduce the stiffness and strengthen your back muscles. However, make sure to avoid higher impact sports like running or football when you go through a flare-up and your pain is increased.
- Improve your posture
Poor posture is one of the main reasons people feel back pain. Our specialist advises to improve your posture by, once again doing posture exercises to reinforce the strength of your back muscles.
When you’re sitting or working at your desk, try not to slouch and keep you screens at eye level. Make sure your chair has a back support and arm rest. A proper workstation with the right alignment and a good quality desk chair are of great help to avoid back ache.
When walking or running, consciously keep your shoulders and your back straight.
When sleeping with back pain, a good tip is also to place a pillow between your knees when you sleep to ease the symptoms.
- Strengthen your core and your back
Strengthening exercises for the core and back muscles are essential for any kind of back pain. Your abdominal muscles and your lower back muscles need to be strong so they can support the weight of your upper body and keep your lower back protected, almost like wearing a lumbar support belt.
- Keep your weight steady and healthy
Because the lower spine supports the weight of your upper body, any extra weight can increase the strain on your discs and joints. That’s why managing your body weight can reduce the pressure on your lumbar spine and lower the risk of chronic back pain.
- Manage your stress level
Stress can unsurprisingly increase your muscle tension especially in your shoulders, your neck and your lower back. Long-term stress increases the inflammation in the body and worsen some conditions such as osteoarthritis. Look into relaxation techniques, breathing exercises and regular movement to help alleviate daily stress and make sure it does not affect you too much on the long run.
What movements should I avoid if I have back pain?
If you suffer from back pain, or wish to avoid any back injuries, you should make sure to avoid the following:
- Bending forward when lifting something heavy
- Twisting repeatedly
- Bending over with straight legs
- Carrying loads overhead
- Wearing high heels frequently
When should I see a back pain physiotherapist?
You should consider starting physiotherapy for back pain if:
- Your pain lasts more than a few days
- Your pain radiates down your leg
- You start to experience any kind of numbness or tingling
- Your pain keeps coming back
- Your movements feel restricted
- You struggle with daily activities
Early physiotherapy treatment will not only alleviate your symptoms but will also prevent them long term. Your back pain physiotherapist will assess your pain and posture with biomechanical assessment. They will then ask about your history in order to identify the root cause of your problem. With the help of this assessment, they will create a personalised treatment plan that will include targeted exercises, prevention advice and hands-on therapy if judged necessary.
6 exercises for back pain to do at home
The following exercises are often recommended by our back pain physiotherapist to our patients that want to alleviate light back aches or prevent them from happening. However, if your pain is severe or ongoing, make sure to always seek professional help to ensure you are doing the correct exercises. These are general advices.
- The cat stretch
The cat pose is a common stretching technique, often found in Pilates or yoga. It’s a great exercise that can provide relief for lower back pain.
Start on all fours with your hands under your shoulders and your knees under your hips. Keep your back straight as well as your neck in a neutral position. Slowly round your spine toward the ceiling, tuck your chin slightly to your chest and keep your abdominal muscles engaged. Hold this “cat” position for a few seconds. After, slowly lower your spine, arching your back gently and lift your head and tailbone toward the ceiling. Repeat this movement slowly and smoothly while focusing on a controlled breathing.
- Low back rotation
This exercise is not only very satisfying, it’s also excellent to ease lower back pain. Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders relaxed and pressed them gently into the ground. Slowly let both of your knees drop to one side. Hold for a few seconds, then bring your knees back to the centre. Take a short rest and lower them to the other side. Repeat slowly while focusing on making slow movements as well as deep steady breathing.
This stretch helps release tension in the lower back and improves your spine mobility, making it a great addition to any routine for your back care.
Repeat the exercises up to 15 times.
- Diaphragmatic breathing
Also called deep belly breathing, this technique helps you breathe more efficiently and helps relax your body and mind. Sit or lie down comfortably with your shoulders relaxed. Place one hand on your chest and your other hand on your belly. Inhale slowly through your nose and let your belly rise while keeping your chest as still as possible. Exhale gently through your mouth and feel your belly falling gently. Focus on slow, steady breaths while engaging your diaphragm with each inhale and exhale.
This type of breathing can reduce your tension, improve your core stability and support a healthy posture. Diaphragmatic breathing is very useful for back pain or/and stress relief.
- Shoulder squeeze
Sit or stand with your back straight and your shoulders relaxed. Slowly draw your shoulder blades together (as if trying to pinch something between them). Hold for 10 to 15 seconds. This exercise will release and relax your shoulders as well as improving your posture. Repeat several times, focusing on smooth, controlled movements without raising your shoulders.
- Back extension
It’s an exercise that aims to target your lower back muscles. Lift your chest slightly while you are lying on your stomach and make sure to keep your neck in a neutral position and your legs on the ground. Hold for 5 to 10 seconds before lowering back down to your starting position and repeat the exercises 10 to 15 times.
Make sure not to arch your back to much or it will worsen your pain. Focus on engaging your back muscles slowly when lifting your chest off the ground.
- Knees to chest
Lie on your back with your legs extended. Slowly bring one or both of your knees toward your chest, and gently hug them with your arms. Keep your lower back relaxed and press it gently into the ground. Hold for a few seconds, then slowly release your legs back down. Repeat several times, moving smoothly and breathing deeply.
This exercise helps release tension in the lower back, gently mobilises the spine and can relieve stiffness after sitting or standing for long periods.
Repeat 2 to 3 times for each or both legs.
Back pain is a very common symptom but it is also easily treatable when taken care of early and by doing the right exercises. So don’t let back pain disrupt your life but disrupt back pain by creating healthy habits.
If you’re looking for a physiotherapist in London specialised in back and lumbar pain, at home or at the practice, contact www.londonhomevisitphysiotherapy.com