Low back pain is a significant issue affecting countless individuals worldwide. So much so that it is now considered the leading cause of disability. The medical community struggles to find effective ways to both treat and prevent this condition from becoming chronic. Finding the right solution to low back pain requires first understanding its cause. Two main sources have been identified: psychological stress and muscle imbalances. In this article, we’ll explore these causes and offer effective solutions for managing and potentially eliminating low back pain.
Understanding Psychological Stress and Low Back Pain
If your low back pain is stress-induced, focusing on physical treatments alone won’t provide the relief you seek. Psychological stress contributes significantly to pain throughout the body, and several therapies might help address and potentially eliminate the pain caused by stress. Some options to consider include behavioral therapy, The Sedona Method, Emotional Freedom Technique (EFT), and Tension Myositis Syndrome (TMS).
While exploring these therapies, it’s essential to maintain open communication with your healthcare provider and consider adjunct treatments to manage your pain in the meantime. However, it’s crucial to find the source of your stress to effectively treat and prevent low back pain in the long run.
The Impact of Muscle Imbalances on Low Back Pain
Muscle imbalances are another primary cause of low back pain and must be treated differently than stress-induced pain. Muscle imbalances happen when muscles on opposite sides of a skeletal structure are not balanced. They can occur when one side’s muscles are stronger and less flexible (or weaker and more flexible) than the muscles on the opposite side.
In the case of low back pain, muscle imbalances often appear in the front of the body, in the pelvis and thighs. when the psoas and quadriceps muscles become too tight, it can cause a forward-tilting pelvis, leading to postural dysfunction and low back pain. Additionally, muscles in the lower back and hip may also be too tight or weak, causing an imbalance that could lead to a backward-tilting pelvis, leading to further postural issues and pain.
Stretching and Strengthening for Low Back Pain Relief
To address low back pain resulting from muscle imbalances, you must focus on stretching and strengthening specific muscles that directly or indirectly impact the affected area. Engaging in gentle stretches with a partner or using targeted exercises for certain muscle groups can significantly impact low back pain caused by muscle imbalances.
Here are two easy-to-follow stretches to try with a partner to help correct a muscle imbalance due to muscle tonicity:
- Partner-Assisted Hamstring Stretch: Lie on your back with both legs straight on the floor. Have your partner stand at your side and lift the leg closest to them. Encourage them to grasp your foot (or ankle, if flexibility is an issue) while they gently guide your leg upward, keeping it straight. Hold for 20 to 30 seconds and then repeat with the other leg. Do this two to three times on each side.
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Partner-Assisted Lower Back Stretch: Lie on your back, knees bent, and feet flat on the floor. Have your partner stand on one side of your legs and carefully lift your knees towards your chest. Your partner should brace one hand on your lower back to maintain stability while gently pulling your knees towards your chest using the other hand. Hold this stretch for 20 to 30 seconds, then release and repeat two to three times.
In addition to these stretches, it may be beneficial to seek out a professional bodyworker or physical therapist trained in restoring muscle balance to an otherwise unbalanced musculoskeletal system. They can identify specific muscle imbalances and provide targeted treatment to address these issues and help alleviate associated low back pain.
Final Thoughts
Conquering low back pain requires understanding its cause and applying tailored solutions. Whether your pain stems from psychological stress or muscle imbalances, there are multiple therapies and exercises available to you. With consistency and determination, it’s possible to manage and potentially eliminate low back pain, regaining control over your life and overall well-being.
