Low back pain (LBP) is a widespread problem across the globe, as shown in various studies, and is the leading cause of disability. It ranks as sixth in terms of overall disability burden, affecting women between the ages of 40 and 80 years the most. While researchers have been successful in identifying the problem, they have been unable to pinpoint a unifying cause or solution. In this article, we will discuss potential causes of low back pain and suggest possible steps towards prevention and relief.
Soft Tissue Damage
Low back pain can result from soft tissue damage, affecting the tendons, ligaments, and muscles of the lower back. Causes include bending over for too long, twisting too hard, lifting something overly heavy, and sleeping in an awkward position. These actions can cause micro-tears in the tendons and ligaments, stiffen the muscles, and compress or bind nerves. In turn, these issues can lead to a reduced flow of blood, causing inflammation and pain in the affected areas.
Skeletal Trauma
Low back pain can also have its roots in skeletal trauma, which can include injury from hard falls, auto accidents, and other physically damaging actions. In addition, infection, viruses, and bacteria can cause spinal degeneration, spinal cord deterioration, and spinal disc erosion, all contributing to pain and disability.
Psychological Distress
The nervous system’s response to stress, anxiety, fear, and trauma can cause low back pain. Emotional distress may lead to a reduction in blood and oxygen flow, as well as inflammation and the release of chemicals that can impact your overall health.
Dietary Issues
A lack of essential nutrients in your diet can lead to low back pain as well. For example, deficiency in nutrients such as calcium, magnesium, and potassium can lead to poor development of the spine and other parts of the body. Nutritional deficiencies can also impact hormonal balances that can cause depression, anxiety, and other psychological states, all of which can contribute to low back pain.
Simple Solutions to a Huge Problem
Preventing and treating low back pain requires an understanding of the various causes and an open conversation with a healthcare provider. Being mindful of your body’s needs and being honest about psychological factors related to your pain can help identify the most effective treatment plan for you.
Tips for Preventing Low Back Pain
- Maintain a healthy weight: Excess weight can put strain on your back muscles and lumbar discs.
- Strengthen your core: Strong core muscles provide support for your lower back.
- Practice proper lifting techniques: Lift with your legs, not your back.
- Maintain good posture: Poor posture can weaken your spinal muscles.
- Stay active: Regular exercise can help keep your back muscles strong.
Tips for Relieving Low Back Pain
- Over-the-counter medications: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce inflammation and pain.
- Ice and heat therapy: Applying ice can help reduce inflammation, while heat can help relax your muscles and increase blood flow.
- Massage therapy: Massaging the affected area can help release tension and provide relief.
- Stretching and exercise: Stretching and exercising can help improve flexibility and strengthen your back muscles.
- Psychological therapy: If your low back pain has psychological roots, therapy may help address those causes.
Ultimately, treating low back pain is a matter of identifying its root causes and addressing them accordingly. By being mindful of your physical and emotional circumstances, you can take steps towards a healthier back and help decrease the prevalence of this widespread issue.
