Managing Persistent Lower Back Pain

Lower back pain can be classified as acute if it lasts less than a month and chronic if it persists for three months or more. Acute lower back pain is often intense, making it difficult to bend forward or backward, though it usually subsides within a week. Chronic lower back pain tends to be duller, with a sense of heaviness and aching across the lower back. It may also radiate to the buttocks or legs, accompanied by numbness or tingling.

Common Causes of Lower Back Pain

Conditions such as lumbar disc herniation, facet joint syndrome, degenerative spinal disease, spinal stenosis, and osteoporosis can lead to back pain. In rare cases, internal organ disorders or tumors may also be the cause. When back pain results from a medical condition, it is referred to as specific lower back pain.

Lifestyle Habits that Lead to Lower Back Pain

Back pain caused by lifestyle factors, without any underlying medical condition, is called non-specific lower back pain. A key lifestyle factor to watch for is posture. Constantly bending forward during chores or work, avoiding movement due to pain or fear, or maintaining a fixed position can strain the lower back. Habits like slouching, crossing legs, or putting weight on one leg can also create body imbalances that lead to back pain.

Professions involving prolonged standing (e.g., retail or security jobs) or heavy lifting also increase the risk of lower back pain. Additionally, psychological factors such as stress and depression can contribute to the chronic nature of back pain.

Preventing Lower Back Pain

Lower back pain can affect anyone, particularly those who sit or stand for long periods. Lack of exercise or poor posture can make back pain more likely, so it’s essential to consider preventive measures.

• Strengthen Core Muscles

Strengthening key muscles like the rectus abdominis, iliopsoas, and quadratus lumborum can help prevent back pain. Exercises like sit-ups (lying on your back with knees bent and slowly raising the upper body) or lying face-down with elbows planted and raising the torso can be effective.

• Move Regularly

Avoid maintaining the same position for extended periods; take breaks to move and stretch.

• Be Mindful of Posture

Poor posture, such as slouching or pushing the hips out, can cause back pain. Aim for a natural S-curve from the neck to the lower back. When sitting, press your hips against the backrest, sit deeply, and pull in your stomach. When lifting heavy objects, bend your knees and keep your back straight to avoid straining your lower back.

What to Do If You Experience Back Pain

If you have back pain, try sitting and gently twisting your torso or getting on all fours and rounding and stretching your back as you exhale. If the pain persists despite self-care or if you experience severe pain after lifting heavy objects, it’s best to consult a doctor.