Lower back pain is a common problem affecting people of all ages and backgrounds. It can be caused by a variety of factors and can have a significant impact on a person's quality of life. Although the condition can be a minor side effect of daily stress, it could point to a deeper issue. This is why physical therapy can be an excellent treatment option for anyone with lower back pain. Even if the condition is minor, it can still be a nuisance and a barrier to healthy movement, which physical therapists specialize in treating. Our team of experts at EW Motion Therapy can assess your movement and daily activities and create a customized treatment plan to address your needs and goals. Even if you decide our services do not fit your needs, you can still read on to learn about the anatomy of the lower back, why lower back pain is so common, the potential causes of lower back pain, and how physical therapy can help.
Anatomy of the lumbar spine
The lumbar spine, or lower back, consists of five vertebrae labeled L1 through L5. These vertebrae are larger and stronger than the upper back or neck bones, as they bear most of the body's weight and support movement. The lumbar vertebrae are separated by intervertebral discs, which act as shock absorbers and allow flexibility. The spinal cord runs through the center of the vertebral column and is protected by the spinal canal. Nerves branch off the spinal cord and exit through small openings between the vertebrae, allowing communication between the brain and the lower body. The lumbar spine is supported by surrounding muscles and ligaments, which aid movement and stability. The complexity and interconnectedness of these structures make the lumbar spine a vital component of the body's overall movement and function.
Why is lower back pain so common?
The lower back is a complex structure that supports most of the upper body’s weight. It is also highly susceptible to injury due to the large number of muscles, ligaments, and bones in the area. Additionally, the lower back often compensates for body parts that are not strong enough on their own, including the glutes and the upper back.
There are also external factors that can bring on lower back pain. Many people spend long hours sitting at a desk or in front of a computer, contributing to poor posture and putting additional strain on the lower back. Lack of exercise and a sedentary lifestyle can also contribute to lower back pain, as can pregnancy, genetic factors, and age.
Degenerative changes in the spine, such as arthritis, herniated discs, or spinal stenosis, can also cause lumbar pain. These changes occur naturally as we age but can be exacerbated by poor lifestyle choices or injury. In addition, stress and anxiety can lead to tension in the lower back muscles, causing pain and discomfort. Finally, certain occupations and activities, such as heavy lifting, repetitive bending, or prolonged sitting, can stress the lower back significantly, leading to pain and injury.
What can cause lower back pain?
Multiple behavioral patterns and conditions can contribute to lower back pain. Let’s review the most probable causes.
- Poor posture: Poor posture is a common cause of lumbar pain, as it places the lower back in a position of constant stress. People who spend a lot of time sitting or standing in the same position or who use poor lifting techniques may develop postural abnormalities that lead to pain and discomfort.
- Strain or sprain: Straining or spraining the muscles or ligaments in your lower back can cause pain. This can happen due to poor mechanics or sudden movements like twisting the back. When the lower back muscles are overworked or overstretched, they can become inflamed and painful.
- Herniated disc: Herniated discs can also cause lumbar pain. This occurs when the soft center of a spinal disc pushes out through a tear in the disc’s outer layer, putting pressure on nearby nerves. This can cause pain, numbness, and weakness in the legs.
- Degenerative disc disease: This is a condition that occurs when the discs between the vertebrae of the spine begin to break down over time. This can cause the discs to lose their cushioning ability, leading to pain and discomfort.
- Osteoarthritis: Osteoarthritis is a type of arthritis that affects the joints in the body. When it affects the lower back, it can cause pain and stiffness, especially in the morning or after periods of inactivity.
- Spinal stenosis: Spinal stenosis occurs when the space around the spinal cord narrows, putting pressure on the nerves that pass through the spinal canal. This can cause pain, numbness, weakness in the legs, and difficulty walking.
- Poor mechanics: Poor mechanics, such as bending over at the waist instead of the knees, can also contribute to lumbar pain. This places additional stress on the lower back muscles and can lead to injury.
- Overcompensation: Overcompensation can occur when one part of the body is injured or weak, causing other muscles to work harder to compensate. This can put additional stress on the lower back and lead to pain and discomfort.
Low back pain can affect people of all ages and backgrounds, but certain groups may be more susceptible to developing this condition. Athletes, pregnant women, and individuals in certain occupations may be at increased risk for developing low back pain due to the physical demands of their activities. Taking steps to prevent and manage low back pain, such as maintaining a healthy weight, practicing good posture, and using proper lifting techniques, can help reduce the risk of developing this condition.
Athletes who engage in sports that involve repetitive or forceful movements, such as weightlifting, football, gymnastics, and golf, are at a higher risk of developing low back pain. These sports require using the lower back muscles, which can become strained or injured over time. In addition, athletes who participate in high-impact sports, such as running or jumping, may experience repetitive stress on the lower back, leading to pain and discomfort.
During pregnancy, many women experience lower back pain. As the baby grows, the increased stress on your core muscles can cause pain in your lower back. Building core strength and practicing good posture are essential to mitigate this effect.
Individuals who work in occupations that involve heavy lifting, bending, or prolonged periods of sitting or standing, such as construction workers, nurses, and truck drivers, may also be at increased risk for developing low back pain. These occupations require using the lower back muscles, which can become fatigued or strained with repeated use. Poor posture and improper lifting techniques can also contribute to the development of low back pain in these individuals.
Obesity is another factor contributing to low back pain, as it places additional stress on the lower back muscles and joints. People who are overweight or obese are more likely to experience low back pain due to the added pressure on their spine.
How can physical therapy help with lower back pain?
Physical therapy can be an effective way to treat lower back pain. A physical therapist can help you improve your posture, strengthen the muscles in your lower back and improve your flexibility.
One way that physical therapy can help relieve lumbar pain is through exercise. A physical therapist can design an exercise program tailored to patients’ needs. This may include exercises to improve the lower back muscles’ flexibility, strength, and endurance. By strengthening and stretching these muscles, patients can improve their posture, reduce strain on the spine, and alleviate pain.
Manual therapy is another technique that physical therapists use to relieve lumbar pain. This may include techniques such as massage, joint mobilization, and manipulation. These techniques help to improve joint mobility, reduce muscle tension, and decrease pain and stiffness in the lower back.
Education is also an important component of physical therapy for lumbar pain. A physical therapist can teach patients about proper body mechanics, ergonomics, and lifting techniques to help prevent future pain episodes. Patients may also learn strategies for managing their pain, such as relaxation techniques and stress management.
In addition to these techniques, physical therapy may also involve using modalities such as heat or cold therapy, electrical stimulation, and ultrasound. These modalities can help to reduce pain and inflammation in the lower back. They may also teach you relaxation techniques and other coping strategies to help you manage your pain.
Whether your lower back pain is a nuisance or debilitating, you deserve to exercise and move pain-free. Working with a physical therapist can be a significant first step in ensuring a lifetime of healthy movement. Our team does this daily for our clients at EW Motion Therapy, and we consider it a privilege. If you are curious about what else physical therapy can do for you, click the button below to download our answers to 20 frequently-asked physical therapy questions.
