Back pain is an extremely common human phenomenon, a price mankind has to pay for their upright posture. 

According to a study, almost 80% of persons in modern industrial society will experience back pain at some time during their life. 

Most low back pain is the result of an injury, such as muscle sprains or strains due to sudden movements or poor body mechanics while lifting heavy objects.

ACUTE BACK PAIN can last anywhere from a few days to a few weeks, 

while CHRONIC PAIN is pain that lasts longer than three months.

Low back pain is more likely to occur in individuals between the ages of 30 and 50. This partly due to the changes that occur in the body with aging. As you grow older, there’s a reduction in the fluid content between the vertebrae in the spine.

CAUSES OF LOWER BACK PAIN

Common causes of back pain
  • Muscle or ligament strain
  • Bulging or ruptured disc.
  • Sciatica
  • Spinal stenosis.
  • Abnormal spine curvatures.
  • Some other conditions:
    • Arthritis
    • Fibromyalgia
    • Spondylitis
    • Spondylosis
    • Kidney and bladder problems.
    • Pregnancy
    • Ovarian cysts
    • Uterine fibroids
    • Cancer

TREATMENT

  • MEDICAL TREATMENT:
    • Medications: muscle relaxants, nonsteroidal anti-inflammatory drugs(NSAIDs), narcotic drugs such as codeine for pain relief, steroids to reduce inflammation, corticosteroid injections.
    • PHYSICAL THERAPY: Back and spinal manipulation/mobilisation, massage/myofascia release, strengthening exercises, stretching.
  • SURGERY: for severe cases, surgery may be necessary.
    • Discectomy
    • Foraminotomy
    • Intradiscal electrothermal therapy(IDET)
    • Nucleoplasty
    • Radiofrequency lesioning or ablation
    • Spinal fusion
    • Laminectomy
  • HOME CARE: Self care methods are helpful for the first 72 hours after the pain begins. If the pain doesn’t improve after 72 hours of home treatment, you should call your doctor.
    • RICE protocol– Rest, Ice, Compression and Elevation- is recommended within the first 48 hours.

    • Pain medication– Take over counter medication, such as Ibuprofen(Advil, Motrin IB), or acetaminophen(Tylenol), to relive pain.
Positioning of spine while sleeping
  • Positioning– If lying on your back causes more discomfort. If so, try lying on your side with your knees bent and pillow between your legs. If you can lie comfortably on your back, place a pillow or rolled-up towel beneath your thighs to reduce the pressure on the lower back.
  • A WARM BATH or a MASSAGE can often relax stiff and knotted muscles in the back.

    • HOW CAN YOU PREVENT YOUR LOW BACK PAIN?

    Bridging exercise

    There are many ways to prevent low back pain, practicing prevention techniques may also help lessen the severity of your symptoms if you have a lower back injury.

    Cat and cow pose
    • PREVENTION INVOLVES:
      • Exercising
      • Losing weight
      • Lifting items properly by bending at the knees and lifting with the legs.
      • Maintaining proper posture.
      • Sleep on a firm surface.
      • Sit on supportive chairs that are at the correct height.
      • Avoid high-heeled shoes.
      • Quit smoking, if you smoke.
    Cobra Stretch 

    *NICOTINE CAUSES DEGENERATION OF SPINAL DISCS AND ALSO REDUCES BLOOD FLOW.*

    Child Pose