Today, lower back pain is one of the most common complaints among workers and is a common cause of doctor visits. This complaint increases with the current work culture, which causes us to face the laptop for a long time.
According to the US National Institute of Neurological Disorders and Stroke, low back pain is the most common cause of work-related disability. Four out of five workers in the United States are thought to have experienced or will experience low back pain in their lifetime.
Lower back pain that lasts a few days to a few weeks is said to be acute pain, while lower back pain that lasts more than three months is called chronic pain.
What causes lower back pain?
Most low back pain results from injuries, such as sprains, muscle strain from sudden movements, or poor posture when lifting heavy objects. However, pain in the lower back can also be caused by certain diseases, such as:
- Spinal cancer
- Ruptured or herniated disc
- Sciatica
- Arthritis
- Kidney infection
- Spinal infection
Lower back pain is more likely to occur between the ages of 30 and 50. This is partly due to the changes that occur in the body with age. As we get older, there is a reduction in the fluid between the vertebrae in the spine, which acts as a lubricant. This causes the discs in the spine to become more easily irritated.
Also, as we get older, we lose some muscles, which makes the back more susceptible to injury. This is why strengthening your back muscles and adopting good posture in your daily activities go a long way in preventing low back pain.
What to do when you feel low back pain?
Stop regular physical activity for a few days and apply ice to your lower back. Doctors generally recommend using ice for the first 48 to 72 hours, then switching to heat. This is done to relax tense muscles.
If necessary, you can take over-the-counter pain relievers, such as ibuprofen or acetaminophen. Ask the pharmacist about recommendations for pain relievers that are suitable for you.
If lying on your back causes discomfort, try lying on your side with your knees bent and a pillow between your legs. However, if you can lie down comfortably, place a pillow or rolled towel under your thighs to relieve pressure on your lower back.
A warm bath or massage can often loosen tight muscles in the back. If the pain doesn't improve after 72 hours of treatment at home, it's a good idea to try to see a doctor.
How to prevent lower back pain?
There are many ways to prevent low back pain. Practicing preventative techniques can also help reduce the severity of symptoms if you have a lower back injury.
Prevention that can be done is:
- Exercising the muscles in the abdomen and back
- Lose weight if overweight
- Lift things properly by bending your knees and lifting with your feet
- Maintain proper posture
You can also do the following tips:
- Sleep on a firm surface
- Sit in a supportive chair at the correct height
- Avoid high heels
- Do not smoke because nicotine can cause spinal disc degeneration and inhibit blood flow.
Talk to your doctor about your low back pain so they can diagnose the cause and help you devise the most suitable treatment plan. You can also ask the doctors at Fitie, you know, Ladies!
Don't forget to read other health articles only on Fitie!
Source:
Martel, J., & Morrison, W. (2019). What You Should Know About Low Back Pain. Healthline. [online]. https://www.healthline.com/health/low-back-pain-acute