Low Back Pain- Jay The Therapist

Almost everyone has low back pain at some point in time. This condition is one of the top causes of missed work in the country. It gets better on its own but when it doesn't, a physical therapist may be able to help with several effective treatments.

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The symptoms might range from a dull ache to a shooting or stabbing sensation. This pain makes it hard to move or stand up straight. In some cases, the pain can make it difficult to work, sleep or do everyday activities. Individuals over the age of 30 tend to have more back pain. This is because the soft and rubbery tissue that cushions the bones in the spine wears away with age.

Individuals who are obese or carry extra weight are also more likely to have pain as excess weight puts pressure on the joints and disks. Activities and jobs that require heavy lifting and bending can increase the risk of back injury.

Although determining the various causes of back pain can be complicated, there are different actions one can take to help alleviate one's back pain. One of the effective ways to help prevent back pain is to keep your back muscles strong. Below are some steps to help protect your back and prevent back pain:

• Avoid heavy lifting. If you are someone who lifts heavy objects, bend your knees and keep your back straight. With this, your leg muscles will do most of the work.

• Eat healthily and get active. Being overweight can strain your back. Choosing healthy foods and getting regular physical activity can help you stay at a healthy weight.

• Sleep with a pillow under your knees. Research has shown that sleeping on your back puts pressure on your spine. Elevating your legs slightly tends to relieve this pressure on your back as you sleep.

• Straighten up always; Bad posture puts stress and strain on your back and this can change the architecture of your spine. Avoid slouching that's avoid the action of standing or sitting in a lazy or drooping way.

• Avoid smoking. Smoking is a serious health risk. Individuals who smoke are more likely to experience back pain than nonsmokers. This is because the nicotine in cigarettes restricts blood flow to the disks in the spine. This causes them to dry out, rapture, or crack. This also reduces the amount of oxygen in the blood, causing a reduction in nourishment to the tendons and muscles at the back.

There are also physical therapy interventions and approaches that help in the treatment of low back pain. The common form of physical therapy include;

• Passive physical therapy modalities: This involves the application of heat, ice packs, and electrical stimulation. A heating pad is applied to the individual's back to warm up the muscles and an ice pack is used afterward to soothe the muscles.

• Active physical therapy: This focuses on specific exercises and stretching. For most low back pain treatments, active physical exercise is the focus of the physical therapy program. Some of these exercises include:

-Knee to chest stretches; this helps to elongate the lower back to relieve tension and pain. To perform this stretch,

Lie on your back on the floor
Bend both knees while keeping both feet flat on the floor.
Use both hands to pull one knee towards your chest
Then hold your knee against your chest for at least 5 seconds while keeping your abdominals tight and pressing your spine to the floor.
Return to the starting position
Repeat this with the opposite leg.
Do this at least twice 3 times twice a day.

Pelvic tilt exercises and hip maneuvers also help in treating low back pain. Proper stretching of the muscles along with these exercises helps maintain a normal range of motion which provides relief to the back. Good morning exercises are also recommended. With this, the individual stands with legs straight and shoulders width apart with a broom-stick or weighted bar across their shoulders. He/she then slowly bend forward until the face is parallel to the floor and then raises back up.

It is usually advisable to consult a physical therapist who can diagnose this condition and rule out any serious contraindications. I will entreat you all to take these precautions, symptoms, and exercises seriously to be able to fight low back pain.

Thank you.