On Lower Back Pain
Lower back pain aint nuthin to F with - Wu Tang.
Might is a fine thing, and useful for many purposes; for one goes further with a handful of might than with a bagful of right. ― Max Stirner, The Ego and Its Own
Eight, nine, ten, Ah - clack. No, that’s not my three year old counting (he is in this phase where all he does is count) that is someone counting reps in their head while squatting four plates (that’s 405 pounds for the uninitiated). Ya buddy! A squat that heavy with a set of ten should be smooth and uneventful. Most of the time it is, but every now and then, someone will tweak something that at first might not feel like anything important. Then, one day you'll be performing a mundane tasks like shoveling snow and boom you're writhing in pain. Oh the agony!
Lower back pain in its myriad forms can be one of the worst things a person has to deal with during their day to day lives. It's a constant pain that impedes many daily actives like running, bending, and twisting. It’s an affliction that can strike at random times, cause extreme pain, and decommission someone for days to weeks at a time. Low back pain is strong enough to bring a strong man to his knees..
It turns out the affliction can be hereditary and a person that is a direct descendent of someone with lower back issues - say degenerative back disease, is 4 times more likely to experience low back pain vs someone else. Thanks mom… with that said there are things one can do to alleviate back pain or better yet prevent it from ever becoming a debilitating issue.
Causes
The leading factors that contribute to lower back pain include:
Poor posture: Sitting for long periods with a slouched or hunched posture can put strain on the lower back muscles and discs.
Muscle or ligament strain: Lifting heavy objects or twisting the wrong way can strain the muscles and ligaments in the lower back.
Arthritis: Osteoarthritis of the spine can cause inflammation and pain in the lower back.
Obesity: Excess weight puts more stress on the lower back and can contribute to pain.
Degenerative disc disease: As we age, the intervertebral discs in the spine lose hydration and flexibility, which can lead to pain and discomfort in the lower back.
Sciatica: The sciatic nerve runs through the lower back, and inflammation or impingement of the nerve can cause lower back pain that radiates down the leg.
Other conditions: Other possible causes include injuries, fractures, kidney stones, or conditions like endometriosis or fibromyalgia.
In many cases, lower back pain results from a combination of factors, such as poor posture combined with muscle strain or arthritis. The best way to prevent and manage lower back pain is to exercise regularly, maintain a healthy weight, use good posture, and practice safe lifting techniques. A consistent yoga practice can also be a powerful tool for someone dealing with such issues.
DDD
I am going to dive into Degenerative disc disease in further depth because it is something that runs in my family.
Degenerative disc disease refers to a condition in which the intervertebral discs in the spine deteriorate or break down with aging. The intervertebral discs are the shock-absorbing pads between the vertebrae in the spine. As we age, the discs start to lose hydration and flexibility, which can lead to pain, stiffness, and reduced mobility of the spine. Some common symptoms of degenerative disc disease include:
Back or neck pain: The deteriorating discs can put pressure on surrounding nerves and structures, resulting in pain. The pain may worsen with sitting, bending, lifting, or twisting.
Stiffness and reduced flexibility: The drying out and damage of the discs can reduce spinal flexibility and mobility. This can lead to stiffness and difficulty moving the spine.
Numbness or weakness: If the damaged discs put pressure on spinal nerves, it can result in numbness, tingling, or weakness in the arms or legs. In severe cases, it can affect bowel or bladder control.
Bone spurs: The body may respond to damaged discs by forming bone spurs around the vertebrae. These bony growths can pinch spinal nerves and cause pain or other problems.
Treatment options include physical therapy, medication, steroid injections, and in severe cases, surgery to remove damaged discs or fuse vertebrae. The goal of treatment is to reduce pain and maintain as much mobility and function as possible. Surgery should not be ones first choice, as mentioned above, many lifestyle changes can be very beneficial.
Here are some additional details about degenerative disc disease:
It is a common condition that affects up to 30% of adults aged 30-50 and up to 70-85% of those over age 65. As people age, the discs naturally lose hydration and flexibility, so degenerative disc disease is largely an inevitable result of aging. However, stress, injury, and obesity can accelerate the degeneration process.
The most commonly affected areas are the discs in the lower back (lumbar spine) and neck (cervical spine). The deterioration of discs in the lower back can lead to lower back pain and sciatica. Deterioration in the neck can lead to neck pain and radiating pain/ numbness in the arms.
Treatment is focused on managing symptoms and preventing worsening of the condition. Exercise and physical therapy can help improve flexibility and strengthen core muscles for support. Medications can reduce inflammation and pain. If these are not enough, steroid injections may provide some relief. Surgery is considered for severe cases where there is nerve or spinal cord compression, unbearable pain, or loss of function. The most common surgeries are discectomy to remove the damaged disc and spinal fusion to join two vertebrae together to stabilize the spine.
Prevention includes maintaining a healthy weight, exercise, good posture, and safe lifting techniques to minimize stress on the spine. While degeneration is unavoidable to some degree with aging, staying active and fit can help slow the process and reduce symptoms.
Exercises
Some exercises that can help with degenerative disc disease include:
Back stretches: Gentle stretching of the back muscles and spine can help improve flexibility and mobility. Some good stretches for degenerative disc disease include knee-to-chest stretches, cat-cow poses, and seated spinal twists.
Core strengthening: Strengthening the core muscles that support the spine is important. Some good core exercises include planks, bridges, and seated abdominal contractions. These help stabilize the spine and take pressure off the discs.
Swimming: Water-based exercises like swimming or water walking are excellent for degenerative disc disease. The water helps support the body and takes pressure off the spine while still allowing for an effective workout.
Yoga: Gentle yoga with a focus on stretching and strengthening the back and core muscles can be very beneficial for degenerative disc disease. However, it is important to avoid any deep twisting or bending poses that may put undue stress on the discs. A yoga instructor can help modify poses to suit your particular condition.
Walking: Low-impact aerobic exercise like walking can help keep the back muscles strong and the discs hydrated. It is a great general exercise for overall health as well as back health.
In general, any exercise for degenerative disc disease should be gentle, low-impact, and focused on flexibility and strength. It is best to start slowly and listen to your body. Stop if you experience pain and consult your doctor if you have any concerns.
Exercise is an important part of relieving lower back pain. Strengthening the muscles that support the spine can help reduce pain and improve posture. Stretching can also help reduce pain and improve flexibility. Physical therapy can help by providing exercises and stretches that are tailored to your specific needs. Massage therapy can also help reduce pain and improve mobility. Additionally, certain medications may be prescribed to reduce inflammation and pain. It is important to consult with a medical professional to determine the best course of treatment for your particular situation.
If one is mindful and a bit lucky they will be able to avoid lower back pain. One should ensure proper exercise is followed, correct lifting exercise are performed, and adequate mobility is addressed. Remember, lower back pain ain’t nuthin to F with.