If your mother, grandmother, or aunt was dealing with low back pain — especially as they got older — you may feel powerless to prevent the common problem in yourself. But the good news is that many typical low back pain triggers come from lifestyle choices that we can change.
There is no doubt that low back pain is common. But in most cases, low back pain is temporary and there are only a few factors that make it uncontrollable.
Age and family history, of course, cannot be changed. And so-called 'mechanical injury' to muscles or tendons, or tissues around the bony vertebrae of the spine, can result from sports accidents, car accidents, falls or other unpredictable situations. But our lifestyle plays an important role in causing lower back pain or maintaining the health of our lower back.
Common Causes
What are some of the most common causes of low back pain that we can manage? These include:
Training: Whether you exercise too little or too much, both can lead to lower back pain. Sitting on the couch all day doesn't strengthen the back muscles well, but overuse injuries can also take their toll. Exercise is generally good for your back, but watch out for signs that you may be overdoing it.
Sitting: Many of us sit at a desk all day, but this puts more pressure on the intervertebral discs and vertebrae than standing or walking. Ideally, during your workday you alternate periods of sitting with periods of standing up, stretching and walking around.
Smoking: This one is simple - don't do it, or stop if you do. Nicotine is known to reduce healthy blood flow throughout the body, including to the vertebrae and intervertebral discs.
Core strength: This goes back to training, but also relates to the types of moves that strengthen the core muscles in the hips, back, abdomen and pelvis. All of these muscles help support the spine and prevent injury. Lunges, planks, squats, yoga and Pilates can greatly increase core strength.
Weight: Keeping extra pounds off is important for several health reasons, but also because the lower back carries a disproportionate amount of the load. Even 10 pounds of extra weight, especially when concentrated in the abdominal area, can pull your spine out of alignment and lead to lower back pain.
Stress levels: Sure, getting stressed can sometimes seem uncontrollable. But research has long linked psychological stress to physical effects such as back pain by creating massive muscle tension in the lower spine.
Tips for treatment
As noted earlier, most cases of low back pain resolve within a few days to weeks, and nothing more than simple measures at home is needed to find relief. These treatments include over-the-counter pain relievers such as ibuprofen; to rest; apply ice or heat; and stretch gently.
But if your low back pain doesn't improve within 6 to 12 weeks, see a doctor for a more detailed diagnostic process to determine the cause.
