Are you prone to lower back pain ? Why does my lower back often hurt? Akhil Chhatre, a physician in the Department of Rehabilitation Medicine at Johns Hopkins Medicine in the United States, pointed out that there are only 5 vertebrae in the lower back, but they connect the pelvis and spine, bear the pressure from the upper body, and have a large amount of activity. As a result, this area is prone to wear and injury.
Common causes of low back pain include:
- Spondyloarthritis: caused by the gradual degeneration of the spinal joints. When the cartilage in the joints wears and decomposes, it may cause inflammation of the surrounding tissue. These two factors will cause joint friction, which in turn will cause lower back pain. pain.
- Back injuries: Falls and car accidents may cause lower back pain. However, in addition to accidents, improper movements in daily life may also cause chronic back injuries, such as carrying heavy objects up and down stairs, bending down to pick up things from the ground. Socks, or holding a child, etc.
- Herniated Disc: The lower back is the most likely site for disc herniation. Even if it does not necessarily cause pain, it will still compress or stimulate nearby nerves, slowly causing pain in the lower back or other parts.
Low back pain treatment
The American Association of Neurological Surgeons (AANS) points out that the treatment of low back pain can be roughly divided into conservative treatment and surgical treatment.
Conservative treatment (non-surgical treatment)
The purpose of treatment is to reduce back inflammation and reduce nerve root irritation. Doctors usually recommend trying 4 to 6 weeks of conservative treatment before surgery, including physical therapy, back exercises, Weight loss, steroid injections, NSAIDs, rehabilitation and rest.
Surgical treatment
When the following symptoms occur with low back pain, further surgical treatment may be required:
- Pain in the back and legs affects the quality of life or daily activities
- Neurological symptoms or neurological deficits gradually occur, such as numbness and weakness in the legs
- Colon and bladder dysfunction
- Difficulty standing or walking
- Drugs and physical therapy are not effective
Prevention of low back pain in the office
People often encounter low back pain in daily life, which in turn affects work and causes inconvenience in life. . The structure of the lower back is complex, with a supporting structure formed by the spine, intervertebral discs and the pelvis; there are several muscle groups attached to the side to allow the body and limbs to coordinate movement and maintain stability; there is also a spinal cord and spinal nerves in the spine that connect nerve messages. When the above-mentioned skeletal muscles or nervous system are affected by physical, chemical or biological reasons, low back pain may occur. In addition, certain abdominal organs or psychological and emotional problems may also metastasize and cause lower back pain.
If we classify low back pain, it can be roughly divided into "mechanical low back pain" and "non-mechanical low back pain". Among them, mechanical low back pain is the more common, such as muscle strain caused by trauma or fatigue. Intervertebral disc herniation caused by injury, trauma or degeneration, narrow compression caused by degeneration of facet joints and intervertebral discs, fractures caused by osteoporosis, etc. Non-mechanical low back pain is often transferred from rheumatic osteoarthropathy, spinal infection, tumor invasion or abdominal organ pain.
According to research statistics, more than 80% of people have suffered from low back pain in their lives. Fortunately, most low back pain is benign, and more than 90% of it will improve with professional treatment.
Among the causes of low back pain, mechanical low back pain is the most common and is often caused by bad habits and excessive fatigue. Here are some ways to prevent low back pain to share with you. In principle, avoid Wrong posture, maintaining correct movements, strengthening muscle strength and taking proper rest, etc., hope to reduce the trouble caused by low back pain to all friends.
On the next page, a teacher personally demonstrates how to stretch to prevent low back pain.
The correct posture to prevent low back pain.
- The height of the chair can be adjusted in the office to avoid bending over to look at the computer and documents. It is recommended that the chair has moderate lumbar support. , it is better to keep the waist posture upright. You can put a small chair under your feet to slightly bend the hip joints to reduce the pressure on the waist.
- Don’t sit for long periods of time. Remind yourself to stand up, move your muscles, and drink plenty of water.
- To pick up items on the ground, it is recommended to keep your waist straight after squatting before picking up the items, and avoid carrying heavy items to reduce the chance of waist injury.
- The bed you sleep on should not be too soft to prevent the buttocks from sinking during sleep and causing the spine to bend. It is recommended to keep the spine in a natural straight posture. When sleeping, you can place a pillow under your knees to slightly bend your hips and knees to reduce pressure on your waist.
- Correct exercise and muscle strength training, through appropriate exercises such as swimming, brisk walking, jogging, etc. to exercise muscles. You can also train core muscles under the guidance of professional coaches to reduce the pressure on the spine and intervertebral discs and make them strong. The core muscle groups provide better stability to the spine, making the muscles less likely to fatigue and reducing injury and degeneration.
Lower back stretch demonstration action
Cat-cow pose
Baby pose
Lower back twist
Knee-hugging lower back stretch
Article author Dr. Liu Zhengjun:
Currently working as a full-time attending physician at Rieter Clinic; Experienced as chief physician of the Orthopedics Department of Taipei Wing General Hospital and a research physician in spinal surgery , surgeon at Taipei Wing General Taoyuan Branch, and attending physician at the Department of Orthopedics at Wei-Kung Hospital
. Specialties: fractures, sports injuries, tendinitis, degenerative arthritis, spinal diseases, sports health, orthopedic rehabilitation, and osteoporosis.
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