Understanding Lower Back Pain
The lower back, or lumbar spine, consists of five vertebrae and a complex network of muscles, ligaments, and discs. These structures work together to support the body and allow movement. When any of these components become stressed or injured, pain can arise. Common causes can include heavy lifting, incorrect gym technique, muscle weakness, prolonged sitting or standing, twisting, bending, poor sleeping posture or pregnancy.
There are many more injuries that may come under the banner of lower back pain, including, but not limited to the following:
• Muscle strain from poor posture, overexertion, or sudden movements
• Facet joint dysfunction due to injury or excessive force
• Lumbar herniated discs where inner disc material irritates spinal nerves
• Sacroiliac joint dysfunction leads to pain from misalignment or improper movement
• Arthritis like osteoarthritis, causes inflammation and stiffness in spinal joints
• Spinal stenosis narrows the spinal canal, compressing nerves
• Degenerative disc or joint disease (spondylosis) may lead to age-related wear and tear, causing pain and reduced flexibility
• Compression fractures, often due to osteoporosis, may occur from trauma or even simple movements, causing intense pain.
Osteopathy can help address these conditions by improving mobility, reducing pain, and restoring balance to the musculoskeletal system.
How Osteopathy Works:
Osteopathy is a hands-on approach that treats the whole body rather than just focusing on the painful area. It aims to restore balance to the musculoskeletal system, which can help relieve pain and improve mobility.
Osteopaths use several techniques to achieve this:
• Soft Tissue Techniques: This includes massage, stretching, and myofascial release to reduce tension in muscles and fascia, improving blood flow and relaxation.
• Joint Mobilization and Manipulation: Controlled movements can improve the range of motion in the spine and pelvis, easing stiffness and discomfort caused by conditions like herniated discs or arthritis.
• Postural Education: Osteopaths assess your posture and provide guidance on maintaining proper alignment during daily activities. This helps prevent further strain on the lower back.
• Exercise and Stretching Programs: Tailored exercises strengthen the muscles supporting the spine and improve flexibility, reducing the risk of future injury.
Additional tips to help ease your lower back pain, try the following:
• Stay active: Gentle movement helps healing; avoid prolonged bed rest.
• Low-impact exercises: Walks and swimming promote mobility.
• Hydrate: Drink plenty of water to improve fluid exchange.
• Frequent movement: Changing positions every 20 minutes can help avoid stiffness.
• Improve sleep posture: Ensure you have a supportive pillow and mattress. Sleep with a pillow under your knees or between your legs.
• Ergonomics: Ensure proper setup at work and home.
• Correct lifting: Bend knees, not your back.
• Use heat: Apply heat for pain relief and muscle relaxation.
References:
Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5, F1000 Faculty Rev-1530. https://doi.org/10.12688/f1000research.8105.2
Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5, F1000 Faculty Rev-1530. https://doi.org/10.12688/f1000research.8105.2
Kirsten Clamp
Osteopath
