A staggering 577 million people around the world suffered from lower back pain in 2017according to a study in 2020 referenced from the International Association for the Study of Pain discovered. In reality the low back pain is the leading cause of disability than any other disorder according to the US Centers for Disease Control and Prevention.
In the US It is estimated that 80percent of Americans have at least one instance of low back discomfort in their lives as well as an additional 50 percent chance of experiencing recurrence within one year.
If you suffer from low back pain, it’s natural to feel helpless. A sudden flare may leave you feeling numb for weeks or even days, thinking about whether you’ll ever feel more comfortable.
Being a victim of multiple herniated discs within my back I know the feeling. As someone who overcome my own lower back pain and lives an active and pain-free life I’ve set myself the goal to help others gain the necessary information and resources to heal and live without pain also. This is what I’m doing with this series of four parts.
In the professional world of sports as an instructor of mobility is a part of my responsibility to design strategies for prevention and treatment in the case of back pain. Therefore, the advice I offer in this series of articles isn’t just inspired by medical research and my personal back journey of pain as well as my personal experiences in helping hundreds of professional athletes to overcome and avoid lower back pain in the last two decades.
In this article, I will help you gain an understanding of your personal experience dealing with back pain, the reasons why proactive methods can be more efficient than passive methods and the best way to begin to find relief today and creating a plan to avoid further pain. In the next article we will discuss exercises that provide lasting relief and regaining strength. The third article will focus on relaxing sciatica. In the final installment I assist you in creating your personal back pain prevention program.
If you’re eager to be free of pain and remain out I invite you to join me in this series.
Believing that you are suffering as you experience
It is a individual issue that has a myriad of reasons and manifestations that affect your recovery and preventive strategies.
The positive side is that the majority of instances of back discomfort aren’t caused by serious illnesses, such as cancer or fractures, and 90% heal without surgery, as per the American Association of Neurological Surgeons. Below, I’ve listed an overview of the most frequent reasons. Take note of which are related to your life and contribute to your discomfort.
Poor breathing mechanics and poor posture
Since your rib cage is linked with your spine and the primary breathing muscle, the diaphragm is attached to your back spine the way you breathe affects spine posture, posture overall and, as a result, back pain.
Your lower back was designed for stability and is more it is mobile, which is why our hips can be restricted and do not rotate If you attempt to compensate using your lower back when you twist it could result in disc injuries and muscles.
The term “broken back” with vertebral fractures is not common, but it could happen as a result of serious trauma from a serious fall or an automobile accident. Most often, these accidents cause herniations or muscle injuries, but not fractures.
Back pain isn’t something that is typical of the process of aging. But, after 30 years of age when the muscle mass and bone density decrease as do spinal disc health, and lower back issues may arise particularly if you don’t exercise regularly.
A lifestyle that is sedentary
As previously mentioned the importance of regular exercise to maintaining the fitness of our muscles as well as bones. Our bodies are built to move, so sitting down results in stiff, weak muscles, and joint lubrication is reduced and the dehydration in spinal discs -and all of this can cause lower back discomfort.
Pregnancy or excess weight
A heavier abdominal region increases the likelihood of having lower back pain , as it puts extra stress on the spine that can result in muscle strain pinched nerves, herniated discs, and pinched nerves. discs.
If you’re constantly stressed your body’s stress response can cause back pain through the creation of muscles that are tight and an increased the sensitivity to discomfort.
Lower back pain is generally classified by duration as chronic, acute or subacute
* Acutes last for under four weeks.
* Chronic lasts longer than 12 weeks in duration, even if it’s not continuous.
* Subacute ranges between four and 12 weeks.
Knowing the possible causes of your pain as well as its classification can help you have more productive discussions with your doctor and other health specialists.
Looking for secure and effective relief
Research is increasingly proving that exercise is essential for healing and prevention. A meta-analysis in 2016 published in JAMA covering treatment strategies for over 30000 patients, revealed that the active use of exercise was associated with higher back pain relief and risk reduction than commonly prescribed techniques, such as medication such as support belts, orthotics, and rest. Combining education and exercises reduced back pain recurrence by 10% over exercise on its own.
If you experience back pain begins or you’ve suffered from persistent pain that has gotten worse it may hurt to think about doing exercise. Don’t worry. In the next articles of this series, I’ll be sharing exercises that are safe to reduce your particular lower back discomfort. In the meantime, here are two easy, scientifically proven methods you can begin applying to find relief since neither is prohibited for any type of condition.
Meditation on mindfulness
Meditation with mindfulness is effective in helping to reduce lower back discomfort, and particularly an ongoing condition, as numerous studies have demonstrated. A recent meta-analysis that was published by the Journal of Pain Medicine determined that meditation can be a reliable and safe method of managing back discomfort by reducing pain intensity and improving the quality of life, more so than other treatments.
Exercises to breathe
Doing the right diaphragmatic breath is the basis of all of my back discomfort treatment and prevention programs for professional sports. It’s because deep breathing does assists in repositioning the pelvis and rib cage to relieve pressure from the spine but also reduces the stress response through engaging the parasympathetic “rest-and-restore” part that your body’s nervous system, which helps to speed healing. For reducing anxiety, you can try this easy breathing routine of 5-7-3 breaths to start.
Other pain relief options include massage treatments, acupuncture and chiropractic care. Consult your physician prior to using these therapies to make sure they’re not incompatible with your particular condition.
If you visit your doctor, make certain to discuss your personal experiences and thoughts about the possible causes of the pain you are experiencing as and your goals for living when you are free of discomfort. Pay attention, make notes and ask questions to become you are an active participant in your medical plan. If, for instance, your doctor recommends an imaging scan, such as the MRI or CT scan Do not be afraid to inquire about what they’re seeking. After your doctor has provided an answer, inquire as to what your symptoms indicate that diagnosis, and what the outlook is. If your physician suggests extreme measures such as surgical or bed rest or surgery, ask them to describe why they believe that it’s the most effective approach. You can also get another opinion.
If your doctor prescribes opioid painkillers Ask whether there are alternatives that are not narcotic and, if prescribed, ask that all refills need to be approved by your doctor. As of the year 2017 the American College of Physicians set new guidelines that urge doctors to opt for treatments that focus on movement and explore all treatments options prior to prescribing opioid medication to treat non-radicular low back pain.
Finding a proactive route towards recovery and prevention
While you work towards healing Be aware that words and thoughts hold power. In many cases when someone is suffering from an intense episode of low back pain, they will describe that it is they feel their back “going to the side” over them. This passive, negative phrasing signals an absence of understanding and guilt that could hinder the healing process. This is why it’s crucial to be equipped with the correct information and resources in order to be active and positive.
Our bodies are incredible tools we’ve been given to get us through our daily lives. It is our responsibility to take care of our bodies, and the best way to achieve this is through educating ourselves, using the tools of health professionals and doing something. Through this article, you’ve already begun on an active direction. Keep an eye out for the next article to help you determine the most effective exercises to create lasting relief.
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