If you’re struggling with lower back discomfort or have struggled with it before there’s no reason to be alone.
A staggering 577 million people around the world suffered from the ailment of low back pain in 2017according to a study in 2020 that was cited from the International Association for the Study of Pain discovered. In reality that low back pain is the leading cause of disability than any other ailment, in the opinion of the US Centers for Disease Control and Prevention.
In the US there is a consensus that the majority of Americans suffer from 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 discomfort, it’s normal that you’re feeling powerless. A sudden flare may leave you feeling numb for several days, or even for weeks, in doubt about whether you’ll ever be better.
Being a victim of multiple herniated discs within my back I can relate to the feeling. As someone who recovered from my own lower back pain and is now living an active, pain-free lifestyle I’ve set myself the goal to provide people with the knowledge and resources required to heal and live in pain-free as well. This is the reason I’ve decided to share this series of four parts.
As a professional athlete and an instructor of mobility as a mobility coach, it’s my responsibility to design treatments and preventative protocols to treat back pain. So, my advice in this series of articles isn’t just an amalgamation of research in the field of medicine and my personal back pain experience as well as my experiences in helping professional athletes avoid and overcome lower back pain in the last two decades.
In this initial article, I’ll help you gain a greater understanding of your personal experience of back pain, the reasons why proactive methods work better than passive strategies and the best way to get relief right now and start making a way to prevent the possibility of. In the next article we discuss exercises that provide long-lasting relief and regaining strength. The final article is focused on easing sciatica. In the final article I will help you develop 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.
Feeling your pain through your experience
The back pain can be a personal problem that has many reasons and manifestations that affect your recovery as well as prevention strategies.
The positive side is that the majority of instances of back discomfort are not 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 cause your pain.
Poor breathing mechanics, posture and posture
Since your rib cage is connected with your spine and your main breathing muscle, called the diaphragm connects to your back spine breathing can affect your spine position, posture, and, in turn, back pain.
Hip tension
Your lower back has been designed in a way to make it more it is mobile, therefore, when your hips are stiff and not rotating when you try to compensate using your lower back in twisting movements this could lead to disc injuries and muscles.
Physical trauma
The term “broken back” with vertebral fractures is not common, but it could happen as a result of severe trauma caused by an injury from a fall or accident. In most cases, these events can cause muscle herniations and/or injuries, in contrast to fractures.
Age-related degeneration
Back pain isn’t an inevitable occurrence of ageing. But, after 30 years of age as the muscle mass and bone density decrease as do spinal disc health, and back problems can develop particularly if you don’t exercise regularly.
A lifestyle that is sedentary
As we’ve mentioned exercising regularly is essential for the fitness of our muscles as well as bones. Our bodies are built to move, so sitting down causes stiff, weak muscles as well as joint lubrication that is less effective and the dehydration and degeneration of spinal discs -and all of this can result in lower back discomfort.
Obesity or pregnancy
A heavier abdominal region increases the likelihood of having lower back pain , as it puts extra stress on the spine and resulting in muscle strain and pinched nerves as well as herniated discs.
Stress
If you’re constantly stressed the body’s stress response causes back pain through the creation of muscles that are tight and an increased sensitization to discomfort.
The low back pain is generally classified by duration as chronic, acute, or subacute
* Acutes last less than 4 weeks.
* Chronic lasts longer than 12 weeks in duration, even if it’s not continuous.
* Subacute ranges between 4 and 12 weeks.
Knowing the possible causes of your pain as well as the classification of your pain will allow for better discussions with your doctor and other health experts.
Finding an effective and safe relief
More and more research suggests 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 use of proactive exercise was associated with higher back pain relief and risk reduction than the usual non-active methods such as medications or support belts, orthotics and rest. Combining education and exercise decreased back the risk of back pain recurrence by 10% more than exercising alone.
If you’re back pain begins or you’ve suffered from an ongoing pain that’s gotten worse it could be painful to think about doing exercise. Don’t worry. In the next articles of this series, I’ll provide safe exercises that can help you ease your specific lower back discomfort. In the meantime, here are two attainable, scientifically-backed 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 alleviating lower back discomfort, and particularly an ongoing condition, as many studies have proven. A recent meta-analysis by the Journal of Pain Medicine determined that meditation can be a reliable and safe way to manage back discomfort by reducing pain intensity and improving the quality of life. It is more effective than non-meditation treatments.
Exercises to breathe
Doing the right diaphragmatic breath is the fundamental element of all my back pain prevention and treatment programs for professional sports. It’s because deep breathing does assists in repositioning the pelvis and ribs to alleviate pressure on the spine and reduces the stress response through engaging the parasympathetic “rest-and-restore” part that your body’s nervous system. This aids in recuperation. To ease stress, do this easy breathing routine of 5-7-3 breaths to start.
Other pain relief options include massage or acupuncture, as well as chiropractic care. Consult your physician prior to making any treatment to ensure they’re not incompatible with your specific condition.
If you visit your physician, make certain to discuss your personal experience as well as your thoughts on the possible causes of your pain , as along with your life goals once you have gotten rid of discomfort. Pay attention, make notes and ask questions to be you are an active participant in your medical plan. If, for instance, your doctor prescribes an imaging test, such as one such as an MRI or CT scan Don’t be afraid to inquire about what they’re seeking. After your doctor has provided the diagnosis, you should inquire about the reason for your diagnosis, and what the outlook is. If your doctor suggests drastic measures, such as surgical or bed rest and/or surgery, ask them to provide why they believe this is the best option and seek an additional opinion.
In the event that your doctor prescribes opioid painkillers inquire whether there are alternatives that aren’t narcotic and, if prescribed, ask that any refills need to be approved by your doctor. In 2017 the American College of Physicians set new guidelines for physicians, encouraging them to use movement-based therapies and explore all treatments prior to prescribing opioids to treat non-radicular low back pain.
Finding a proactive route towards recovery and prevention
While you work towards healing Remember that thoughts and words have power. Often people, when they experience an intense bout of low back pain, they will describe that it is they feel their back “going away” over them. This negative, passive language conveys the impression of a lack of understanding, and responsibility that could hinder the healing process. This is why it’s crucial to have the correct knowledge and resources to remain positive and active.
Our bodies are fantastic tools we’ve been given to help us navigate our lives. It is our responsibility to take care of our bodies, and the only way to achieve this is through educating ourselves, using the tools of healthcare professionals, and engaging in. After reading this article, it is clear that you have already started on an active direction. Keep an eye out for the next article in the series that will help you determine the most effective exercises to create lasting relief.
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