In modern society, many people spend long hours sitting in front of a computer, leading to common issues like back pain. Some even invest in ergonomically designed chairs to correct their posture. However, did you know that according to recent scientific research, poor posture is not the primary cause of lower back pain? To get the most accurate understanding, let OneEssential’s physical therapists guide you through the correct concepts.
Symptoms of Lower Back Pain
Common symptoms of lower back pain include persistent discomfort in the lower back, discomfort when moving, and stiffness. Some individuals may also experience tingling or numbness in their legs. Although these symptoms may seem mild, if left untreated, they can significantly affect daily life.
Acute, Subacute, and Chronic Lower Back Pain
Lower back pain is typically categorized based on the duration of pain: Acute Lower Back Pain typically lasts less than six weeks. It’s usually caused by a sudden strain or improper movement. The pain is most intense in the first two weeks, and physical therapy can help alleviate the discomfort.Subacute Lower Back Pain lasts between six weeks and three months. During this stage, rehabilitation exercises may be needed to facilitate recovery and return to normal activities.Chronic Lower Back Pain refers to pain lasting more than three months. This type of pain is often related to joint or nerve issues and can also be associated with poor lifestyle habits and incorrect understanding of back pain.
Common Causes of Lower Back Pain
Lower back pain can have various causes, but structural problems like disc issues and muscle strain are very common in those with chronic pain.
Disc-Related Pain
The intervertebral discs, which are the soft tissues between the vertebrae, can cause pain if they are under excessive pressure or wear down with age. If the disc slips or ruptures and compresses nearby nerves, the pain can become more intense and may even cause leg numbness or weakness.
Muscle Strain
Muscle strain is often seen when individuals maintain a static posture for long periods or overuse certain lower back muscles. This can lead to tightness or tears in the muscles, causing discomfort. Lifting heavy objects or bending excessively can increase the risk of muscle strain. Muscle strain often cannot be fully treated by rest alone and requires adjustments to exercise and lifestyle habits to improve muscle endurance.
The Link Between Prolonged Sitting, Maintaining One Position, and Back Pain
Prolonged sitting and maintaining the same posture for long periods are major causes of lower back pain. This is because muscles and joints bear excessive pressure for extended periods. When you remain in a static posture, the spine and surrounding muscles endure unbalanced tension, leading to muscle fatigue and tension. This also reduces blood circulation, depriving muscles of oxygen and nutrients, thus increasing the risk of injury and pain. Furthermore, prolonged sitting can prevent the core muscles from effectively supporting the spine, causing more pressure on the lower back, which may trigger or worsen back pain. Overall, regularly changing your posture is more important than maintaining the “perfect” posture.
OneEssential’s Tips for Relieving Lower Back Pain at the Office
The Connection Between Menstrual Cycles and Lower Back Pain
The Connection Between Menstrual Cycles and Lower Back Pain Many women experience lower back pain during their menstrual cycle, a common premenstrual or period symptom. This pain is often related to pelvic muscle spasms, particularly when the uterus contracts. The nerves in the lower back may become irritated, leading to discomfort. Usually, this pain resolves after the period ends, but for some women, menstrual back pain can be severe and impact daily activities. We recommend seeing a gynecological physical therapist to learn how to relax the core and pelvic floor muscles and using pain relief tools and manual therapy to ease discomfort.
Lower Back Pain Caused by Running and Exercise
For runners and athletes, lower back pain can be a long-term issue. Incorrect posture during exercise or inadequate support from shoes can increase the burden on the lower back, leading to muscle fatigue or injury. Additionally, overtraining and insufficient warm-ups can also trigger lower back pain. For example, when running, the lumbar spine absorbs shock from the ground, and if the core muscles are not strong enough to support the body, the impact will be concentrated in the lower back.
To prevent exercise-related lower back pain, maintaining correct posture, choosing appropriate shoes, and engaging in proper warm-ups and stretching are essential. Strengthening the core muscles will also help reduce the pressure on the lower back during exercise.
When to Seek Treatment for Lower Back Pain?
While most lower back pain issues can improve with self-management or light treatment, there are situations where immediate medical help is necessary. If you experience any of the following serious symptoms, you should seek medical attention promptly:
- Numbness or Tingling: If lower back pain is accompanied by numbness or tingling in the legs, or if you experience a loss of sensation, it may indicate nerve compression, especially from a herniated disc or sciatica.
- Weakness: If you feel weakness in the lower limbs or difficulty walking, this could be a sign of nerve damage and requires immediate examination.
- Difficulty with Urination or Bowel Movements: Lower back pain associated with urinary or bowel dysfunction may indicate more serious issues, such as Cauda Equina Syndrome, which is an emergency condition requiring immediate surgical intervention.
- Persistent Pain: If the pain does not subside or worsens at night, it may indicate a deeper issue, such as infection or a tumor.
These symptoms may point to serious nerve or internal organ issues, and delaying treatment could lead to long-term or permanent damage. Therefore, it’s important to see a healthcare provider or have a physical therapist conduct a detailed examination and provide advice and treatment.