Understanding Lower Back Pain: Why it Happens and What You Can Do About It

Lower back pain is one of the leading causes of disability in the world, with 80% of adults estimated to experience it at some point in their lifetime. 

It seems as if anything can put your lower back at risk; vacuuming the floors, picking up your child, sitting in front of a computer all day, or even sleeping wrong. 

If this is something you struggle with, not to worry, there are ways to get out of pain and return to the activities you love, without having to rely on medication or surgical interventions. 

Let’s dive into why lower back pain occurs and what can be done to fix it 

Why Lower Back Pain Occurs

The lower back, or lumbar spine, is made up of 5 vertebrae, discs, nerves, muscles, tendons, and ligaments. Each of these work to support the body and the demand that is placed on it by daily movement and gravity. When dysfunction within one of these structures is present, pain can arise. 

There are many causes of lower back pain, some of the most common are sprains and strains, Bulging or herniated discs, poor posture, and lack of movement. 

Strains or Sprains 

When there is overuse in the body, poor lifting mechanics, or awkward movements, the muscles can become strained, or the ligaments can become sprained. Often this is seen in athletes, people who weight train several times per week, and those whose jobs require repetitive movements. 

Disc Bulge or Herniation 

Between each of the vertebrae in the spine, there are discs. The discs provide space between the bones to ensure they do not rub together and are also shock absorbers as we move throughout our days. Usually due to an injury, or as we age, these discs can begin to narrow and sometimes, bulge or herniate. This puts pressure on the surrounding nerves and can cause pain, numbness, tingling, and sometimes weakness down one or both legs. 

Poor Posture or Lack of Movement

When we sit for long periods of time, specifically for work, an increase of pressure or stress on the lumbar spine can occur, which over time can cause pain and weakness in the muscles surrounding the lower back. When there is poor posture in the lower back and pelvis, we lose proper movement in the spine and eventually start to lack mobility and flexibility, making daily function hard. 

Prolonged Rest is Not the Answer 

Going back decades, the answer for back pain was always “RICE” rest, ice, compression, and elevation. When it comes to rest, it is sometimes helpful to have short periods during a flare-up, however long bouts of rest can be counterintuitive. 

During long bouts of rest, the muscles that support our spines begin to weaken, allowing for less support and increasing the stress on the surrounding tissues. Lack of movement can also cause stiffness in our joints. Movement allows the fluid in our body to lubricate the joints and maintain proper flexibility. The longer we spend time resting from injury, the more difficult it becomes to return to our normal activities. 

Instead, it is important to modify movements and perform activities that support our recovery. This can include walking for 30 minutes, gentle stretching, swimming, and core stabilization exercises. 

Consulting with your Chiropractor can help determine which activities will benefit your recovery the most for your specific condition. 

Spinal Decompression for Lower Back Pain 

When there is pressure in the discs, there can be an increase in inflammation, pain, and irritation in the nerves. Spinal decompression involves laying on a special table that gently relaxes and stretches the spine in a controlled manner. This promotes separation between each vertebra.

This modality reduces the pressure on the discs and encourages any bulged or herniated material to release off the nerve. Decompression also brings fluid and nutrients to the discs, helping them to hydrate and improve circulation.  

When to Seek Care 

If the pain has been ongoing for several days, has been recurring, or is keeping you from performing your daily tasks, it is time to get a professional evaluation. A full examination at Carpe Diem Chiropractic includes a thorough range of questions to make sure all information is gathered, a range of tests to understand what is triggering the pain and where it is coming from, and x-rays to help visualize the issue.