What really causes Low Back Pain and how can we fix it?
Low back pain is one of the most commonly complained about injuries in Australia, it is often debilitating and prevents us from doing the activities we love (gym, walking, gardening, swimming and sometimes even lifting the kids up).
There are many structures that contribute to back pain including; muscles, discs, bones, ligaments, nerves and muscles. Pain might be local to one specific structure or even travel down the leg or up your back. Symptoms usually vary significantly between individuals. Posture, sleeping and sitting for long periods of time can aggravate these structures that contribute to low back pain.
In most cases, our low back is rarely the main culprit to our pain. The upper back, hips and our core play a major role in those who experience low back pain. If these three regions of the body aren’t moving well or strong enough, our low back usually takes more load then it can handle – which is when we start to experience pain. Compensation plays a huge role in pain and this is usually at fault of our thoracic spine, core or weak muscles (glutes).
Ceasing exercise/movement is the worst thing you can do when experiencing pain. Rest when needed, but make sure you get straight back into walking, gym or sport when you can to maintain strength.
By taking part in some moderate exercise with some strength training incorporated, we can usually avoid these aggravating factors that hurt our back. Increasing our core strength, hip mobility and thoracic range of motion can all contribute to increasing our overall strength and prevent our chances of sustaining a chronic low back injury. Taking up classes at the gym, pilates, walking or a simple strength program are great ways to start incorporating exercise into your day to day life.
If you do experience back pain and think you need some assistance, consult your local health care practitioner or even a trainer at the gym.
By Olivia White
