5 Common causes of lower back pain
Our species is designed for movement. However, there are times when our daily movement can be counterproductive and cause lower back pain when we least expect it.
Being aware of our environment and the way we move about in that environment as we go about our day can dramatically reduce the risk of developing lower back pain in the first place. It’s about ensuring we minimise the risk by being aware of the potential triggers.
So, what are 5 common movement related causes of lower back pain and what can we do to minimise their occurrence?
The 5 common movement related causes of lower back pain
The following list is the most common reasons our clients give us when they come in for a consultation and start their care plan with us.
1. Poor Posture
Many of our clients tell us they sit for long periods of time, either at work, at a desk or at home in their favourite chair.
Here’s the thing, and this is no surprise, we are not designed to sit for long periods. The human anatomy is designed to be upright and in
motion. Sitting in one place for long periods of time is contrary to what we are designed to do. And, if we are confined to a desk and chair
or sofa, we must regularly break those periods of stagnation with movement in the form of micro exercises or by getting up and walking
about.
As important as taking regular breaks by moving, the way we sit during those long periods of stagnation is equally important. This is
referred to as your posture.
We recommend sitting no more than 20 to 30 minutes at any one time before getting up and moving. Now, we know this is hard, especially when
at work, but it is necessary to combine correct sitting posture and regular movement as part of a routine.
2. Repetitive Movements
One of the most common causes of lower back pain is repetitive strain injury (RSI). Repetitive strain injury is caused by repetitive motions that put a strain on the muscles and joints of the lower back.
This can be caused by activities such as lifting heavy objects, sitting for long periods of time, or even typing on a computer for extended periods of time.
The good news is that there are a few simple exercises you can do to help prevent repetitive strain injury and lower back pain. Here are a few of the most effective exercises:
1. Core Strengthening Exercises: Strengthening your core muscles is essential for preventing lower back pain. Core strengthening exercises such as planks, bridges, and crunches can help strengthen the muscles in your lower back and abdomen, which can help reduce the strain on your lower back.
2. Stretching: Stretching is another great way to reduce the strain on your lower back. Stretching can help improve flexibility and range of motion, which can help reduce the risk of injury.
3. Posture: Poor posture can put extra strain on your lower back, so it’s important to maintain good posture while sitting, standing, and lifting. Make sure to keep your back straight and your shoulders back when sitting or standing.
4. Ergonomics: Ergonomics is the study of how to design workstations and tools to reduce the risk of injury. Make sure to adjust your workstation to fit your body and use ergonomic tools such as a standing desk or an ergonomic chair.
By following these simple tips, you can help reduce the risk of repetitive strain injury and lower back pain. Remember to take regular breaks from repetitive activities and to stretch and strengthen your core muscles. With a few simple changes, you can help keep your lower back healthy and pain-free.
3. Weak Core Muscles
Core muscles are the muscles that make up your abdominal and back muscles, and they play an important role in supporting your spine and helping you maintain good posture. When these muscles are weak, it can lead to lower back pain and other issues.
Fortunately, there are exercises you can do to strengthen your core muscles and reduce your lower back pain. Here are some of the best exercises for building core strength:
1. Plank: The plank is a great exercise for strengthening your core muscles. To do a plank, start by getting into a push-up position. Then, lower your elbows to the ground and hold the position for 30 seconds. Make sure to keep your back straight and your core engaged throughout the exercise.
2. Bridge: The bridge is another great exercise for strengthening your core muscles. To do a bridge, start by lying on your back with your knees bent and your feet flat on the ground. Then, lift your hips off the ground and hold the position for 30 seconds. Make sure to keep your core engaged throughout the exercise.
3. Bird Dog: The bird dog is a great exercise for strengthening your core muscles and improving your balance. To do a bird dog, start by getting on all fours. Then, lift one arm and the opposite leg off the ground and hold the position for 30 seconds. Make sure to keep your core engaged throughout the exercise.
4. Superman: The superman is a great exercise for strengthening your core muscles and improving your posture. To do a superman, start by lying on your stomach with your arms and legs extended. Then, lift your arms and legs off the ground and hold the position for 30 seconds.
Make sure to keep your core engaged throughout the exercise. By doing these exercises regularly, you can strengthen your core muscles and reduce your lower back pain.
Remember to always consult with your practitioner before starting any new exercise routine.
4. Poor Lifting Technique
Poor lifting technique is one of the most common causes of lower back pain, and it can be easily avoided with proper form and technique.
When lifting, it is important to keep your back straight and your core engaged. This will help to keep your spine in a neutral position and reduce the risk of injury. It is also important to keep the weight close to your body and to use your legs to lift the weight, rather than your back.
You should also avoid twisting or jerking motions. Twisting or jerking motions can put a lot of strain on your lower back and can lead to injury. It is also important to avoid lifting weights that are too heavy for you.
Lifting weights that are too heavy can cause your muscles to strain and can lead to lower back pain.
Don’t forget to warm up before lifting. Warming up helps to increase blood flow to your muscles and can help to reduce the risk of injury.
Poor lifting technique can lead to lower back pain, but it can be easily avoided by following the advice above.
5. Lack of Exercise
One of the most overlooked causes of back pain is lack of exercise. While it may seem counterintuitive, not getting enough exercise can lead to lower back pain.
When you don’t exercise, your muscles become weak and stiff. This can lead to poor posture, which can put extra strain on your back. Poor posture can cause your spine to become misaligned, leading to pain and discomfort.
Additionally, weak muscles can’t support your spine properly, leading to further strain and pain. Lack of exercise can also lead to a decrease in flexibility. When your muscles are tight and inflexible, it can be difficult to move your body in certain ways. This can lead to further strain on your back, as your body is not able to move in the way it should.
Finally, lack of exercise can lead to weight gain. When you are carrying extra weight, it puts extra strain on your back. This can lead to pain and discomfort, as your back is not able to support the extra weight.
The good news is that lower back pain caused by lack of exercise is preventable. Regular exercise can help strengthen your muscles, improve your posture, and increase your flexibility. Additionally, exercise can help you maintain a healthy weight, which can help reduce the strain on your back.
Lower back pain can be a debilitating condition, but it doesn’t have to be. By understanding the common movement-related causes of lower back pain, you can take steps to prevent it and keep your back in a healthy condition.
Do you have lower back pain?
Book into Ormiston Family Chiropractic today! We service the Ormiston, Botany, Howick, Pakuranga, East Tamaki and Manukau area.
