Are you one of the many people suffering from lower back pain? Do you feel like a wilted flower when walking or standing for extended periods? Fear not, my friend! This article is here to delve into the common causes of this pesky problem and provide solutions on how to prevent it from recurring. So, grab your heating pad and let's get started!
What exactly is lower back pain?
Lower back pain is discomfort that occurs in the area below your ribcage and above your buttocks. It can range from a minor twinge to excruciating agony. It's like having an invisible gremlin constantly poking at your spinal cord.
Sitting too much may seem simple but...
We tend to blame our jobs for everything these days, and with good reason! Eight hours (or more) hunched over computer screens sounds pretty horrendous. But sitting isn't necessarily bad for us - it's prolonged sitting that can cause significant harm.
When we sit for long periods, we put pressure on our lumbar discs which act as shock absorbers between our vertebrae. Over time they start protesting with inflammation or bulging outwards causing irritation in surrounding nerves.
Time flies until it doesn't: Prolonged Sitting
Here are some alarming statistics related to sitting:
- American adults typically spend 6-8 hours per day sitting
- People who sit all day have double the risk of developing cardiovascular disease than those who stand.
So what should you do about it?
Firstly try switching up seated postures throughout workday i.e slouching less or even getting a “standing desk" Secondly take regular breaks whether preplanned every hour highlight alarms on phone maybe friendly email reminders encouraging movement .
Thirdly simply break up stretches overtime; Increasing walking,biking taking stairs if possible etc. These modifications will help to reduce those cringing back pains associated with prolonged sitting.
Working hard or hardly working?
Heavy lifting may not be part of your daily routine, but it's still another common cause of lower back pain. But how something gratifying like weights could inflict such agony?
When we perform heavy lifting activities such as incorrectly lifting a chair up flights of stairs, more often than not; It’s mainly our poor posture techniques that lead us into discomfort.
Repetitive loading potentially leads inflammation and wears on the discs- this ultimately puts pressure on the surrounding nerves in the spinal cord leading down to legs resulting in shooting sharpish pain originating at lower back area
Accordingly, while expecting employees handling bulky objects an efficient and healthy way would require squatting instead of bending over which is less taxing for the lumbar region ; Bending over increases likelihood disk-damage Therefore correcting movement patterns and avoiding awkward postures!
We are all guilty of succumbing to bad posture habits whether multitasking or slouching whilst seated Juxtaposing perfect stance requires constant mindfulness .
Here are some guidelines:
- Sitting: Keep both feet flat on ground alternatively keeping knees either level or slightly above hip-level
- Walking: Keep shoulders straightened also chest puffed out. 3 Standing : Weight located equally distributed among each foot i.e no favouritism towards left/right side!
Though modern lifestyles dont make it easy Following these simple steps might just alleviate issues attributed To remaining stagnant/ inactive long periods!
It’s important first identifying what causes recurrent chronic episodes . Maybe from herniated disks,narrow spinal canal abnormalities & sciatica amongst other potential issues.
A herniated disc occurs when the soft inner portion ruptures through its tough outer layer possibly causing nerve pressurizing within spinal column Sciatica refers to a pain starting in the lower back that radiates throughout one or both legs and with roots attributed to nerve dysfunction.
Central spinal stenosis refers in describing umbrella term of compression/pressure on nerves located within spinal cord.
Diagnostic tools such as x-rays, CT-scans, MRI's provide insight tracing an accurate diagnosis. In this situation best advice I offer is consulting specialists however unfortunately these remedies will involve treatments requiring surgery
Prevention Is Key
Nobody wants chronic instance of repetitive cycles causing agony , remember those earlier tips they contribute towards prevention relieving recurring episodes If symptoms persist consider seeking medical care early Of course practicing regular light exercises strengthen core-muscles supporting lumbar region Some therapies include:
Physiotherapy aids by improving muscle flexibility how about relaxing with soothing massages releasing tension from tight involved muscles?
Pain Medication :
In extreme cases medication may alleviate unbearable pains caused by inflammation for relief maybe prescribed.
Lower back pain doesn't discriminate - it can impact anyone at any age be you a gym enthusiast or prefer chilling many hours viewing Netflix; luckily moderation holds key while maintaining good posture.Being informed about chronic issues responsible situational prevention making lifestyle changes promoting wellness.We hope suggestions mentioned -Proper Sitting/Walking/Standing etiquettes might lead to physical wellbeing!