What is Good for Lower Back Pain? 9 Suggestions

by Abbas Jahangir · June 15, 2024

Low back pain is a common health problem in society and restricts daily activities. It is a type of pain that almost many people around the world experience once or several times in their lives. Pain in the waist area can have many causes. Determining the cause allows making the necessary treatment plan to relieve the pain. Low back pain also has economic effects in that it causes workforce losses, increases health expenditures, and increases the burden of disease.

What is Low Back Pain?

Low back pain is a feeling of pain or discomfort occurring in the vertebrae, discs, muscles, ligaments or nerves in the lumbar region. This area is located under the ribs, called the lumbar pit. Low back pain can occur for many different reasons, including muscle tension, disc problems, spinal disorders, nerve compression or trauma to the waist area. Low back pain can limit a person’s ability to move and negatively impact their quality of life.

Types of Low Back Pain

There are different types of lower back pain. The cause and characteristics of each type are different. Basically, we can classify low back pain under five main headings. These:

Acute Low Back Pain: This is the type of pain that starts suddenly and lasts less than six weeks. This type of pain can often occur due to reasons such as muscle tensions, injuries or disc problems.
Chronic Low Back Pain: It is the type of low back pain that lasts longer than six weeks. It occurs due to more complex reasons than the acute type. It may develop due to degenerative disc disease or rheumatic diseases. Its treatment is longer term.
Radicular Low Back Pain: This type of low back pain occurs as a result of compression or irritation of the nerve roots exiting the spinal cord.
Non-Radicular Low Back Pain: Non-radicular low back pain refers to pain caused by other structures such as muscles, connective tissues or joint problems, not nerve roots. This type of back pain usually develops due to reasons such as muscle spasms, muscle weakness or osteoarthritis.
Other diseases that cause Low Back Pain: Low back pain can sometimes be a symptom of other health problems. Urinary system diseases are examples of this type.

What are the Causes of Low Back Pain?

Low back pain can develop due to many reasons. Identifying the cause makes treatment easier. The main causes of lower back pain are:

Muscle and Ligament Injuries: Muscle strain or muscle tear is the most common cause of lower back pain. Excessive stretching or tearing of ligaments can lead to similar consequences.
Disc Problems: Discs are located in our spine, between the spinal bones. Slippage or herniation of these discs can cause lower back pain.
Spinal Stenosis: As a result of narrowing of the spinal canal, there may be pressure on the nerve roots and cause low back pain and leg pain.
Rheumatic Diseases: Rheumatic diseases such as ankylosing spondylitis, rheumatoid arthritis and lupus can cause low back pain.
Trauma and Injuries : Vertebrae fractures, cracks or ligament injuries as a result of traumatic events such as falls, sports accidents or car accidents can cause low back pain.
Degenerative Disc Disease: Degeneration of the discs between the vertebrae during the aging process may contribute to the chronicity of low back pain.
Fibromyalgia: Fibromyalgia is a condition characterized by widespread muscle pain and tenderness and can often cause lower back pain.
Internal Organ Problems: Urinary system problems or pelvic organ problems can sometimes lead to lower back pain.
Lower back pain after heavy lifting: Lower back pain after heavy lifting may occur as a result of sudden excessive stress on the spine. This usually occurs because the weights are not lifted with the correct technique. This excessive stress can cause irritation of the vertebral discs, muscles, or connective tissue. Additionally, spinal stress can cause discs to become dislodged or put pressure on nerve roots. Low back pain often begins suddenly and sharply and can make it difficult to move. This type of pain can occur by straining the muscles or ligaments, and can also lead to more serious spine problems in the long run. Therefore, it is important to use correct techniques when lifting heavy objects and take precautions to protect the waist.

Diagnosing Low Back Pain

Correctly diagnosing the cause of low back pain allows an effective treatment plan to be made. For this purpose, the patient’s clinical history is first taken. The onset of low back pain, duration, severity, location of the pain, and activities that trigger the pain are questioned. It is learned whether the patient has any other health problems and the use of medication. During the physical examination, the physician looks at muscle strength, reflexes, and sensitivity. He or she may perform special tests for nerve compression. Spinal structure and disc problems are evaluated with imaging studies. For this purpose, computed tomography and MRI can be performed. Urine test and urinary ultrasound can be performed for back pain originating from the urinary system.

Treatment of Low Back Pain

Treatment of low back pain is based on the cause. Low back pain treatment requires a multidisciplinary approach. Treatment is planned according to the individual’s needs. For this purpose, the individual is first asked to rest and restrict his activity. This may relieve pain. Additionally, painkillers and muscle relaxants can be used to relieve pain. Physical therapy plays an important role in treating low back pain. Physical therapists provide the patient with muscle strengthening exercises, stretching movements and posture training. Massage therapy and hot and cold treatments can also be used. In some cases where low back pain becomes chronic, surgical treatment may be considered. Surgery may be considered, especially in cases of herniated disc and spinal stenosis. Lifestyle changes are recommended for patients with low back pain. Regular exercise, weight control and proper body posture are among the things that can be done. Response to treatment often varies from patient to patient.

Solution Suggestions for Low Back Pain

Physical Activity and Exercise: Regular exercise can help relieve lower back pain. Exercise programs designed to strengthen the lower back muscles and spine can prevent recurrence of lower back pain. Additionally, stretching can increase lower back flexibility and reduce muscle tension.
Correct Posture and Body Mechanics : Correct posture helps balance the spine and reduces stress on the spine. It is important to maintain the correct position of the legs and knees, especially when lifting heavy objects. Additionally, make sure the lower back is properly supported when bending or turning.
Weight Control: In overweight people, the extra load on the waist increases and lower back pain may worsen. Losing weight is important for spine and waist health. Weight control can be achieved with a healthy diet and regular physical activity.
Choosing the Right Mattress: Choosing the right mattress is important in the treatment of lower back pain. A medium-hard mattress supports the spine and provides relaxation during sleep. Low back pain can be reduced with the use of bed supports, especially in back and side sleeping positions.
Physical Therapy and Massage: Physical therapy is of great importance in the treatment of low back pain. Physiotherapists can develop personalized exercise programs to relieve low back pain and increase function. Massage can also relieve pain by helping relax muscles and increase circulation.
Hot and Cold Therapies: Hot and cold compresses are simple and effective methods used to relieve lower back pain. Warm compresses relax muscles and can reduce pain by increasing blood flow. Cold packs can reduce inflammation and provide an ice effect against pain. These treatments can be used to relieve lower back pain at home.
Painkillers and Anti-Inflammatory Medications: These medications can be a temporary solution to lower back pain. The severity of pain and inflammation may decrease. Long-term use of these drugs should be under the supervision of a doctor. Because side effects may occur with long-term use.
Ergonomic Working Environment: Ergonomic arrangement of the working environment in the workplace can help prevent back pain. Proper chair, desk and computer placement can reduce lower back pain caused by sitting for long periods of time. It is important for the screen to be at eye level and for the keyboard and mouse to be suitable for arm position to protect waist and neck health. Taking breaks and changing positions can also reduce lower back pain.
Stress Management and Psychological Support: Stress can increase the severity of lower back pain and affect the healing process. Stress management techniques, meditation, deep breathing exercises, and psychological support can help reduce the psychosomatic effects of low back pain. These methods can reduce the perception of pain and alleviate pain-related stress.