Why We Get Lower Back Pain & How To Fix Yours

A few weeks ago, I woke up with a severe pain in my hip (or at least, I thought it was my hip at the time). My hip was so tight and felt like it was totally locked up. Having dealt with hip pain before, I tried every tool in my arsenal to heal it—I stretched, I slept on a wooden ball (no, I’m not kidding), iced it, took baths, everything. But nothing got better until I went to my chiropractor… and it turns out, I was treating the wrong area. My back was the issue, not my hip. 

This experience got me thinking about back pain—specifically lower back pain—and how incredibly common it is, especially as we age. As many as 31 million Americans experience back pain at any given time, but experts say that as much as 80 percent of the population will experience a back problem at some point in their lives. That accounts for you, me, and most of the people in our lives! 

Around the same time that I was dealing with my hip/back, I had posed a question to our private group the Pure Joy Squad! I asked: “If I could wave a magic wand and take away any of the issues you’ve experienced with aging, what would it be?” Any overwhelming number of you said aches and pains! 

So, I’m here to deliver! For this week’s blog post, I interviewed my chiropractor Dr. Giselle de Andrade, and got the 411 on lower back pain—including how to prevent it and treat it, and when you should see a doctor about it. 

Here’s what she had to say… 

What are the top causes of lower back pain that you see in your patients? 

The top causes of low back pain that I see in my office are:

1. Excessive sitting. 

Many patients sit in front of the computer all day. It is the norm for most people nowadays. Excessive sitting weakens the abdominal core which is vital for back support. Many don't take breaks and their work station ergonomics are poor. You should look at the computer screen directly, not look down at the screen and do a simple stretch every 30 minutes. Setting a timer can be helpful as a reminder. 

In terms of stretching, something as simple as standing up and putting your arms over your head can reset your back. A sun salutation pose is a simple and effective stretch that almost everyone can do. A comfortable chair with good lumbar support is also essential. There are some very helpful ergonomic websites to assist with work stations.

2. Improper movement 

Twisting, bending and lifting items improperly can really do a number on your back. The correct way to lift something is to have the object directly in front of you and bend your knees and use your legs. If the object is too heavy, get help! 

3. Aging 

As we get older we are more prone to back pain due to deconditioning, weight gain, arthritis, osteopenia, osteoporosis and decreased movement. That is why staying active and fit at every age is vital. 

4. Deconditioning

Many people do not do enough movement, stretching or exercise.  A few simple stretches daily or throughout the day keep our flexibility which is just as important as strength. Exercise is extremely important. Everything from walking, yoga, pilates, strength training, swimming, etc.  Find an exercise or exercises you love so you will stick with it.

Taking classes or using a trainer initially can be helpful to have guidance and learn the exercises and form properly. If you are unsure about what exercises are safe for you consult with your Doctor. Simple yoga stretches like Child's pose, Sun Salutation, Cat and Camel are great for the back. 

5. Disc issues  

I often see herniated discs and bulging discs in my office. This is the cartilage disc in between the vertebrae that pushes through a crack and can press on nerve roots. Some patients have few symptoms while others have pain, numbness, and weakness of the leg. This can be caused by wear and tear, trauma or too much stress on the back. Many cases, though, can be treated without surgery, so it’s imperative to see a chiropractor if this is something you deal with. 

How can/should someone treat their lower back pain? What can they do at home? 

Low back pain can sometime be alleviated at home. If you do not have any numbness and tingling and/or pain down the leg and just feel tightness in the back, applying moist heat for 20 minutes 2 to 3 times daily can help muscular low back pain. There are also some great over the counter topical creams like Biofreeze, pain patches, etc. that can help with simple back muscle strains.

If you feel like you "pulled your back" due to improper movement, icing for 20 minutes 2 to 3 times daily can be very effective. Some gentle stretches and movement can get the back moving again and decrease spasms. A good massage can also be very helpful for simple back pain.

How can we prevent lower back pain? 

Three simple ways to prevent lower back pain are 1) invest in good shoes, 2) stay hydrated, and 3) adjust your sleeping position. 

Wearing good, supportive shoes is very important, and walking with rubber sole shoes can help prevent lower back pain. There are some great fashionable shoes and sneakers that combine comfort with aesthetics. Do your best to avoid completely flat shoes—they don’t offer any arch support.

Hydration is essential for flexibility and keeping your muscles loose. Make sure to drink lots of water throughout the day to keep the body hydrated.

If you wake up with lower back pain, you may want to change your sleeping position. If you are a side sleeper, avoid rolling onto your stomach and try putting a pillow between your knees. If you are a back sleeper, put a pillow under your knees. This helps take some pressure off your hips and back.

At what point should you see a doctor about your lower back pain? What is "normal" (aka nothing to be concerned about) vs. not normal when it comes to lower back pain? 

If your back pain is accompanied by a fever, or if you have a history of cancer, dizziness, nausea, numbness, tingling, shooting pain down the legs, bladder or bowel problems, back pain for more than 2 weeks or severe and incapacitating pain, see your doctor immediately. Otherwise, if your back pain does not seem to be getting better after a week or two of consistent ice, heat, and rest, then it’s worth going to see a chiropractor.

Are there any treatments that are specifically good for lower back pain? 

Chronic back pain can often be helped by a combination of treatments, including chiropractic care, physical therapy, physiatry (physical medicine and rehabilitation physicians), and acupuncture. As a Doctor of Chiropractic, I sometimes refer my patients for other treatments in combination for optimum care and pain relief. If necessary, we order X rays and/or MRI's for diagnostics.

Back pain will affect up to 80 percent of the population at some point in their lifetime—but if we exercise preventative care by staying active, vigilant and seeking medical care when necessary, the duration and severity of back pain will be lessened! As my 93 year old father would often tell people who asked the secret to his longevity, "Keep it moving!"

I hope you found this information helpful and that you’ll come tell me your thoughts and join our private group the Pure Joy Squad! 

Xo, 

Renata