Many people, especially those with desk jobs, older adults, and pregnant women, are at an increased risk of lower back pain. It is often characterised by a dull, achy feeling accompanied by a tingling or burning sensation in the back. The pain can range from mild to severe and, if left untreated, can affect movement. Sometimes, the discomfort goes beyond your back and also affects other parts of the body, including your legs and hips.
So, what do you do? Firstly, it is important to understand and address the cause of your back pain. Secondly, you must consult your doctor and start indulging in exercises as guided by them. Remember, when it comes to tackling back issues, there are a number of exercises you should do and avoid.
In conversation with the OnlyMyHealth team, Dr Kshetra Madhab Das, Consultant, Physical and Rehabilitation Medicine, Fortis Hospital, Anandapur, Kolkata, sheds light on the same.
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Common Causes Of Low Back Pain
A staggering 61.9 crore people live with low back pain, according to the World Health Organization (WHO), making it the leading cause of disability worldwide. It is believed that the number of cases will increase to 84.3 crore by 2050.
Most lower back issues are classified as mechanical lower back pain resulting from overuse, improper lifting, and sudden movements that strain the muscles or ligaments, says Dr Das, adding that poor posture over time can contribute to discomfort.
Other common causes include degenerative disc disease, spinal stenosis, osteoarthritis, scoliosis, and sciatica or radiculopathic pain, the doctor highlights.
He says even injury or trauma, as well as certain medical conditions like kidney stones, infections, or tumours, and certain rheumatologic diseases, can manifest as lower back pain.
At such times, seeking guidance from a healthcare professional is crucial to identifying the specific cause and tailoring an effective treatment plan. Treatment options may encompass rest, physical therapy, medication, injections (minimally invasive procedures), or, in severe cases, surgical intervention.
Role Of Exercise And Stretching
When it comes to caring for your back, preventing back pain, and treating existing back-related issues, staying physically active is of the utmost importance.
Stretching is a great way to reduce tension in the muscles supporting the spine, improve the range of motion, and reduce the risk of disability caused by back pain.
However, Dr Das says that while stretching is effective, it alone is not enough to manage lower back pain.
"Other exercises, including spinal stabilisation exercises, strengthening of corset muscles, and range of motion exercises of the spine, can be incorporated as and when required, and it depends on the patient's clinical profile," he says.
Also Read: Struggling With Lower Back Pain? 5 Exercises Making Your Back Hurt
Types Of Exercises To Do
“To effectively manage and prevent lower back pain, it's beneficial to include a diverse range of exercises in your routine,” says Dr Das.
Commonly recommended types of exercises include:
- Core strengthening exercises such as planks, bird dogs, crunches, and bridges
- Back strengthening exercises such as knee-to-chest stretch, cat stretch, and kneeling back stretch
- Range of motion exercises
- Low-impact exercises
- Posture correction exercises
According to the doctor, exercises are basically of two types: ordinary exercises and therapeutic exercises. If you have underlying medical conditions or concerns about initiating an exercise program, seek personalised recommendations and guidance from a healthcare professional, preferably a physical and rehabilitation medicine specialist.
Exercises To Avoid With Pre-Existing Back Pain
If you already have lower back pain, it is important to listen to your body and avoid certain movements.
Dr Das recommends avoiding certain exercises to prevent aggravating your symptoms. These include:
- High-impact loading
- Heavy-weight lifting
- Twisting of the spine
- Bending of the spine
Furthermore, he advises consulting with a healthcare professional before initiating any new exercise regimen, especially if you have a history of back pain or spinal issues.
According to him, they can offer personalised advice and guidance tailored to your specific needs and limitations, ensuring a safe and effective approach to managing your condition.
Conclusion
Lower back pain is a common problem faced by both young and older adults. In most cases, physical inactivity and a sedentary lifestyle can contribute to the risk, which is why stretching and exercising can help tremendously. However, not all exercises are effective; in fact, some exercises can do more harm than good. If you’re someone with pre-existing back issues, it is advisable to try low-impact workouts like walking, planks, crunches, bridges, and easy stretching exercises. However, do not indulge in heavy lifting or twisting of the spine, as these can increase the risk of further complications. Consult with a doctor or a trainer for a more cautious and effective approach to strengthening your back muscles.