The spine consists of 26 vertebrae/bones, 7 cervical (neck), 12 thoracic (upper back), 5 lumbar (lower back), 1 sacrum (5 fused into 1), and 1 coccyx. Between each vertebra (aside from the sacrum and coccyx) is an intervertebral disc that is filled with a jelly-like substance which acts as a shock absorber (NINDS, 2020). By working together, the ligaments, tendons, and muscles (i.e., the paraspinal muscles/muscles in the back) provides spinal integrity allowing the spine to function optimally. Show
The lumbar region, also referred to as the lower back, consists of 5 lumbar vertebrae. These vertebrae are larger in size as they help to support most of the weight from the upper body (NINDS, 2020).
What is Low Back Pain?Low back pain in the lumbar region - which typically “starts from below the ribcage,” - is quite common among individuals (WebMD, 2019). It can present itself as lower left/right back pain and/or lower back pain right side above hip and/or buttocks. Some signs and/or symptoms include (WebMD, 2019; NINDS, 2020):
What Causes Lower Back Pain?Many reasons contribute to why people experience low back pain. Listed below are some of the factors, but is not an exhaustive and all-inclusive list (WebMD, 2019; NINDS, 2020):
How Long does Low Back Pain Last and How to Heal/Prevent it?Due to the diversity of low back pain causation, there is no specific timeline for recovery. However, generally, low back pain from a pulled muscle in the back/muscle strains subside on its own and does not always require other rehabilitative methods (WebMD, 2019). Listed are some of the ways to help with and/or prevent the onset of low back pain (WebMD, 2019; NINDS, 2020):
What are Some Effective Stretches that Help with Pain in the Low Back?Most guidelines typically state to hold stretches for 30 seconds and to perform 2-4 repetitions on each side (AskDoctorJo, 2018). Described below are 8 low back pain stretches (AskDoctorJo, 2018): Pelvic Tilt: Lie down on the back. Bring the knees up but keep the feet down. Tilt the pelvis (imitating the idea of, if there were an object placed beneath the back, squishing that object). Hold this contraction for 10 seconds and repeat 5 repetitions.
Trunk Rotation – Supine: Lie down on the back. Bring the knees up but keep the feet down. Rotate both knees to one side, while keeping the upper body flat (against the floor). Hold that stretch for 30 seconds and repeat 2 sets. Perform the same stretch, but with the knees on the opposite side.
Trunk Rotation with Leg Crossover: Lie down on the back. Have one leg straight out and on the floor, while the other leg is at a 90⁰ angle. Pull the leg from the knee region across the body. Hold that stretch for 60 seconds. Repeat with the other leg [whichever leg is at 90⁰, use the opposite (side) hand and pull it towards that side of the hand].
Hamstring Stretch with a Strap: Lie down on the back. Keep one leg with the knee up and foot down. The other leg is the one being stretched. Put a strap (resistance band or any band) on the palm of that foot. Be sure to have the leg straight and extended (knees are not bent) and bring the foot towards the body (in an arc shape). Hold stretch for 60 seconds, then repeat with the other leg.
Prone Press Up (generally safe for general back pain or disc issues but can “sometimes be contraindicated for certain back conditions”): Lie down face towards the floor. Press up (“bending just at the back”) using the arms while making sure the hip and legs are always in contact with the floor (without having the rest of the body come up). Hold stretch for 10 seconds and repeat 10 times.
Knee to Chest Stretch: Lie down on the back. Bring both knees up while keeping the feet down. Behind one thigh, use both hands to bring it towards the chest (the foot will now come off the floor). Hold stretch for 60 seconds and repeat for the other leg.
Double Knee to Chest Stretch: Lie down on the back. Bring both knees up. Use both hands to hold behind both thighs and pull the knees towards the chest. Hold that stretch.
Prayer Stretch/Child’s Pose: Sit on the feet. Straighten the arms out in front and bend forward towards the floor while reaching forward. Hold stretch for 30 seconds and repeat 5 times.
SummaryLow back pain occurs in the lumbar spine and is caused by many different factors. Some of the major factors include muscles strains, traumatic injuries, and other medical related conditions. Low back stretches, therapy, medication, etc., are some of the many preventatives and/or rehabilitative methods used. However, if one’s back pain is severe, caused from “a fall or injury,” and/or continues to persist, it is suggestive that one seeks a doctor (WebMD, 2019).
If low back pain is still bothering you, it’s best to speak to an expert. Fill out this form to have our doctors investigate your pain at thier next availability. We are available to thoroughly investigate your condition, the cause, and what best you can do to get back on the right track! What does it mean when your lower back hurts and your legs?Sciatica refers to pain that travels along the path of the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks and down each leg. Sciatica most often occurs when a herniated disk or an overgrowth of bone puts pressure on part of the nerve.
How do I get rid of sciatic pain in my lower back and legs?How is sciatica treated?. Appling ice and/or hot packs: First, use ice packs to reduce pain and swelling. ... . Taking over-the-counter medicines: Take medicines to reduce pain, inflammation and swelling. ... . Performing gentle stretches: Learn proper stretches from an instructor with experience with low back pain.. How do you release your sciatic nerve?Stretch 1. Lie on your back with both of your knees bent and your feet on the ground.. Lift one leg and cross it just above your knee.. Hold the thigh of the leg with the foot on the ground and pull up to your chest until you can feel the stretch in your buttocks.. Hold for 10 to 30 seconds.. Repeat on the opposite side.. Can sciatica be cured by stretching?In most cases, sciatica can be treated with exercises, stretching, and medication. The goal when treating this condition is to reduce inflammation and muscle spasm around the sciatic nerve so that it will heal properly.
|