Low back pain can occur for many different reasons, and it can often be difficult to diagnose the true underlying cause. Most people will have an episode of low back pain in their lifetime and most often it is not a cause for concern, although painful at the time. The structure of our pelvis and spine is very strong, and it is designed to move.
Most of the time, low back pain is not related to the bony structure of our backs (the vertebrae), but more likely to be caused by the overlying muscles. Our muscular system is very complex and works as a whole unit.
Everything in our body is connected in some way, so if we have sprained our ankles a lot, or have had a neck or shoulder injury for example, it can also lead to pain in other areas of our body, and a common place is in our backs.
When should I worry?
Some low back pain symptoms are of more concern, and there are some symptoms that should always be checked by a medical professional if they are present. Although the presence of these symptoms is important to report, it doesn’t always mean that further tests, scans or surgery is needed. The following is a list of symptoms that, if occur with or without low back pain, should be assessed by a medical professional:
A change inbladder or bowel habits, such as passing urine or stools without knowing, or not being able to pass urine when you feel the need to.
A change to or lack of sensation in your ‘saddle region’ (between your legs, your genitalia; perineum and anus).
Pain down both legs at the same time.
Pins and needles or numbness in your legs or feet.
Pain that doesn’t change – it is the same day and night, and movement doesn’t alter it.
Weight loss without known cause (such as a new diet, or vomiting illness).
Night sweats and or worsening pain at night.
If you use intravenous (IV) recreational/non-prescribed drugs and have sudden worsening low back pain.
Your legs give way, or your walking pattern has changed since the back pain has occurred.
How to reduce the risk of LBP
Move regularly and or change position frequently – static postures can increase muscle tension and if repeated daily can become habitual and become difficult to change.
Wear supportive shoes – the perfect shoe doesn’t exist, and we all need different types of shoe. However, flat soled shoes; flipflops and high heels will increase the forces that our bodies must absorb from walking, especially on concrete; tarmac or metal surfaces. By wearing a well-fitting, supportive and shock-absorbing shoe (when possible), you can reduce the risk of tension in your feet and calf muscles, which in turn can contribute to tension in your low back.
Include some stretching in your weekly routine. Keeping our muscles released gives our joints more freedom of movement, which can help to reduce the risk of pain and injury. Stretching doesn’t need to take very long and doesn’t require equipment. The internet is a great place for inspiration, but to reduce the risk of injury, always follow people with a recognised professional qualification, such as a Chartered Physiotherapist. The Chartered Society of Physiotherapy (CSP) in the UK has a website and lists all registered physiotherapists.
Try some breathing exercises. The muscles that surround our thorax (ribcage) and our diaphragm (breathing muscle) can easily become tight and splinted. Stress; heavy lifting; pulling/pushing can all contribute to tension around the thorax. Because of its direct link with the low back, it is a common contributor to tension in the lumbar spine. By taking some slow, deep breaths, we can reduce tension in the surrounding muscles and reduce our stress levels.
