Lower back pain is one of the most commonly experienced problems in the world. The World Health Organization has (thankfully) done some extensive research on the subject- as it turns out, WHO estimates that 60%-70% of people in industrialized countries will suffer from lower back pain at some point in their life. The groups that are most likely to develop incidental (non-chronic) lower back pain are adults between 35-55 years of age, but as a person ages, the vertebrae in their spine will eventually deteriorate, leading to chronic lower back pain.
While it’s almost a given that you will experience some back pain at some point in your life, there are ways to both minimize the severity and the chances of injury. If you do suffer an injury, there are also ways to ease pain and shorten recovery time. We will be able to go over all of the above later in this article.
Lumbar Strain/Sprain
If you’ve ever helped someone move a heavy sofa precariously down some stairs, you might be acquainted with a lumbar strain or sprain. These injuries impact the lower back area and are generally the result of a turning, bending, or twisting motion. If you’ve read my guide to sprains and strains, then you’ll know that a lumbar strain would be stretching or tearing of the muscle fibers. Sprains, however, are when the tendons connecting bones and tissues tear or are overly stretched.
Sprains and strains in the lumbar area are different injuries and do require different treatments and recovery timelines. Whenever injuries such as these occur, it is always recommended to see a doctor if regular activity is seriously impaired, as sprains and strains can become severely problematic without attention.
If you do have a sprain or strain, alternating ice and heat can help relieve pain and reduce swelling. Ibuprofen and Tylenol can help in small amounts, but caution should always be exercised when taking any medicines. Compression and electronic stimulation (like the use of a Tens unit) can be effective as well but should be done by professionals. All ideas for treatment should be done under the consultation of a medical professional.
Spinal Injuries
Now, let me begin by saying that spinal injuries are to be taken very seriously. If you believe you have a spinal injury or a problem with your spine, consult a doctor immediately. Spinal injuries tend to be more rare than sprains and strains, but there is one specific spinal injury that can be important to watch out for: a herniated disk.
The Mayo Clinic provides a succinct, effective definition of a herniated disk that I find to be helpful. They say that, “A herniated disk refers to a problem with one of the rubbery cushions (disks) that sit between the individual bones (vertebrae) that stack to make your spine.”
Herniated disks are no joke. While fairly common, they can be extremely painful and lead to worse problems. Most occur in the lower back, but they are possible anywhere along the spine, including the neck. Interestingly enough, herniated disks cause pain (broadly speaking) in the arms or legs, depending on which nerve group is affected by the herniation. Numbness, tingling, and weakness also are signs of a herniated disk.
Unfortunately, herniated disks are most frequently caused by age and deterioration, not injury. Maintaining good body health through exercise and nutrition can help prevent deterioration, but it isn’t a guarantee. It can occur that a herniated disk is the result of an injury, but it can be difficult to tell, as symptoms result usually a few days after the inciting incident.
Care for herniated disks should be overseen by a doctor. Treatment mainly comprises of physical therapy and rest, as surgery is usually not necessary.
Backing off the Topic
So, this has been fun, huh? Back pain is a pretty problematic thing to deal with, but you can take solace in knowing that the pain is common and doctors are well trained to help you with this sort of thing. Whether it’s a lower back strain or sprain, or even a herniated disk, it is important that you take care of yourself and speak with a doctor when necessary. If you have questions or concerns, talk to me! I’ve got your back.
P.S. Don’t laugh too hard at that last joke, you could strain your back.
Angie Tanaka,
Mom, and Doctor of Physical Therapy
