Lower back pain is one of the most common complaints across the world, and over 80% of the population will experience lower back pain at some point in their life.
It's so prevalent, that the World Health Organisation states that lower back pain is the single leading cause of disability worldwide.
But if it's so common, why have we not yet found a way to solve it?
The answer is, we have.
Or at least, we know how to manage so many of the factors that contribute to lower back pain that we could almost eliminate the problem if we all live better and healthier.
Back pain is non-specific in 90% of cases. This means that it's not coming from a particular diagnosis like cancer, or a specific structural problem like ankylosing spondylitis.
It's this 90% of non-specific causes that we can most easily effect. Some of the more common tissues that could be causing the pain include: muscles; ligaments; tendons; vertebrae; facet joints; intervertebral discs; nerve roots; and fascia.
All of these tissues could require the same style of treatment, or multiple different styles of treatment. The symptoms could be resolved in a few weeks, or it could take a few months. There's so much variance in presentation and management options that to be able to figure out what is best, you need to assess it all.
But how can you manage the symptoms yourself, or prevent them from even happening?
It’s super simple. Follow a healthy active lifestyle.
Exercise regularly. It can be a 30 minute walk every day, or 3 gym sessions a week. You can go to a swimming pool, a yoga class, a spin class, pilates, zumba, aerobics, aqua aerobics, HIIT classes, a running club, a climbing wall, play badminton, or squash, or football. The list really is endless. All you need to do is regularly move your body and get your heart rate up.
Eat well. The perfect diet doesn’t exist, or at least, it’s so very difficult to manage that it’s almost impossible to maintain. But that doesn't mean you shouldn't try. Make sure you’re having enough fruit, veg and salad in your diet to give your body and the vitamins and minerals it needs. Protein is also essential for muscle growth. Cut out as much processed food as you can, reduce your sugar intake as much as possible, drink as little alcohol as possible, and drink at least 2L of water a day.
Get 7-9 hours of sleep per night. This is your body’s recovery time. Get off your phone and stop watching TV before you go to sleep. Read a book or do something that doesn’t involve starting at a screen and constantly stimulating your brain. Get an eye mask so you can be in the dark. Go to bed at the same time and wake up at the same time each day, or at least as close as your schedule allows.
Move more. Eat better. Sleep more.
Of course there’s a lot of other factors that go into back pain. Including your mental health, any injuries you’ve previously or currently have, the job you do, your age. But that doesn’t mean you’re destined to be in pain forever. Take back control of the things you can. Look after your body, and it will look after you.
If you do need more help or guidance on what’s best for you, come and see us for a free discovery visit and we can discuss what options are available to you.
