Standing up to low back pain with self-care and physical therapy

You feel it in the simplest daily tasks: bending to pick something off the floor, standing while cooking dinner, exercising.

It’s the dreaded “low back pain,” that uncomfortable, sometimes debilitating, feeling in the lumbar part of the spine, the area from the lower ribcage to the buttocks.

More than 600 million people globally suffer from it and that number is expected to reach nearly 850 million cases by 2050, according to the World Health Organization.

As we age, low back pain becomes more prevalent – the largest number of new cases each year occur in those ages 50 to 55. Women tend to suffer more often from low back pain than men.

It can affect anyone, though, at any age, whether the initial injury occurs while playing sports, working or simply getting out of bed in the morning.

The lumbar area consists of five bones; around those bones are nerves, muscles, tendons, ligaments and intervertebral disks. The area typically incurs considerable heavy lifting on a daily basis as well as movement and stress, which can lead to wear, tear and injuries.

Low back pain is experienced in individual ways, but most of us will deal with it at some point, whether it’s acute or chronic.

Woman sitting on the couch while holding her lower back and wincing from pain

Beyond basic back-tweaking

When doctors and physical therapists assess your back, they might associate your pain to a condition, a disease or an isolated injury to the muscles or tendons. They might also mention the following conditions, which can develop over time if you leave your back pain untreated:

Sciatica: This occurs when something, like a bone or a disk, presses on the sciatic nerves. The sciatic nerves are two of the thickest and longest in the body, each starting at the base of the spine. Pressure applied here literally causes pain “on your nerves.”

Spinal stenosis: It’s caused by nerve roots becoming pinched as a result of limited space in the spinal canal. It mostly happens in the lumbar region and is mainly triggered by aging. As time moves on, slipped disks and bone spurs can cause pinched nerves.

Once someone develops spinal stenosis, sciatic pain may soon follow.

The presence of sciatica – especially if pain extends to the knees – and signs of nerve root compression increase low back issues and potentially health care visits, including surgery if not treated properly or quickly enough. That should be incentive not to leave your pain untreated.

With early intervention, however, including physical therapy, being pain-free is achievable.

What not to do to keep your back healthy

There are things you shouldn’t do and patterns to avoid to limit the possibilities of muscle strains and sprains that can trigger back discomfort, including:

Prolonged sitting – Have you ever stood up after hours in the car and noticed your back was stiff and your first few steps felt weird or painful? Well, sitting for extended periods, whether at a desk, in a car, on a plane or on the couch can strain the low back muscles.
Poor posture – Slouching, hunching over devices or maintaining improper posture while sitting or standing places additional stress on the back.
Carrying heavy backpacks or bags – College students and business professionals are often guilty of this. Carrying a heavy backpack or purse on one shoulder creates uneven weight distribution, causing strain on the back and shoulders.
Improper lifting – Lifting heavy objects using the back instead of the legs or twisting while lifting can result in a back strain, especially if you have a labor-intensive job.
Inactivity – Being inactive weakens the muscles that support the spine. Taking a walk or going to the gym a few days each week can help maintain flexibility and strength.
Awkward sleeping positions – Sleeping flat on your stomach puts your neck in an unnatural position and the curvature of your spine can flatten. If you side sleep, place a pillow between your legs to keep the pelvis, spine and hips aligned. Lying on your back, with a small pillow under your knees, is the optimal sleeping position.
Adding stress and tension – Emotional stress can manifest physically, often leading to muscle tension in the back and worsening existing pain. Find ways to relax your mind and body, whether it’s exercise, meditation, yoga or another activity you enjoy.
Repetitive movements – Participating in constant activities without proper breaks or adjustments can strain the back muscles, causing additional pain over time. Mix it up a little, no matter what you’re doing.
Smoking – It regularly reduces blood flow to the spine, limiting essential nutrients. Smoking also may contribute to degeneration of spinal disks.
Excessive smartphone use – Constantly looking down at a phone or tablet can strain the neck and upper back and potentially lead to low back discomfort.

By being mindful of what puts strain on your back and making small adjustments, you can minimize the risk of debilitating pain.

Physical therapy is a great answer

When seeking relief for low back pain, many individuals turn to their primary physician or urgent care. Not presented with other options, we stick with what we know: our own doctors.

Back pain is the second most common reason for primary care visits, the costliest medical condition – approximately $90 billion annually – in the United States and the leading cause of disability globally for at least three decades.

It’s a continuous cycle.

A patient sees a doctor for chronic or new back pain. They’re prescribed medicine or pain relief and maybe given general exercises to do at home. The pain eases some, the medicine runs out and the exercises are shelved after a bit. Then the back gets tweaked again by everyday life and the process starts all over again.

Physical therapy is occasionally overlooked as an option for back pain because it’s not a quick fix. If patients buy into the program, however, physical therapy will provide you with a better, everyday lifestyle. The pain and suffering can come to an end or to a manageable stalemate.

A skilled physical therapist plays a crucial role in assessing, treating and preventing low back pain by providing:

Comprehensive assessment – Evaluating posture, muscle strength, joint mobility and functional movements to find imbalances.
Customized treatment plan – Creating a program tailored to your needs and goals.
Strengthening exercises – Improving your core strength, back and supporting muscles to help with overall spine pain.
Range-of-motion exercises – Incorporating stretching and flexibility exercises to increase mobility in the spine and surrounding muscles and reduce stiffness and pain.
Manual therapy – Using hands-on techniques such as joint mobilization and soft-tissue manipulation to help reduce muscle tension.

Stretch it out

Receiving treatment from a licensed physical therapist is your best bet if dealing with persistent back pain. But here are some exercises and stretches to do on your own for some pain relief.

Biking or walking for 10 minutes – Getting up and moving in any form that is relatively pain-free can lead to some immediate relief.
Lower trunk rotation – Lie on your back with both knees bent. With your back flat against the floor, keep your knees together while rocking them side to side. This creates a slight trunk rotation, but don’t push it into discomfort.

Woman laying on the floor with knees to the side, stretching her lower back.

Spinal offloading – This helps alleviate pain connected to extended standing. Place one leg on a small stool while doing functional activities, such as washing dishes, to offset pain due to static postures. If one side of the low back hurts, raise the leg on that side. If your pain is in the center, alternate which leg is raised.

Woman standing at the kitchen sink, with one foot on a step stool.

Back bends – This is most useful when sitting for long periods of time. It is recommended we change posture often throughout the day. Get up on an hourly basis and perform 10 back bends. Stand with your hands placed gently on your low back. With a neutral neck, lean backwards creating a bend in your lumbar spine.

Woman standing with her hands on her hips, arching her back.

Remember, only you can affect your pain. If you have low back discomfort and you want relief, request a physical therapy appointment to explore the best pathway for you and your health.