If you’re experiencing lower back pain, you’re not alone. Lower back pain is a common problem that affects millions of people every year. At New Jersey Back Center, we understand that back pain can be debilitating and frustrating, and we are committed to helping you find relief.
In this article, we will discuss what you can do to alleviate your lower back pain. We’ll cover everything from the causes of lower back pain to exercises you can do to strengthen your back and reduce pain.
Causes of Lower Back Pain
Lower back pain can be caused by a variety of factors. Some common causes of lower back pain include:
- Strained muscles or ligaments: Strained muscles or ligaments are the most common cause of lower back pain. Strains can occur due to overuse or improper use of the back muscles, sudden movements, or lifting heavy objects.
- Herniated or bulging discs: The spinal discs act as shock absorbers between the vertebrae. When the soft inner part of a disc bulges or ruptures through the outer ring, it can put pressure on the nerves in the back and cause lower back pain.
- Arthritis: Arthritis is a condition that causes inflammation in the joints. Osteoarthritis, the most common type of arthritis, can affect the lower back and cause pain.
- Osteoporosis: Osteoporosis is a condition in which bones become weak and brittle. Compression fractures can occur in people with osteoporosis, leading to lower back pain.
- Pinched nerves: A pinched nerve occurs when there is pressure on a nerve from surrounding tissues, such as bones, cartilage, or muscles. Pinched nerves can cause pain, numbness, or weakness in the lower back and legs.
- Spinal stenosis: Spinal stenosis is a narrowing of the spinal canal that can put pressure on the nerves in the back. This can cause pain, numbness, or weakness in the lower back.
- Sciatica: Sciatica is a condition that occurs when the sciatic nerve, which runs from the lower back down the legs, is compressed or irritated. This can cause pain, numbness, or weakness in the lower back and legs.
- Scoliosis: Scoliosis is a condition in which the spine curves to the side. This can cause lower back pain, especially if the curve is severe.
It’s important to determine the underlying cause of your lower back pain so that you can receive the appropriate treatment. At New Jersey Back Center, our board-certified interventional pain specialists diagnose the root cause of the problem and offer minimally invasive pain treatments, without the use of opioids or surgeries. With a personalized treatment plan, we can help alleviate your lower back pain and improve your quality of life.
What to Do for Lower Back Pain
If you’re experiencing lower back pain, there are several things you can do to alleviate your symptoms. Here are some tips:
- See a Pain Specialist: If your lower back pain is persistent, severe, or interfering with your daily life, you should see a specialist. At New Jersey Back Center, we offer free insurance verification before your first appointment. Our board-certified interventional pain specialists can diagnose the underlying cause of your pain and recommend an effective treatment.
- Stretch and Strengthen: Stretching and strengthening exercises can help alleviate lower back pain. Gentle stretches can help to loosen tight muscles, while strengthening exercises can help to support the muscles in your back. Some exercises that can be helpful for lower back pain include:
- Cat-cow stretch
- Knee-to-chest stretch
- Pelvic tilt
- Bird dog
- Maintain a Healthy Weight: Carrying extra weight can put strain on your lower back muscles and exacerbate pain. Maintaining a healthy weight can help alleviate your lower back pain. Eating a balanced diet and exercising regularly can help you maintain a healthy weight.
- Take Over-the-Counter Pain Medication: Over-the-counter pain medication, such as aspirin, ibuprofen, or naproxen, can help alleviate lower back pain. These nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce inflammation and alleviate pain. However, it’s important to speak with a doctor before taking any medication, especially if you have any underlying medical conditions.
- Avoid Prolonged Sitting: Prolonged sitting can put strain on your lower back muscles and exacerbate pain. If you have a job that requires you to sit for long periods of time, it’s important to take frequent breaks and stretch throughout the day. You may also consider investing in an ergonomic chair or standing desk to reduce strain on your back.
Prevention of Lower Back Pain
Prevention is always better than cure, and this is particularly true when it comes to lower back pain. Here are some tips to prevent lower back pain:
- Maintain good posture: Slouching or hunching over can put strain on your lower back muscles, leading to pain. Make a conscious effort to sit and stand up straight, with your shoulders back and your spine in a neutral position.
- Exercise regularly: Exercise can help to strengthen your back muscles and improve your flexibility, reducing the risk of lower back pain. Aim for at least 30 minutes of moderate exercise per day, such as walking, swimming, or cycling.
- Lift heavy objects correctly: When lifting heavy objects, always use your legs, not your back. Squat down and lift with your legs, keeping your back straight.
- Maintain a healthy weight: Excess weight puts strain on your lower back muscles and increases the risk of lower back pain. Eating a healthy diet and exercising regularly can help you maintain a healthy weight.
- Reduce stress: Stress can cause tension in the muscles, including those in the lower back. Practice relaxation techniques, such as deep breathing or meditation, to reduce stress and tension in the muscles.
Visit New Jersey Back Center Today
If you’re experiencing lower back pain, visit New Jersey Back Center. Our locations in Clifton, West Orange, Paramus, and Woodland Park make it easy to receive the care you need. Our board-certified interventional pain specialists offer minimally invasive pain treatments, without the opioids or surgeries. We always diagnose the root cause of the problem to ensure you receive the most effective treatment. Plus, we offer free insurance verification before your first appointment. Don’t suffer from lower back pain any longer — schedule a consultation with New Jersey Back Center today.