Why is the lower back a target area for pain? The reasons vary substantially and while some back pain may be caused by injury or genetic factors, generally speaking, the cause is often due to the mechanical stress and strain occurring in the area on a daily basis.
The weight of the upper body is always putting load on the spine. The spinal column is made up of more than 30 small bones called vertebrae stacked one on top of another. Cushioning between the vertebrae is provided by a spongy piece of cartilage called a disc. These discs prevent the vertebrae from grinding on one another. As we age these discs shrink and begin wearing away, a condition known as degenerative disc disease. While some degree of degeneration does occur in each of us as we age, the condition is exacerbated by a sedentary lifestyle and weakness in the core (torso area) of the body. If the muscles surrounding and supporting the spine are not strong enough to stabilize it, the cartilage discs may shift or bulge, placing pressure on the spinal cord and the nerves branching from it. This pressure will invariably lead to some level of pain in the target area.
What can we do to alleviate or prevent the situation? First, smokers are at least 30 percent more likely to experience back pain than non-smokers, so quit. Second, sitting for extended periods of time can contribute to a weaker core. So if you work at a desk, get up frequently to walk around, and when you are sitting make sure you practice good posture. Aside from those changes, your fitness and flexibility routines will provide the greatest hedge against low back pain.
Beginning an exercise program is not advisable when back pain is acute (happening now), but continuing an exercise program and staying physically active outside the gym is preferred to “laying up” even if there is some degree of discomfort remaining. If your exercise program does not condition your entire body, a professional can help you design a program that will. A program that addresses the entire body will go a long way toward preventing the weaknesses that lead to pain in the lower back. Special attention should be paid to exercises that cause spinal flexion (bending forward), spinal extension (bending backward), lateral flexion (bending to the side), and spinal rotation (the upper and lower body turning in opposite directions). Also requiring attention are the hamstrings, the muscles in the rear of the thigh. Tightness in these muscles also contribute to pain in the lower back, so your program should maintain strength and flexibility in this area.
While low back pain may not be completely avoidable, good lifestyle and physical activity choices can significantly lessen the frequency and severity of the incidents we do experience.