Lower Back Pain: Everything you need to know

Introduction to LBP

Lower back pain (LBP) is an incredibly common condition that affects approximately 80% of people at some point in their lifetime. In the UK, £1 billion of public money is spent each year on costs related to LBP. Approximately 50% of individuals with back pain experience symptoms lasting longer than 24 hours within a 12-month period. These symptoms can include, but are not limited to, pain, discomfort, muscle tension, stiffness, and radiating pain that travels through the body, commonly observed in the legs. Additionally, individuals may experience a restricted range of movement. As a result of these symptoms, individuals may reduce their activity levels, leading to other health-related issues that can significantly impact their quality of life.

LBP can be classified into three key areas:

1. Non-specific lower back pain: constituting approximately 95% of LBP cases.

2. Specific spinal pathology: accounting for approximately 1% of lower back pain cases.

3. Nerve root pain (trapped nerve).

Problems with diagnosis

Vitality's approach to LBP and management

Summary

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Problems with diagnosis:

One of the major issues with LBP is identifying the underlying problem responsible for the pain. While this can be apparent in certain cases, patients and clients may go years without ever finding the root cause. Several risk factors contribute to LBP, including manual work, years of wear and tear, age, obesity, trauma, and poor posture.

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Vitality’s approach to Lower Back Pain:

After personally suffering from bouts of LBP, I can vouch that it has had a negative impact on my work, exercise, activities of daily living, and most importantly, my mood. I consider myself lucky to have experienced only acute back pain (lasting less than 12 weeks), but there are individuals who struggle with it every day.

Some of the management processes we use at Vitality Fitness and Rehab include physical activity, physiotherapy, postural improvements, lifestyle modifications, and weight management.

Physical activity, when supervised by a qualified professional, can be a fantastic way to improve the strength of the muscles that support the spine and increase mobility, thereby alleviating the commonly reported "stiffness."

We also focus on posture, as many people who work at a seated desk, work from home, or spend increasing hours on their phones often develop a rounded neck and a weak, stiff lower back. Lifestyle modifications can be as simple as a morning stretch, increased adherence to a training program, a change in sleep position, or implementing a standing desk. We have observed tremendous results from these small changes.

Excessive body weight is known to increase the likelihood of lower back pain, so it is hardly surprising that a significant portion of our work revolves around managing our clients' weight through exercise, nutritional advice, and lifestyle changes.

Combining these methods with our clients often leads to a reduction in lower back pain, improved quality of life and an enhanced mental state.

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Summary:

As previously mentioned, there are many reasons why you might be experiencing lower back pain. While some exercises found online may provide relief, they can also potentially worsen symptoms. That's why it is crucial to seek out medical professionals for an assessment.

Some of our favorite exercises at Vitality which help to maintain strength and mobility in and around the lower back include:

• Knee rolls,

• Hip flexor stretches,

• Cat and camel stretches,

• Planks,

• Pigeon stretches,

• Thoracic extensions,

• T-spine rotations,

• Seated good mornings

Several factors affect exercise prescription, so it's important to consult with your GP before starting any physical activity.

You are able to find videos on lower back pain and some exercises for maintaining a healthy back on our social media channel here: Facebook , Instagram

If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.

Live, move and feel better, for longer.

References:

National Institute of Health

YMCA Fit (2013). Diploma in Exercise Referral Manual. 126.