What to Do When You Have Back Pain

Have you ever experienced that sharp twinge in your back that just won’t go away? 

Back pain is something so many of us grapple with at some point. Sometimes it’s clear what caused it — maybe you lifted something heavy the wrong way. But other times, it’s a nagging, persistent ache that seems to have no clear origin. This type of persistent back pain can impact your daily activities, preventing you from engaging in the activities you once loved. 

If you’re struggling with back pain, know that you’re not alone. By merely understanding what’s causing your pain and finding ways to address it can help with your overall well-being.

Understanding Lower Back Pain

While discomfort can emerge from any part of the spine, it frequently manifests in the lower back. Why? Because this region bears much of our body’s weight and stress.

Lower back pain is often focused in the lumbar region, the area of the spine with just five vertebrae — fewer than both the neck and mid-back. This area plays a crucial role as it supports much of the upper body’s weight and joins the spine to the pelvis. This combination of factors makes the lower back susceptible to stress, movement, and injuries, leading to the all-too-common experience of lower back pain.

Unfortunately, there are many misconceptions surrounding lower back pain. For one, it’s often dismissed as a minor inconvenience, but in reality, it can significantly impact daily life. In addition, many believe that relief comes only from medication, but that’s not always the case. In reality, lower back pain often stems from strained muscles, ligaments, or joints, exacerbated by sudden movements, poor lifestyle choices, and incorrect posture. Addressing these root causes holistically can often manage and support relief from this pervasive discomfort.

Recognising Symptoms of Lower Back Pain

Lower back pain, often centred in the area spanning from your ribcage to your hips, can range from mild aches to intense pain. So, what exactly does lower back pain feel like, and how can you tell if it’s something more serious?

• Dull, Persistent Aches: This type of ache is a continuous, low-intensity discomfort that may suggest issues like muscle strain or degenerative changes. It can persist intermittently or constantly, impacting daily routines.
• Sharp or Sudden Pain: Sudden, intense bursts of pain, often triggered by specific movements or positions, can indicate acute conditions such as a herniated disc or sciatica. This pain may also radiate, affecting areas beyond the lower back.
• Rigidity in the Lower Back: Stiffness in the lumbar region can severely restrict movement. It’s typically more pronounced in the morning or after periods of inactivity, pointing to conditions like arthritis or prolonged muscle tension.
• Muscle Contractions: Involuntary muscle spasms in the lower back are not only painful but also restrict mobility. They usually occur as a protective response to underlying spinal issues.
• Sensations of Numbness or Tingling: These sensations may extend to the buttocks or legs and often suggest nerve involvement. Conditions like spinal stenosis or a pinched nerve can manifest as tingling or numbness.
• Restrictions in Moving: Limited mobility, such as difficulty bending, twisting, or carrying out daily activities.
• Persistent Pain: Chronic pain, lasting over a couple of months, often requires a comprehensive management approach. This type of pain could be linked to more persistent conditions like chronic osteoarthritis or ongoing muscular issues.

However, note that every individual experiences pain differently. That’s why it’s important to talk to a healthcare professional who can develop a personalised plan to address your unique situation.

What Do I Always Have Lower Back Pain?: Understanding the Causes

Persistent lower back pain can be perplexing and frustrating, impacting your ability to enjoy daily activities to the fullest. 

Here’s a look at some prevalent triggers that might be causing this discomfort:

• Prolonged Sitting: Our modern lifestyles often involve hours spent at desks or commuting, where prolonged sitting can impose significant strain on the lower back. This inactivity weakens muscles and, over time, could potentially lead to chronic back pain by altering the natural curve of the spine.
• Extended Periods of Standing: Similarly, standing for long durations can stress the lumbar region, especially if your posture is compromised. This continuous pressure can aggravate the spine and surrounding muscles, leading to discomfort.
• Inappropriate Sleep Postures: Awkward sleeping positions or an unsupportive mattress can cause the spine to align improperly, potentially causing stiffness and pain upon waking.
• Back Pain During Pregnancy: During pregnancy, the body undergoes significant changes that can strain the lower back. Increased weight, shifted centre of gravity, and hormonal changes that loosen ligaments can all contribute to discomfort in the lumbar region.
• Pain from Lifting: Improper lifting techniques can put the lower back under unnecessary stress. This could potentially lead to acute or chronic pain.
• Excessive Bending: Frequent bending can strain the discs and muscles in your lower back. This repeated stress can lead to muscle fatigue and, eventually, pain if not managed properly.

H2How Do You Make Your Back Pain Go Away?: Managing Lower Back Pain

If you’re not sure about what to do to manage the pain in your lower back without resorting to medication, there are a variety of self-care techniques and lifestyle adjustments you can try to at least address the pain. 

These could potentially offer some level of relief and help you manage your daily life better:

• Taking Breaks for Rest: Incorporating rest periods into your routine allows your body to recover from strains. It’s crucial to balance this rest with gentle activity to mitigate the risk of muscle weakening.
• Applying Heat and Cold: Utilising heat or cold therapy could help ease lower back discomfort. Ice packs may help address inflammation and numb sharp pains, while heat packs could soothe and relax tight muscles.
• Enhancing Flexibility and Strength: Engaging in regular exercises that strengthen and stretch the core and back muscles can support spinal health.
• Making Workspace Adjustments: Creating an ergonomic workspace is vital if you spend long hours sitting. Adjust your chair, desk, and computer monitor to promote a back-friendly posture.
• Correcting Posture: Maintaining good posture is essential for reducing stress on the lower back. Practice aligning your body correctly while sitting, standing, and moving to help manage discomfort.
• Therapeutic Massage: Regular massages could help with any muscle tension, support circulation, and manage any lower back pain.
• Trying Acupuncture: Acupuncture also acts as an alternative path. A natural approach, where thin needles are strategically placed, it could potentially support healing.
• Consulting a Chiropractor: Chiropractors are trained in non-invasive techniques to assess and address lower back symptoms. They could provide personalised advice and care to support spinal alignment and manage pain.

Chiropractic Approaches for Managing Back Pain

Considering chiropractic care for your lower back pain and wondering what a chiropractor could do to support your spinal health?

Chiropractic care focuses on addressing mechanical issues within the musculoskeletal system, especially those impacting your spine. Chiropractors typically leverage hands-on techniques with the aim of potentially aiding the body’s natural healing abilities.

• Philosophy and Approach: Chiropractic care is grounded in the theory that proper alignment of the body’s musculoskeletal structure, particularly the spine, can help the body to heal itself without surgery or medication.
• Non-Invasive Techniques: Chiropractors employ non-invasive techniques to manage symptoms and support spinal health. Common methods include manual adjustments that tend to involve a controlled, sudden force to a spinal joint using the hands. Additionally, they may use the activator technique. This involves a small, handheld tool to apply a gentle, targeted force to the spine. The goal is to help with the movement of specific spinal vertebrae or joints.

Considering Chiropractic Care for Lower Back Pain

Thinking about seeing a chiropractor for your lower back pain? 

It might be worth considering if you’re dealing with persistent pain, limited mobility or if other treatments haven’t provided the relief you seek. 

Understanding the Chiropractic Commitment

As mentioned, chiropractic care acts as a non-invasive approach that can help manage lower back pain. However, it’s important to understand that chiropractic care often involves a considerable investment of both time and dedication.

• Expectations: The number of chiro sessions required can vary depending on individual factors such as the severity and root causes of your lower back pain. Typically, a chiropractic therapy plan includes an initial phase of frequent sessions to manage symptoms and support spinal alignment, followed by a recovery phase where visits become less frequent as improvements are noted.
• Progression: Initially you may be recommended by your chiropractor to visit multiple times per week. As your condition stabilises, these visits may reduce accordingly. Initially, you may visit your chiropractor multiple times per week. Each phase of care is tailored to your personal progress and specific needs, ensuring a focused approach to managing your lower back pain.

Optimal Sleeping Positions for Lower Back Concerns

If you’re seeking additional ways to maintain spinal health, choosing the right sleeping position is crucial. After all, sleep is essential for your body to heal and recalibrate, making it important to adopt positions that minimise stress on your lower back. Here are some optimal sleeping positions to consider:

• Lying Flat with a Pillow Beneath the Knees: This position supports the natural curvature of your spine. Adding a pillow under your knees also reduces the pressure on your lumbar region, helping to manage strain and maintain proper spinal alignment.
• Curling into a Foetal Position: Adopting a foetal position can help relieve pressure on the spine. To optimise this position, place a pillow between your knees and shoulders to prevent excessive spinal twisting and ensure even alignment.
• Side Sleeping with Knees Gently Bent: Sleeping on your side with knees slightly bent is another way to maintain spinal neutrality. Use a supportive pillow between your knees to keep your hips balanced and ensure your spine remains in its natural alignment.
• Avoiding Stomach Sleeping: While stomach sleeping might feel comfortable, it can place undue strain on your neck and lower back by forcing your spine into an unnatural position. If you find yourself in this position, placing a pillow under your pelvis can offer some support, but it’s best to try to adopt other positions for optimal spinal health.

Recommended Movements and Stretches for Lower Back Concerns

Incorporating specific movements and stretches into your daily routine could also support the management of lower back concerns. This is because these exercises are designed to enhance flexibility, strength, and relaxation of the muscles supporting the spine:

• Cat-Cow Flexibility Exercise: Begin on your hands and knees, maintaining a neutral spine. Inhale as you gently arch your back upwards like a stretching cat, tucking your chin to your chest. Exhale and slowly round your spine downwards, resembling a cow’s back, lifting your head and tailbone. This fluid movement enhances spinal flexibility and eases tension.
• Child’s Pose Relaxation: Kneel on the floor and sit back on your heels, keeping your knees slightly apart. Extend your arms forward, resting your forehead on the ground. This calming pose helps lengthen and relax your lower back, providing relief from spinal tension.
• Pelvic Tilting Exercises: Lie on your back with knees bent and feet flat on the floor. Engage your core muscles and gently tilt your pelvis upwards, ensuring your lower back is pressed firmly into the ground. Hold this position for a moment, then slowly and controlled return your pelvis back to the starting position. 
• Gentle Abdominal Crunches: Lie on your back with your knees bent and hands behind your head. Using your abdominal muscles, lift your shoulders off the ground. Remember to keep your neck relaxed and focus on engaging your core. This strengthens core muscles, which are crucial for lower back support.
• Stretching Knees Towards Chest: Lie on your back, gently bring one knee towards your chest, holding it with your hands while keeping the other leg extended. Hold for 20-30 seconds, then switch legs. This stretch gently targets the lower back muscles.
• Building Support with Bridge Exercises: Start by lying on your back with knees bent and feet anchored on the ground. Activate your core and buttocks to elevate your hips, forming a direct line from shoulders to knees. Maintain this bridge pose briefly, then gently return your hips to the ground. This move fortifies your lower back and gluteal muscles.

While these self-care techniques and lifestyle adjustments can be effective in managing lower back pain to some level, seeking professional guidance is always recommended if your discomfort persists or worsens. A qualified healthcare professional can help diagnose the underlying cause of your pain and tailor a comprehensive treatment plan.

To complement traditional medical approaches, chiropractic care can be considered, especially for those seeking drug-free pain management and non-invasive approaches. Whether you’re experiencing back pain due to chronic conditions, pregnancy, or injury, chiropractors like those trained in prenatal chiropractic care in Singapore can address your needs and support you.

Remember, your back health is an integral part of your overall well-being. Don’t hesitate to reach out to a healthcare provider to discuss the best options for managing and supporting your back pain journey.