The 3 Most Common Reasons For Low Back Pain AND 9 Natural ...



The 3 Most Common Reasons For Low Back Pain AND 9 Natural Ways YOU Can Relieve Your Low Back Pain Today2020John Dean, DPTMid-Michigan Physical Therapy SpecialistsThe 3 Most Common Reasons For Low Back Pain AND 9 Quick Natural Ways YOU Can Relieve Low Back Pain Today(Without Drugs, Injections Or Risky Surgery)About The Author:John Dean, DPT has been successfully treating individuals with low back pain for more than 25 years. He graduated from Ireland’s Trinity College Dublin School of Physiotherapy in 1988 and then earned a Master’s Degree in Orthopedic Physical Therapy in 1990. He subsequently earned his Manual Therapy Certification in 1993 under the guidance of World Renowned Physiotherapist Dr. Stanley Paris, which enabled him to evaluate and treat individuals with spinal dysfunction (including back pain) with a even greater degree of success. Throughout the years, he has taught at the University of Michigan PT Program and has also taught numerous Physical Therapists how to successfully treat individuals with low back pain. He is also one of less than 100 Physical Therapists ( as of 2018) in the USA that is Board Certified in both Orthopedic and Sports Physical Therapy.Health Advice DisclaimerThe information contained in this report is intended to provide helpful and informative material on the subject addressed. It is not intended to serve as a replacement for professional medical advice. Any use of the information in this report is at the reader’s discretion. The author specifically disclaims any and all liability arising directly or indirectly from the use or application of any information contained in this report. A health care professional should be consulted regarding your specific situation.Copyright Notice:Any unauthorized use, sharing, reproduction or distribution of this report by any means, electronic, mechanical or otherwise is strictly prohibited. No portion of this report maybe reproduced in any manner whatsoever, without the express written consent of the author.The 3 Most Common Reasons For Low Back PainAccording to a number of studies, 80% of adults can expect to experience low back pain, whereby they seek medical advice at some point during their life.There are multiple reasons that a person may experience low back pain or functional limitations which include the following:A Muscle Strain or Back SpasmsScoliosisLumbar Degenerative Disc Disease (DDD) / Lumbar Degenerative Joint Disease (DJD)(also referred to as : Lumbar / Spinal Arthritis or Spondylosis and if advanced Spinal Stenosis)Facet Joint DysfunctionLumbar Disc Bulging / A Herniated Or Ruptured DiscA Lumbar Radiculopathy ( sometimes referred to as a pinched Lumbar nerve )Post-Surgical Back Pain ( Eg. Laminectomy, Microdisectomy, Fusion, Disc Replacement)Osteoporosis Lumbar instability/ SpondylolisthesisSacroiliac Joint DysfunctionPiriformis SyndromeNon Musculoskeletal Reasons such as Endometriosis and Crohn’s Diseasewhile it is possible if you have sought medical advice for a low back condition or undergone testing that you may have been informed that the reason for your pain is one of the reasons listed.At Mid-Michigan Physical Therapy Specialists, for all the musculoskeletal reasons for low back pain listed, we have treated ALL of these problems successfully over the years, while the specific approach for each condition will often be different.In this report, we are going to share with you some key details about the 3 most common reasons for low back pain and they account for about 80% of all people with low back pain.Reason #1 A Lumbar Disc Bulge/ HerniationThe Lumbar spine is made up of 5 bones (vertebrae) and in between each vertebra, there is a disc. These discs function as shock absorbers and also contribute to spinal mobility. Each disc is designed like a jelly donut with a central softer/ fluid like component ( termed your nucleus pulposus) and a surrounding outer ring (termed the annulus fibrosis) For a variety of reasons (including repetitive bending and lifting, sometimes over many years) this outer annular ring can become weak at one or more levels, whereby when the nucleus pulposus exerts a force on it with certain spinal movements (typically including forward bending) the disc(s) will bulge. If this bulging becomes significant it can then cause pressure on one or more spinal nerves and cause low back pain and often lower extremity symptoms including leg pain. When person experiences pain affecting the back of their thigh and sometimes their calf, usually the sciatic nerve is involved and the person is said to have sciatica.Some important points to note about this problem include:It most commonly affects people 45 years of age or youngerOften more than one level of the spine is involved, while the most common levels are L5-S1 and L4-5Sitting and driving are often painfulDepending on the severity of the problem, the person may experience leg pain, numbness & tingling, as well muscle weakness and in severe cases lose of bladder and bowel control (which is an emergent situation)A disc bulge will typically only cause pain when it impinges on a nerve.When a disc is said to be herniated, it simply means that it is damaged and in turn is likely to be bulging, while if the disc is described as being ruptured, then the disc is completely herniated.Depending on the severity of the disc problem , will determine if it can be treated conservatively with success.Reason #2Lumbar Spondylosis ( as referred to as Spinal Arthritis and Degenerative Disc Disease)As we get older, the spine undergoes a number of changes, while one of these is loss of disc height which is one of the reasons, our height will decrease as we age. When this occurs, this will result in loss of spinal shock absorption, stress on the facet joints of the spine and when it becomes more advanced foramina narrowing will also occur ( which is termed stenosis) . The result of these changes is often low back pain and stiffness and sometimes lumbar nerve involvement.Some Characteristics Of Lumbar Spondylosis It tends to affect people over the age of 50 years of agePain commonly occurs with standing & walkingSitting will often provide reliefOften leaning forwards (such as over a grocery cart) will often provide reliefReason #3Sacroiliac Joint DysfunctionThis is a common problem that a lot of people have never heard of and it can affect people of all ages. We have a left and a right sacroiliac joint, while these joints are part of your pelvis. For a variety of reasons (including hip joint tightness, muscle imbalance and joint laxity) this joint can move out of position ( most commonly it rotates forward or backward) which in turn results in restricted low back motion and pain. When a person says that their back ‘goes out’ often times it is a sacroiliac problem.The good news is that this problem can often be readily fixed with the right treatment, however other times it can occur in combination with other low back issues and in this case, the problem can be a bit more challenging to rectify.I hope you found this information helpful, while on the next few pages we will learn some strategies to help reduce your low back pain, regardless of the reason for your pain.9 Natural Ways YOU Can Relieve Your Low Back Pain TodayAs an overview, a person’s low back will often become painful, when:a) Adopting a non- neutral spinal position (poor spinal posture) for a sustained period b) There is an excess compressive force on the spine such as when sitting or driving c) Poor body mechanics such as when lifting and bendingd) The low back region and core muscles have become weak (relative to daily physical demands placed on the spine)e) There has been a loss of spinal mobility and possibly hip motionWhile IF you are successful addressing these 5 key things, you will most likely experience a decrease in back pain!So, if you have back pain, the following suggestions, should help you experience LESS Pain!Select The Correct Mattress: If you are waking up in the middle of the night, or your back pain is worse (not better) in the mornings, there is every likelihood that your mattress is contributing to your problem. Ideally, when you lie down, your mattress should enable you to lie in a manner, whereby your spine is in a neutral position (i.e. not side bent or rotated) For the majority of back pain sufferers, a firm mattress is most likely to be your BEST choice, but you will need to test this for yourself. If you get this right – then you will have succeeded in positioning your spine optimally for about 33% of your day!Correct Sleep Position: For the majority of people with low back pain, sleeping on your back will be a mistake, while side lying (with a pillow between the knees) is going to be the best choice for most people. If you have a disc problem, there is a chance sleeping on your stomach, maybe helpful and worth trying.Optimal Posture While Sitting: Ensure when you are sitting that your low back is well supported (i.e. not flexed) while if you sit in a manner whereby your feet are firmly on the ground and your knees are lower than your hips, you will succeed in significantly reducing the compressive forces on your low back Also, avoid chairs, whereby you sink down and your knees are higher than your hips.Adjust Your Car Seat: If you find that you have increased pain while driving or when you get out of your car, your car seat most likely needs to be adjusted. Ideally, your knees, should be in line with or lower than your hips (ideal) and you should have the seat adjusted whereby your spine is in a neutral positionRegular Posture Breaks: Many of us spend a significant amount of time sitting thru ‘out the day. The (axial) compressive forces on the spine when sitting are minimally 3 times greater than the force on your spine when you are standing. A key for back pain relief is to minimize these forces. So, if you sit a lot, try to a regular standing break at least every 30 minutesAvoid Forward Bending For Sustained Periods: Based on our knowledge of spinal biomechanics, we know that this position places considerable strain on the low back – while this is a posture commonly adopted when working at kitchen counter, a work bench or a car. If this is you, try to stand with one foot placed about 18 inches back behind the other & you will find this will reduce the strain on your back.Lifting: Almost everyone knows that you should avoid bending forwards to pick something up and instead bend your knees. In addition, you should engage your core muscles before the lift begins and try to keep the object your lifting close to your body.In addition, if you are lifting a moderately heavy load, consider using a back brace. Carrying: Whenever you are carrying something, strive to carry the item in front of your body (while engaging your core) versus carrying the item to your left or right side, as this tends to load your spine in an asymmetric manner. Also avoid twisting your trunk, as this places tremendous strain on the low back area. Instead, always strive to rotate your body and move your feet!‘Hands On’ Physical Therapy: There is no faster proven effective way to reduce low back pain than working with a Physical Therapy knowledgeable in ‘Hands On’ Manual Therapy, who can also provide you with an individualized exercise program (specific for your condition and age) which should include a low back and hip stretching regimen and also a core strengthening program and body mechanics instruction, which will not only help you in the short term, but thru ‘out your life. (Please note, this form of Physical Therapy for the spine is NOT typically provided in a PT hospital setting nor in a Corporate PT facility!)Bonus Section:1. Choose Supportive Footwear:When you wear well cushioned supportive footwear ( with a minimal heel) this will greatly reduce the strain on your low back while standing as it provides the opportunity to adopt more a neutral spine position which helps to more evenly distribute the weight of your trunk. In contrast, wearing high heels tends to result in the person standing with an increased low back curve, which is not tolerated as well, as we age.2. When To Use Ice vs Heat:If the muscles of the low back become tight or achy, a heating pad will typically improve blood flow to the area and promote muscle relaxation when used for approximately 10-15 minutes. That said, the majority of the time, a person will often experience a reduction in low back pain , when an ice pack is used ( also for 10-15 minutes) as this will help to reduce any joint or soft tissue inflammation that is present. 3. Adequate Sleep / Rest:It is critically important for low back pain relief to ensure that you are getting 6-8 hours of sleep/ rest every night. During this time, the spine is able to recover for the day ahead. When you lay down, the compressive forces on the spine are significantly reduced compared to sitting, standing and walking, while for younger individuals (< 40 years approx.) this is also time that the lumbar discs become rehydrated, which is critical for disc health.4. Stay Hydrated:For your general well being, it is important to stay hydrated thru’out the day, while when a person becomes dehydrated the muscles of the low back will often become achy and are more apt to become tight and injured.5. Use A Brace and /or Get Assistance:Whenever you are lifting something that you would judge to be moderately heavy or awkward to lift, it is always best to wear a brace AND when possible get assistance to help ensure that you do not overload your low back and sustain an injury. Of note, a brace should be used to reduce the strain on your back when lifting and may reduce the load on your back by as much as 30%, but it should NOT be used to lift a heavier load!ConclusionSo, here you have 9 things you can do (plus 5 bonus tips) to help you TODAY to relieve low back pain. There’s obviously so much more we can do to help you with your low back issues, but if you start by using these various practices throughout the day, you should notice a reduction in low back pain.If and when you are ready to consider starting a program of ‘Hands On’ Physical Therapy for your condition, you can either call Mid-Michigan PT Specialists (517-545-3200) to schedule a FREE Consultation with one of our Clinical Team or you may email me directly (jtdean@) to inquire if a program of Physical Therapy is the right choice for you or with any other questions that you may have. Thank you.Wishing the best of health,John Dean, DPTCo-Owner Mid Michigan PT Specialists PS. We commonly have FREE Low Back Pain & Sciatica Workshops scheduled thru’out the year, so if you’d like to learn more about low back issues and get your individual questions answered, please call us today to inquire when our next workshop is being held and how to register.(517-545-3200) ................
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