Did you know that lower back pain is one of the most common condition which is experienced by Indonesian people and requires special attention? Lower back pain is experienced by 7.6% to 37% of men and women of productive age who are less than 45 years old. Therefore, it is important for you to know about this disease.

Lower back pain is pain in the waist or lower part of your spine that can be felt down to the buttocks and thighs. In some cases, the pain can spread to the legs.

Lower back pain in middle-aged and young people is usually due to muscle tension and poor posture, whereas back pain in the elderly is mainly caused by degeneration of the intervertebral discs and aging facet joints.

Symptoms of Lower Back Pain

The level of back pain felt by people is different, ranging from mild to severe pain that interferes with activities. But in general, characteristics of lower back pain are as follow:

• Back pain that feels like a stab or electric shock.

• Back pain that is be felt only in the back or extends to other parts of the body, for example spreading to the legs.

• Pain is felt in certain positions only, such as when sitting or walking, but improves when standing or lying down.

• Back pain persists or gets worse after lifting heavy objects.

• Back pain may be accompanied by muscle twitch (spasm).

What Causes Lower Back Pain?

Lower back pain can be felt for a few days to a few weeks, but usually less than 6 weeks. The pain can be caused by a number of things, such as an injury from a fall or impact, excessive body movement, or lifting heavy weights.

In addition, lower back pain can also be caused by:

• Muscle stiffness

Stiff muscles due to infrequent movement can cause lower back pain.

• Damage to the spinal space/gap

With aging, weakness in the tissue in the spinal space may occur that may make the spinal cushions protrude. This bulge can put pressure on the spinal cord (pinched nerve) and cause pain that spread to the leg. In addition, spinal shift or spondylolisthesis can also cause lower back pain.

• Inflammation of the joints (arthritis)

In some cases, arthritis can cause narrowing of the joints and vertebrae, causing pain.

• Spinal deformities and osteoporosis

Spinal deformities, such as kyphosis and bone loss (osteoporosis) can put pressure on the nerves and cause pain.

• Disorders of the spinal cord

This condition can result from inflammation, pressure, injury, or a tumor pressing on the spinal cord.

How to reduce pain in the lower back

The first steps that can be done at home to relieve symptoms, while preventing lower back pain are:

• Regular exercise, especially those that train the abdominal and back muscles. Good types of exercise for back pain are yoga, Pilates, walking, and swimming.

• Maintain good posture. A straight posture when sitting or standing can reduce excess stress on the muscles and spine.

• Reduce weight. Excess weight puts greater stress on the muscles of the lower back and spine.

• Avoid stress.

• Apply a cold compress on your back. Wrap some ice in a cloth, then put it on your back for 15-20 minutes. Three days after back pain appears, replace it with a warm compress. You can also apply a cream containing piroxicam to help reduce inflammation.

• Improve sleeping position. It is recommended to sleep with your feet slightly elevated. You can try propping your feet up with pillows while you sleep to reduce pressure on your back.

• Avoid lifting heavy objects, so that lower back pain does not return.

Reference:

https://www.ninds.nih.gov/lower-back-pain-fact-sheet