Reasons we may have difficulty finding an appropriate treatment for low back pain.
The mistakes we can make
Low back pain can affect your ability to perform and function properly in many areas of life. This includes many basic activities of daily living, household chores, yard work, or recreational sports like golf or tennis, to name a few. These activities often become increasingly difficult to perform when complicated by low back problems.
With a proper foundation of exercises and stretches that target and re-train the muscles that affect the lower back, one can enjoy better function and performance in these areas. However, it takes time and effort to achieve results.
Chronic low back pain often prevents the muscles of the lower back, hips and legs from functioning as they naturally should. Pain in the lower spine or tight, tired muscles in this area deter and limit our movement. Correct movements become more difficult to perform because of pain and reduced mobility. We move our bodies differently to avoid further pain and end up using less specialized muscle groups. These muscles then learn to move incorrectly over time and can cause back problems later on. These muscles then become increasingly sore and tight, which also leads to pain. This complicates lower back problems and makes it harder for us to find the areas of the lower back that are the source of our pain. This complication can lead us to treat these less relevant areas of the body.
By not treating the more crucial areas that are the source of our pain, we end up applying temporary treatment to the wrong area. This naturally results in a cycle of ineffective treatment and temporary relief. Because the source of the pain has not yet been treated, sufferers may be led to mistakenly believe that their pain cannot be relieved and resign themselves to accepting chronic back pain.
Problems over time
Chronic low back pain does not develop overnight. Low back pain develops from cumulative factors that, individually or together, put stress on the lumbar vertebrae and discs. Before you notice lower back pain, a series of problems have developed to make it happen. For example, the lumbar spine can withstand large amounts of force and pressure, even if it is out of balance. However, the discs and joints involved have an upper limit in which too much pressure will cause nerve impingement, disc bulging (or tearing) or joint wear. The small intrinsic muscles that provide stability to the spine also have their limits. They strain and fatigue under constant pressure or load. They are at risk of buckling, straining, tearing or spasms when pushed beyond their limits.
Mixed body signals
These areas of the body are very strong and can withstand the load and dynamic pressures we place on them. However, they usually bear the load of failure, with few warning signs, except for a dull ache sometimes. We are usually not sensitive to these warning signs and usually interpret them as a minor problem that can be remedied with over-the-counter medications. Repeated cycles of this process increase the risk of serious injury and pain.
This tendency to misinterpret the source of certain types of low back pain and the corresponding treatment is a significant barrier to long-term treatment.
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Specific exercises as an option to explore
The idea of exercising to treat low back pain can certainly intimidate, as we may think that exercise may exacerbate or cause more pain. Therefore, it is important to follow the right method of exercise that protects the spine and is not harmful.
There are specific exercises for low back pain that can be learned. They are effective in allowing the spine to function as intended and not compensate for other muscle groups that were previously neglected. Exercises that target the hip flexors, leg muscles, and lower back are very beneficial in protecting the lumbar spine. Shifting the responsibility of the work by the spine to the muscles of the lower back, hips and legs is necessary to prevent and reverse low back pain problems. Without this, the lumbar spine compensates for the lack of adequate movement required by these muscles and joints and the risk of strain and injury to the spine and in vertebral discs increases. This results in the acute and chronic forms of pain that we experience.
We should not consider exercise an activity to be done when in pain, hoping the pain will go away. Rather, it is a way to re-train and recondition the body to function effectively to protect the lumbar spine from pain. In order to stay motivated for this reconditioning and to see the benefits on the spine, it is also helpful to understand the purpose of each muscle group being trained.
