What is lower back pain?
Lower back pain can arise from various causes. It can be due to muscle strain from frequent bending or twisting, prolonged standing, walking, or sitting, or from incorrect posture leading to the compression of the lumbar spine, which may cause pain and even radiating numbness down the legs.
This article will focus on lower back pain caused primarily by poor posture.
Normally, the lower back has a slight C-shaped curve, approximately 40-60 degrees. Lower back pain caused by posture can occur in two ways:
1. The lower back has an excessive curve. This occurs when the back muscles and the muscles at the front of the hips are tight, combined with weakness at abdominal and gluteal muscles, causing an increased curve in the lower back.
2. The lower back has a reduced curve. This is due to tight abdominal and gluteal muscles, along with weakness at back muscles, often from prolonged sitting, resulting in a decreased curve in the lower back.
In both cases, poor posture leads to muscle imbalances, increasing the pressure on the spine and causing lower back pain. Therefore, addressing lower back pain requires focusing on posture. This can be achieved through exercises to strengthen weak or overstretched muscles (strengthening exercises), deep tissue massage to relieve tight muscles, and stretching exercises to loosen contracted muscles, thereby restoring normal posture. Additionally, physical therapy treatments, such as electrical stimulation, ultrasound therapy, shock wave and laser that can help reduce pain.
Deep tissue massage and posture adjustment
How to do Core Muscle Strengthening Exercises
1. Start by lying on your back: Bend both knees and squeeze a ball between them. Press your lower back against the floor and lift your legs to form a 90-degree angle with the floor. Breathe normally and hold for 10 seconds. Repeat 10 times per set, 3 sets per day.
2. Start on all fours: Lift your left arm, rotating your thumb upwards, and extend your right leg parallel to the floor with a straight knee. Alternate sides. Breathe normally and repeat 10 times per set, 3 sets per day.
How to stretching the back muscles:
1. Start in a kneeling position on all fours. Lean forward, placing weight on both arms, and press your hips down towards the floor. Lift your head up and hold for 10 seconds.
2. From the initial position, lift your body back to the all-fours position. Then, lean back, shifting your weight onto both legs, and hold for 10 seconds.
Physical therapy machines for treating lower back pain
Electrical stimulation
Ultrasound
Shock wave
Laser
At Pain Away Clinic, we provide a Posture Report that shows each individual’s posture. This report identifies areas where muscles are abnormally contracted or weakness, which guides our treatment approach, exercises and muscle relaxation techniques to correct posture, we can help reduce long-term back pain.
Lower Back Pain in Traditional Chinese Medicine
It is a condition where the patient feels pain in the lower back area. The pain can occur on both sides, on one side, or around the spine. Its occurrence is often associated with various factors such as exposure to external weather conditions, injuries from falls, advancing age, physical frailty, overexertion, and other factors.
Back pain in relation to Traditional Chinese Medicine is associated with:
1. The kidney organ, as the kidneys are located in the lower back area,
which is often the site of pain.
2. The bladder meridian : Located between the spine and the inner border of the scapula.”
3. The Du meridian : Located along the spine. Therefore, the treatment focuses primarily on these meridians:
The underlying causes of disease include:
~ External factors: Exposure to cold from the outside can cause the meridians to lose warmth, leading to blockages that prevent the flow of Qi and blood in the meridians. Additionally, injuries can cause internal bleeding and disrupt the circulation of Qi and blood.
~ Internal factors: Deficiency of Qi and blood, as well as a lack of nourishment in the meridians.
Key acupuncture points: Da Chang Shu (大肠俞),A Shi point(阿是穴),Wei Zhong(委中)。
The point Dàchángshū (大肠俞) : is located at the level of the fourth lumbar vertebra (L4) of the lower back and is considered to be within the bladder meridian. Dàchángshū is located in the lower back and is needled to promote the circulation of blood and Qi in that area.
The point Āshìxuè (阿是穴) : in Traditional Chinese Medicine refers to the “tender point,” which is often a location that feels painful or uncomfortable upon touch.
Clinically, this point is frequently used in acupuncture or other treatment methods to alleviate pain or discomfort. The focus is on treating the area that feels painful or uncomfortable to enhance the effectiveness of the treatment.
The point Wěizhōng (委中) : is located at the midpoint of the knee joint. It is considered to be within the bladder meridian. This point is commonly used in the treatment of back pain and lower back pain. Although it is located far from the lower back area, it can help enhance the circulation of blood and Qi in that region.
In addition, lower back pain can be treated using cupping therapy. Cupping is a method that can be applied to various parts of the body, but for lower back pain, it is recommended to perform cupping on the entire back. This is because the bladder meridian and the du meridian run through this area.
The treatment focuses on cupping the area where the patient feels pain, including the bladder meridian and the du meridian.
Q&A
Q: How long does it take to recover from lower back pain?
A: The recovery time depends on the cause and severity of the pain, as well as the patient’s behavior in adjusting their posture correctly. Proper adjustments are necessary to prevent long-term back pain.
Q: Why does lower back pain occur?
A: Lower back pain can arise from various causes, including muscle tension, prolonged static positions, herniated discs, injury from overuse, age-related degeneration, or accidents. It varies based on individual structural factors. If the pain persists for more than 4 weeks, it’s advisable to consult a specialist for a thorough diagnosis and appropriate treatment.
Q: Can lower back pain be completely cured?
A: It depends on the severity of the condition and the patient’s lifestyle. With appropriate exercise, stretching, and correct posture to minimize stress on the spine, it is possible to achieve complete recovery.
