What should you do if you experience back pain?
In our clinic, back pain is one of the most common diagnoses we see. And it’s not surprising considering that a person’s lifetime incidence of a back pain in adulthood is as high as 84% (1). Chances are, if you are reading this article, you either have back pain now, or have in the past. So, it’s very likely you or someone you know has asked the question, “What do I do if I have Back Pain?”
Causes of Back Pain
My friends and I have laughed about how the stories of back discomfort and pain onset seem to get less impressive as we age. First it’s caused by a race or crazy weekend of lifting. A few years later it’s holding a child the wrong way. Eventually, a sneeze is all it takes.
As I have continued to treat back pain I have noticed a very strong correlation between lower extremity strength, back strength, and pain. The back and hips/gluteals work as a team. If the back is too weak, the glutes and hips take on a heavier load. If the hips and glutes are too weak, the back will work overtime and tighten up. If the pain you experience could be described as gnawing, tight, pulling or stabbing, this could potentially be the cause of your back pain.
What I most commonly see are spasms or tightness in the lower back muscles such as the quadratus lumborum, paraspinals, and iliopsoas caused by weakness. The most common areas of weakness that lead to this pain are typically gluteus medius, piriformis, and hamstrings.
When these weak areas are strengthened, the majority of people’s back pain either disappears entirely or is significantly reduced.
Exercises to Address a Weak Back
If this sounds like you, there are some great exercises you can do to strengthen your posterior chain. Keep in mind, it will take a little over a month to start seeing improvements in muscle strength and therefore reduction in pain and symptoms.
Some great basics include the following exercises:
Deadlifts (traditional or unilateral)
You can do these with kettle bells or dumbbells.
Figure 4 bridges
Hip hikes (2)
If these seem outside your comfort level or are too advanced, schedule a visit today to start with more basic strengthening.
Once in a while there is something bigger going on that needs a closer look. Some red flags that necessitate further exam include:
- Zinging, nerve pain down one or both down legs
- Pain that doesn’t ease with rest
- Pain that coincides with new bowel or bladder issues
