It doesn’t matter whether its a sharp stabbing pain or a dull ache, having back pains can make it very hard for you to concentrate at work. Unfortunately, a lot of the jobs out there put you in positions where a lot of back strain cannot be prevented. In fact, you don’t have to be involved with lifting heavy objects to yearn for some low back pain therapy.

Sometimes even, simply sitting in an office desk all day will have you seeking lower back pain therapy. Understanding though what may be causing you pain is the first step towards addressing lower back pain for you.

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Work-related causes of lower back pain

There are different causes of lower back pain you might be looking at. You may be in need of low back pain therapy because of the following:

• Repetition – The repetition of certain movements leads to muscle injury or fatigue, especially if you are stretching beyond the range of motion you are comfortable with;

• Force – Overexerting causes too much pressure on your back which can lead to injury. Moving or lifting heavy objects is the number one reason why people suffer from overexertion at work;

• Posture – If you’re sitting improperly all day, you’re probably slouching which exaggerates the natural curves of the back to cause injury and fatigue in the long run; and

• Stress – Pressures at work increases stress levels that tighten muscles and lead to muscle tension, worsening your bad back.

Easy low back pain therapy at home

If you have lower back pain, you’ll be more than familiar with that tension in your back, most especially when you wake up in the morning. The following stretching exercises will aid in bringing back some of the elasticity in your muscles and boost mobility to decrease discomfort and back pain.

• Knee-to-chest stretch – While lying on your back with your knees bent and heels on the floor, place both of your hands behind a knee and bring that knee to the chest. Put your leg down and repeat with the other knee.

• Press Ups – While lying on your stomach slowly push your body upwards with your arms as if you were going to do a pushup, but leave your legs and hips on the ground while you do it, creating a backwards arch in your back. Go as far as you comfortably can, and hold for 10-20 seconds. Repeat several times each day.

Easy low back pain therapy at work

Stretching is indeed good for low back pain therapy. However, there are other things you can do besides getting a good stretch to alleviate low back pain. Some of what you can do regarding low back pain therapy include:

• Paying attention to posture – If you find yourself standing for long periods of time regularly for work, take the time to rest a foot on a small box or stool. When sitting, make sure that both of your feet are flat on the floor while you keep your knee’s level with your hips. If you must, look for a foot stool you can prop your feet on. Make sure you don’t overextend the arch of your back by putting a small pillow or rolled towel behind your lower back for support.

• Lifting properly – Lift with your knees and tuck in your core muscles. Hold the object as close to the body as possible and place it between your legs when lifting.

• Modifying repetitive tasks – Think about all the repetitive tasks you do and come up with ways to help you avoid these repetitive tasks as much as possible. For instance, if you work on a desk all day, make sure that you at least have a chair that offers proper support. If you travel a lot, lessen the strain of carrying heavy luggage by opting for a rolling suitcase.

Where there’s pain, there is something wrong so listen to your body. Don’t wait for conditions to worsen before you seek therapy because the milder a condition is, the easier it will be to treat.

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Herniated Disc Treatment

You’ve probably heard people say they have a “slipped” or “ruptured” disc in the back. Sometimes they complain that their back “went out”. What they’re most likely describing is a herniated disc. This condition is a common source of back and leg pain. At the bottom of this article I explain the best herniated disc treatment, but first I want to do some explaining.

Discs are soft cushions found between the vertebrae that make up the spinal column (your backbone). In the middle of the spinal column is the spinal canal, a hollow space that contains the spinal cord. The nerves that supply the arms, leg, and torso come from the spinal cord. The nerves from the neck supply the arms and hands, and the nerves from the low back supply the butt and legs. The discs between the vertebrae allow the back to move freely and act like shock absorbers.

The disc is made up of two main sections. The outer part (the annulus) is made up of tough cartilage that is comprised of series of rings. The center of the disc is a jelly-like substance called the nucleus pulposus. A disc herniates or ruptures when part of the jelly center pushes through the outer wall of the disc into the spinal canal, and puts pressure on the nerves. A disc bulge is when the jelly substance pushes the outer wall but doesn’t completely go through the wall.

What do you feel?

Lower back pain will affect four out of five people during their lifetime. The most common symptom of a herniated disc is “sciatica”. Sciatica leg pain is best described as a sharp, often shooting pain that begins in the buttocks and goes down the back of one leg. This is most often caused by pressure on the sciatic nerve that exits the spinal cord. Other symptoms include:

• Weakness in one leg or both legs
• Numbness and tingling in one leg (pins & needles)
• A burning pain centered in the low back
• Loss of bladder or bowel control (seek medical attention
  immediately)
• Back pain with gradually increasing leg pain. (If you have
  weakness in both legs. Seek immediate attention.)

How do you know you have a herniated disc?

Your medical history is key to a proper diagnosis. A physical examination can usually determine which nerve roots are affected (and how seriously). A simple x-ray may show evidence of disc or degenerative spine changes. An MRI (magnetic resonance imaging) is usually the best option (most expensive) to determine which disc has herniated.

Why do discs herniate?

Discs are primarily composed of water. As we become older (after the age of 30), the water content decreases, so the discs begin to shrink and lose their shape. When the disc becomes smaller the space between the vertebrae decreases and become narrower. Also, as the disc loses water content the disc itself becomes less flexible.

While aging, excess weight, improper lifting and the decrease in water in the discs all contribute to the breaking down of discs, the primary cause of a herniation or bluge is uneven compression and torsion that’s placed on the discs.

This uneven pressure is caused by imbalances in muscles that pull the spine out of its normal position and then your body is forced to function in what I call a physical dysfunction. Every human being develops these dysfunctions over time and eventually they cause enough damage to create pain.

The best herniated disc treatment

When it comes to herniated disc treatment, there are traditional treatments such as ice/heat, ultrasound, electrical stimulation, cortisone injections, anti-inflammatory medications and even surgery. While these may deliver some relief, it will usually be temporary if at all.

But the major problem with these traditional treatments is that they can’t fix or heal a herniated disc as they do not address the actual cause of the problem. For example, even if you were to have a surgery and get some pain relief, the fact is the dysfunctions that caused the disc to herniated in the first place are still there and if not addressed, they will continue to place uneven pressure and strain on the discs and sooner or later you will likely have another problem
with that disc, or others.

Without identifying and addressing the underlying cause of the problem, which is the physical dysfunctions caused by imbalances in muscles, you will likely continue to suffer with this condition and the continuous flare ups for years. Unfortunately, most doctors, chiropractors and physical therapists don’t spend time or focus on identifying the physical dysfunctions that are responsible for the condition so most people end up jumping from one useless traditional treatment to the next and suffer for months or years unnecessarily.

If you have been diagnosed with a herniated disc, or are wondering if your back pain may be caused by a herniated disc, either way you must identify and address the physical dysfunctions that are causing your pain as part of your recovery.

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This has been a guest post by Dr. Robert Duvall, DPT, ATC, MGFI

Dr. Robert Duvall is a Doctor of Physical Therapy and Certified Athletic Trainer. He has helped Thousands of people identify and cure their back pain by educating them with articles such as the one above…

To read more articles by Dr. Duvall you can visit the Articles Section at the Healthy Back Institute.

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