Causes of Low Back Pain
Q: Hi, I am 31 years old. I have a lower back pain, especially when I sit for long. Please advice.
Low back pains are very common in your age group.
As people reach their 30’s, both, the bone strength and muscle elasticity tend to decrease.
The disc cushions between two vertebrae tend to lose fluid and flexibility. So their ability to cushion the vertebrae during movements of the back decreases.
Pain can occur when someone lifts something too heavy or overstretches, causing a strain or spasm in one of the muscle group or ligaments in the back.
When doing some sitting job, sometimes our posture is just not correct. This leads to unequal contractions of the muscle groups in the back and may cause back pain.
It is important to sit correctly, with our back straight, when doing some sitting job.
Also, let the sitting session not be too long. Take a break after every 30-40 minutes. Stretch your back during these restful periods to nullify the spasms built up during sitting.
Other Contributing Factors
- Degenerative conditions such as arthritis
- Poor sleeping position also may contribute to low back pain
- Any injury or trauma to the back
It is recommended to take ample bed rest for a day or two to let the back pain subside. If is pains a lot, you make put ice packs or heat compress. This will reduce inflammation in the area, relax the muscles and ligaments in spasm and hence reduce pain. The remedy to be starting stretching exercises on a regular basis. You may opt for yoga, aerobics or any other form of exercise according to your choice.
Stretching exercises relax the muscles and ligaments in spasms (contractions) created due to long sitting hours. This would be essential for the long term health of your back.
For acute pains, you may take some over the counter medication like ibuprofen.
If you feel your back pain is still not under control, it may be necessary to visit an orthopedician for examination. This is to rule out any bony lesion, degenerative disease or osteoporosis which may be contributing to the pain.