Magdalen Health and Wellbeing

Lower back pain? Find out more

January 25, 2024

Lower back pain is a prevalent issue affecting people of all ages and backgrounds. Whether it's due to prolonged sitting,lifting a heavy weight in the gym or an underlying medical condition, finding relief and restoring function is a common goal. In this blog post, we will explore the causes, symptoms, preventive measures, and effective strategies to alleviate lower back pain and improve overall back health.
  • Causes:
- Hunching over a desk for multiple hours a day with an inadequate desk set up.
- Lifting a heavy object whether with poor form; whether that be in the gym or a heavy box at home.
- Sports injury.
- Repetitive stress to lower back for long periods of time.
- Age.
- Underlying medical conditions.

  • Common forms of back pain:
- Disc herniation
- Disc degeneration
- Facet joint syndrome
- SIJ irritation
- Muscle strains
- Piriformis syndrome
- Fractures
- Non-specific lower back pain (stress, lack of sleep, inactive, obese, physically demanding jobs)
  • Symptoms:
- shooting/pins and needles/numbness down legs: Disc injury, SIJ irritation, piriformis syndrome.
- Ache/dull: Disc injury, Facet joint syndrome, non-specific lower back pain.
- Sharp: Disc injury, SIJ irritation, muscle strain, fracture.

  • Preventative measures:
- Ergonomics: Maintaining good posture, especially when sitting at a desk or working on a computer.
- Regular Exercise: Emphasize the importance of strengthening core, glute muscles through exercises that support the lower back.
- Proper Lifting Techniques: Do not lift heavy weights on exercises you have not done before.
- Stretching: Stretching the muscles and mobilising the joints helps to keep a healthy lower back.
  • Lifestyle Adjustments for Long-Term Relief:
- Stress Management: Stress can contribute to lower back pain and address stress-relief techniques. - Healthy Diet: Nutrition has a major impact on overall health and its role in managing inflammation. - Regular Check-ups: Regular health check-ups to address any underlying medical issues.  
  • In conclusion, understanding the causes, symptoms, and effective strategies for managing lower back pain is crucial for achieving long-term relief. By incorporating preventive measures, self-care practices, and seeking professional guidance when needed, individuals can take proactive steps toward a healthier and pain-free lower back.
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