Chronic Lower Back Pain: Seeking Solutions for Students

Lower back pain?

I currently experience pain in the right side of my lower back whenever I sleep in a prone position.
This symptom has persisted for about four years.
As a student, I often take naps at school in this position, but it hasn't affected my ability to sleep significantly; perhaps I've just gotten used to it.
I try to adjust to a position that causes less pain.
Recently, I consulted an orthopedic doctor who mentioned that I have a slight disc protrusion at a certain level of my spine, attributed to poor posture while sitting.
I underwent electrical therapy and heat treatment two to three times a week for one to two months, but there hasn't been any noticeable improvement.
Four years ago, I was involved in a car accident and spent about three to four months in a wheelchair during which I had poor sitting posture.
I believe that was when my issues began.
Now, I find napping very troublesome; aside from the prone position, I also experience a slight soreness in my right lower back at other times.
I don't want to live with this pain for the rest of my life.
What type of specialist should I consult to improve my condition? Is it solely reliant on my own regular exercise, or are there specific activities I should be doing? Thank you.

zhengyu, 10~19 year old female. Ask Date: 2016/04/24

Dr. Jian Jincheng reply Rehabilitation

Sleeping on the right side can cause pain in the lower back, and sleeping in this position does not alleviate spinal pain.
There may be a herniated disc in the spine.
It is advisable to schedule an appointment with an orthopedic hospital for an examination or arrange for an MRI or CT scan to determine if there are any other underlying causes.

Reply Date: 2016/04/24

More Info

Chronic lower back pain, especially in students who often adopt poor postures during study or rest, can be a significant issue. Your situation, where you experience pain primarily when lying face down, suggests that your sleeping posture and possibly underlying spinal issues are contributing to your discomfort. Given your history of a car accident and the subsequent prolonged period of immobility, it’s understandable that your back pain has persisted.

First and foremost, it’s essential to understand that chronic pain can often be multifactorial. In your case, the combination of previous injury, poor posture, and possibly inadequate muscle strength or flexibility could all be playing a role in your current symptoms. Here are some steps you can take to address your chronic lower back pain:
1. Consult a Specialist: Since you have already seen an orthopedic doctor, it may be beneficial to consult a physical therapist. Physical therapists specialize in rehabilitation and can provide you with tailored exercises to strengthen your core and back muscles, improve your posture, and enhance your flexibility. They can also teach you proper body mechanics to avoid exacerbating your pain.

2. Posture Correction: Pay attention to your posture not only while sleeping but also while sitting and studying. When sitting, ensure that your back is supported, your feet are flat on the ground, and your knees are at a right angle. Consider using ergonomic furniture or cushions that promote better posture.

3. Sleeping Position: If you find that sleeping on your stomach exacerbates your pain, try to transition to sleeping on your side or back. When sleeping on your side, placing a pillow between your knees can help maintain spinal alignment. If you prefer sleeping on your back, placing a pillow under your knees can relieve pressure on your lower back.

4. Regular Exercise: Incorporating regular physical activity into your routine can significantly help manage and reduce back pain. Focus on low-impact exercises such as swimming, walking, or cycling. Additionally, core-strengthening exercises, such as planks and bridges, can provide support to your spine.

5. Stretching and Flexibility: Incorporate stretching exercises into your daily routine. Focus on stretches that target the lower back, hips, and hamstrings. Yoga can also be beneficial, as it promotes flexibility and strength while encouraging relaxation.

6. Heat and Cold Therapy: Applying heat or cold to the affected area can provide temporary relief. Heat can help relax tight muscles, while cold can reduce inflammation. You might find alternating between the two to be effective.

7. Mindfulness and Relaxation Techniques: Chronic pain can be exacerbated by stress and anxiety. Techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help manage the psychological aspects of chronic pain.

8. Consider Alternative Therapies: Some individuals find relief through acupuncture, chiropractic care, or massage therapy. While these treatments may not work for everyone, they can be worth exploring as part of a comprehensive pain management plan.

9. Education and Self-Management: Educate yourself about your condition and the importance of self-management strategies. Understanding your body and how it responds to different activities can empower you to make better choices that promote healing.

10. Follow-Up Care: Regular follow-ups with your healthcare providers are essential to monitor your progress and make necessary adjustments to your treatment plan.

In summary, while chronic lower back pain can be challenging, a multifaceted approach that includes professional guidance, lifestyle modifications, and self-care strategies can lead to significant improvements. It’s crucial to be proactive about your health and seek the support you need to manage your pain effectively. Remember, you don’t have to endure this pain alone; there are resources and professionals available to help you on your journey to recovery.

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