Lower Back Pain: Causes, Prevention, and Relief Tips

Lumbar issues

Hello Doctor: I rarely exercise, and in recent years, I've noticed a condition.
When I go out for leisure activities and walk around, if I stand or walk for a long time without sitting down to rest, I gradually feel pain in my lower back.
Bending down helps relieve the discomfort, but if I stand or walk for too long, I sometimes experience pain that prevents me from bending down completely.
I have to bend down slowly in increments, and each time I do, the pain feels like a throbbing sensation in my lower back, which severely affects my travel plans.
After standing or walking for a while, I need to sit down to let my back rest, and at night when I return to the hotel, I have to apply muscle pain relief patches to feel somewhat better.
I would like to ask the doctor what might be causing this phenomenon.
Is it possible that I have poor posture while standing? What issues might my lower back be experiencing? How can I improve or prevent this? I am planning to travel abroad in June or July, and I will be walking all day for several days, so I am really worried about this situation happening again.
Thank you, Doctor.

Niming, 20~29 year old female. Ask Date: 2020/02/19

Dr. Zhan Xian reply Orthopedics

Hello, if your lower back issues are affecting your daily life, you should see an orthopedic or neurosurgeon for an examination.
As for regular care of your lower back, it is advisable to avoid prolonged standing or sitting, bending to lift heavy objects, and to engage in exercises that strengthen the core muscle groups.

Reply Date: 2020/02/19

More Info

Lower back pain is a common issue that can significantly impact daily activities and overall quality of life. Understanding its causes, prevention strategies, and relief tips is essential for managing this condition effectively.

Causes of Lower Back Pain
1. Muscle Strain: One of the most common causes of lower back pain is muscle strain, which can occur due to improper lifting techniques, prolonged standing, or sudden movements. If you are not used to physical activity, engaging in strenuous activities can lead to muscle fatigue and discomfort.

2. Poor Posture: Maintaining poor posture while standing or sitting can put undue stress on the lower back. Slouching or leaning forward can lead to muscle imbalances and pain over time.

3. Sedentary Lifestyle: A lack of regular physical activity can weaken the muscles that support the spine, making them more susceptible to injury. When you do engage in physical activity after a long period of inactivity, your body may not be prepared for the strain, leading to pain.

4. Degenerative Disc Disease: As we age, the intervertebral discs can degenerate, leading to pain and discomfort. This condition can be exacerbated by activities that put pressure on the spine.

5. Herniated Discs: A herniated disc occurs when the soft material inside the disc pushes out, potentially pressing on nearby nerves. This can cause pain that radiates down the legs, often accompanied by numbness or weakness.

Prevention Strategies
1. Regular Exercise: Engaging in regular physical activity strengthens the muscles that support the spine. Focus on exercises that improve core strength, flexibility, and overall fitness. Activities like walking, swimming, and yoga can be particularly beneficial.

2. Maintain Good Posture: Be mindful of your posture when sitting, standing, or walking. Ensure that your workstation is ergonomically designed to support good posture. When sitting, keep your feet flat on the floor and your back straight.

3. Proper Lifting Techniques: When lifting heavy objects, bend at the knees rather than the waist, and keep the object close to your body. This technique helps to minimize strain on the lower back.

4. Take Breaks: If you find yourself standing or sitting for long periods, take regular breaks to stretch and move around. This can help alleviate tension and improve circulation.

5. Use Supportive Footwear: Wearing shoes that provide adequate support can help reduce strain on the lower back, especially if you are on your feet for extended periods.

Relief Tips
1. Heat and Cold Therapy: Applying heat or cold to the affected area can help relieve pain. Cold packs can reduce inflammation, while heat can relax tense muscles.

2. Stretching and Strengthening Exercises: Gentle stretching can help alleviate tightness in the lower back. Exercises that strengthen the core and back muscles can provide long-term relief.

3. Physical Therapy: If your pain persists, consider consulting a physical therapist. They can develop a personalized exercise program to address your specific needs and help you regain strength and flexibility.

4. Over-the-Counter Pain Relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. However, consult with a healthcare provider before starting any medication.

5. Mindfulness and Relaxation Techniques: Stress can exacerbate pain. Techniques such as deep breathing, meditation, or yoga can help manage stress and reduce pain perception.

Conclusion
Given your concerns about experiencing lower back pain during your upcoming travels, it is crucial to implement these prevention strategies and relief tips in your daily routine. By maintaining an active lifestyle, practicing good posture, and being mindful of your body mechanics, you can significantly reduce the risk of lower back pain. If the pain persists or worsens, seeking professional medical advice is essential to rule out any underlying conditions and receive appropriate treatment. Enjoy your travels, and take care of your back!

Similar Q&A

Managing Lumbar Spine Pain: Tips for Relief and Prevention

I have recently noticed some discomfort in my lumbar spine while sitting, accompanied by pain when I press on it with my fingers. The pain is less noticeable when I stand straight, but it becomes quite pronounced when I bend forward. I often sit for long periods due to work and t...

Dr. Shen Boquan reply Orthopedics
Hello, everyone: Lower back pain is a common issue that many people encounter. Statistics show that 90% of individuals will experience this discomfort at some point in their lives, primarily due to inflammation and pain in the muscles, tendons, or ligaments, which are soft tissue...

Understanding Lower Back Pain: Causes and Solutions for Relief

I often wake up with lower back pain. I frequently experience discomfort in my lower back while doing household chores, such as bending over to wash dishes. Sometimes, when I sit in class and lean against the back of the chair, my lower back starts to hurt. Most of the time, when...

Dr. Zhou Hongzhi reply Orthopedics
The most common cause of lower back pain in young people is poor posture, which may lead to conditions such as scoliosis or muscle fatigue in the lower back. It is advisable to consult an orthopedic or rehabilitation specialist to determine the underlying cause.

Understanding Lower Back Pain: Causes and Solutions

I have been experiencing lower back pain frequently after walking or standing for a while. The pain usually subsides after I go to bed for some time, and I'm unsure if this is due to poor posture or if there could be other underlying causes.

Dr. Jiang Junyi reply Neurology
Hello: Your symptoms may be related to poor posture, as lumbar disc herniation can cause nerve root compression and localized myofascial inflammation. Other potential causes of lower back pain could include kidney inflammation, ureteral stones, among others. In addition to medica...

Understanding Lower Back Pain: Causes, Symptoms, and Treatment Options

I used to wear high heels frequently for work, but I haven't worn any heeled shoes for almost two years now. However, I feel like I have an issue with anterior pelvic tilt. I have tried chiropractic adjustments, but they didn't seem to help much. To lose weight, I start...

Dr. Cai Zongzhang reply Neurology
It is recommended to consult a neurologist to check for symptoms caused by lumbar nerve compression.