Lower Back Pain After Bending: Causes and Prevention Exercises

Back pain

After bending over for a long time to pull weeds, my husband is unable to stand up straight immediately and experiences pain on both sides of his lower back.
What could be the cause? Are there any exercises he can do for prevention? What specific exercises should he perform?

lai, 40~49 year old female. Ask Date: 2001/05/02

Dr. Pan Yingda reply Rehabilitation

As people age, it is common for muscles and joints to become increasingly stiff.
The situation you described is very typical; however, there should not be any major issues.
Here are a few suggestions:
1.
Avoid maintaining a single posture for extended periods.
If you feel uncomfortable, make sure to get up and move around; otherwise, by the time you finish your work, your muscles, ligaments, and joints may already be injured.

2.
Pay attention to your posture.
Avoid slouching or bending over, and try to keep your spine elongated while minimizing unnecessary muscle tension (such as shrugging your shoulders, frowning, or grinding your teeth).

3.
In terms of exercise, I recommend engaging in stretching and flexibility exercises in a casual, relaxed, gentle, and non-strenuous manner to enhance your body's elasticity and flexibility.
Extend the sense of ease and enjoyment you experience during exercise into your daily life, and you will find that your body feels lighter and more energetic.
Wishing you and your family good health and well-being!

Reply Date: 2001/05/02

More Info

Lower back pain after bending, especially after prolonged activities like gardening or pulling weeds, is a common issue that many people experience. This discomfort can arise from several causes, including muscle strain, ligament sprain, or even issues related to the intervertebral discs. When you bend forward for an extended period, the muscles and ligaments in your lower back can become overstretched or strained, leading to pain when you attempt to straighten up.

Causes of Lower Back Pain After Bending
1. Muscle Strain: The most common cause of lower back pain is a strain of the muscles or ligaments. When you bend over for a long time, the muscles in your lower back can become fatigued, leading to pain when you try to stand up straight.

2. Disc Issues: Prolonged bending can put pressure on the intervertebral discs, which act as cushions between the vertebrae. If these discs become compressed or bulge, they can cause pain.

3. Poor Posture: Maintaining a poor posture while bending can exacerbate the strain on your back. If you bend at the waist instead of the hips, you increase the risk of injury.

4. Lack of Core Strength: Weak abdominal and back muscles can lead to inadequate support for the spine, making it more susceptible to pain during activities that involve bending.

Prevention and Recommended Exercises
To prevent lower back pain, especially after activities that involve bending, it is essential to strengthen your core muscles and improve your flexibility. Here are some exercises that can help:
1. Core Strengthening Exercises:
- Planks: Start in a push-up position and hold your body in a straight line from head to heels. This strengthens the entire core.

- Bridges: Lie on your back with your knees bent. Lift your hips off the ground, squeezing your glutes and engaging your core. This exercise strengthens the lower back and glutes.

2. Flexibility Exercises:
- Hamstring Stretches: Tight hamstrings can contribute to lower back pain. Sit on the floor with one leg extended and the other bent. Reach towards your toes on the extended leg to stretch the hamstring.

- Cat-Cow Stretch: Get on all fours and alternate between arching your back (cat) and dipping it (cow). This helps improve spinal flexibility.

3. Proper Bending Techniques:
- When bending to pick something up, always bend at the hips and knees, keeping your back straight. This technique reduces strain on the lower back.

4. Regular Aerobic Exercise:
- Activities like walking, swimming, or cycling can improve overall fitness and help maintain a healthy weight, reducing stress on the back.

5. Yoga or Pilates: These practices focus on core strength, flexibility, and proper body mechanics, which can significantly help in preventing lower back pain.

When to Seek Medical Attention
If the pain persists or worsens, it is advisable to consult a healthcare professional. They can assess for any underlying conditions, such as herniated discs or spinal stenosis, that may require more specialized treatment.

In summary, lower back pain after bending can be attributed to muscle strain, poor posture, or weak core muscles. Engaging in regular core strengthening and flexibility exercises, along with practicing proper bending techniques, can help prevent this discomfort. If pain continues, seeking medical advice is essential for appropriate management.

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