Lower Back Pain: Causes and Prevention Tips

Lower back pain?

Hello, doctor! For the past two days, I've been experiencing pain in the lower right side of my back, just above the pelvis, as well as pain in the muscles around my right rib cage.
The pain is so severe that I can't sit or lie on my side.
Is this pain related to sitting and typing? What is the correct way to protect myself? Thank you!

Fang Xiwen, 30~39 year old female. Ask Date: 2007/07/20

Dr. Yin Xinbei reply Rehabilitation

Based on the content of the letter, it is possible that the muscle soreness is caused by poor posture, but a physical examination is necessary for a definitive diagnosis.
This type of issue is likely the result of long-term accumulation.
If the pain is severe enough to prevent sitting or lying down, it is important to seek treatment at a rehabilitation clinic promptly and rule out other potential causes of the pain.
To protect against this issue, it is advisable to maintain good sitting posture, use lumbar support for the back, and avoid staying in the same position for too long, among other measures.

Reply Date: 2007/07/20

More Info

Lower back pain is a common issue that can arise from various factors, including poor posture, muscle strain, and underlying medical conditions. Based on your description of pain in the lower back, specifically on the right side near the pelvis and rib area, it is essential to consider several potential causes and preventive measures.

Causes of Lower Back Pain
1. Muscle Strain: One of the most common causes of lower back pain is muscle strain. This can occur due to improper lifting techniques, sudden movements, or even prolonged periods of sitting in an awkward position. If you have been sitting for extended periods while typing, this could contribute to muscle fatigue and strain.

2. Poor Posture: Sitting for long hours, especially in a slouched position, can lead to muscle imbalances and strain on the spine. Poor ergonomics at your workstation can exacerbate this issue, leading to discomfort in the lower back and surrounding areas.

3. Herniated Discs: If the pain is severe and radiates down your leg, it could indicate a herniated disc, where the cushioning discs between the vertebrae bulge out and press on nearby nerves. This condition often requires medical evaluation.

4. Sacroiliac Joint Dysfunction: The sacroiliac joint connects the spine to the pelvis. Dysfunction in this joint can cause pain in the lower back and may be exacerbated by certain movements or prolonged sitting.

5. Muscle Imbalances: Weakness in the core muscles can lead to an increased load on the lower back. Strengthening these muscles can help provide better support for your spine.

Prevention Tips
1. Ergonomic Workspace: Ensure that your workstation is set up ergonomically. Your chair should support your lower back, and your feet should rest flat on the floor. The computer screen should be at eye level to prevent leaning forward.

2. Regular Breaks: Take regular breaks to stand, stretch, and move around. This helps reduce muscle fatigue and improves circulation. Aim to stand or walk for a few minutes every hour.

3. Proper Lifting Techniques: When lifting objects, always bend at the knees and keep the object close to your body. Avoid twisting your torso while lifting, as this can strain your back.

4. Strengthening Exercises: Incorporate exercises that strengthen your core, back, and pelvic muscles. Activities like planks, bridges, and pelvic tilts can help stabilize your spine.

5. Stretching: Regular stretching can improve flexibility and reduce muscle tension. Focus on stretches that target the lower back, hips, and hamstrings.

6. Heat and Ice Therapy: Applying heat or ice to the affected area can help alleviate pain. Ice can reduce inflammation, while heat can relax tense muscles.

7. Consult a Professional: If the pain persists or worsens, it is crucial to consult a healthcare professional. They can provide a thorough evaluation and recommend appropriate treatment options, which may include physical therapy, medication, or other interventions.

Conclusion
In summary, your lower back pain could be related to muscle strain or poor posture, especially if you spend long hours sitting and typing. Implementing ergonomic practices, taking regular breaks, and engaging in strengthening and stretching exercises can significantly help in managing and preventing lower back pain. If symptoms persist, seeking medical advice is essential for proper diagnosis and treatment. Remember, taking proactive steps to care for your back can lead to improved comfort and overall well-being.

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

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 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.

Preventing Back Pain: Tips for Healthy Spine and Posture

I have recently been experiencing soreness in my lumbar spine, and my back becomes painful if I don't lean against something for a while. I think this might be due to sitting at my computer desk frequently over the past couple of years, and my posture is incorrect (hunched b...

Dr. Zhang Shilie reply Orthopedics
Hello, Miss Zhen: There are many causes of lower back pain, but about ninety percent are due to soft tissue disorders (i.e., issues outside the vertebrae), such as prolonged sitting or poor posture in heavy labor. These symptoms can often be improved by changing positions, rehabi...