A Public Health Problem
Low back pain is a public health problem: in 2020, this condition affected 619 million people (10% of the world’s population), and this figure is projected to reach 843 million by 2050 individuals, according to the World Health Organization.
There are different types of lower back pain, but they are basically divided into three categories:
- The most common is mechanical low back pain, which encompasses most spinal conditions and is usually associated with postural problems;
- There is also sciatica, which is lower back pain that radiates to the lower extremities due to compression of a nerve root and is generally related to herniated discs;
- And finally, lumbar spinal stenosis, characterized by the aging of the lumbar spine, can alter the spinal canal, causing a narrowing of the area through which the nerve roots pass.
This last condition tends to affect older people more and causes difficulty walking.
Main Causes of Low Back Pain: How to Manage It
Posture is a key factor in the development of low back pain, especially if you spend a lot of time sitting at a computer or have a sedentary job. Perhaps you play video games or watch TV in a chair that doesn’t properly support your spine. Or you might even be carrying a heavy bag or a small child with poor posture. Without realizing it, you’re putting considerable pressure on your lower back.
Read more: 4 Causes That Trigger Your Lower Back Pain
Your sleeping position can also be a cause. Make sure you have the right mattress for your body shape, weight, and preferred sleeping position. Another reason for lower back pain is a lack of exercise, specifically, a lack of stretching to keep your spine healthy. This can be corrected by regular walking, swimming, and gentle exercise programs like yoga and Pilates.
The Healing Power of Walking
You have probably seen doctors ask patients to get up and walk around after a procedure. Walking activates the body, improves bowel function, oxygenates the brain, and helps prevent heart disease, among many other benefits.
For low back pain, walking can be an excellent alternative. Experts suggest that walking for 30 to 40 minutes a day can minimize pain and discomfort. We know that not everyone has the energy or time for this, so walking three times a week can already provide positive results.
Walking improves blood circulation and strengthens the abdominal and back muscles that support the spine. It also improves flexibility and joint mobility.
But first, as with any other physical exercise, there are some precautions that should be taken:
- Don’t start by walking long distances; limit yourself to 30- to 40-minute walks on flat surfaces.
- Avoid carrying heavy loads on your back.
- Wear appropriate footwear and clothing for walking.
- Drink plenty of water to stay hydrated.
- Stretch before walking to prevent cramps.
Every Case is Unique at Arch Orthopedic & Spine
Is walking the solution for all cases of low back pain? Not always. There are more specific types of low back pain that may require surgical treatment. The most urgent cases, with neurological symptoms, are herniated discs and cauda equina syndrome, characterized by low back pain accompanied by progressive weakness, sphincter dysfunction, and numbness. These cases require surgery to decompress the nerves.
To determine the cause of your pain, you need a professional diagnosis and robust treatment protocols. Your healthcare provider will examine other relevant symptoms and signs, such as numbness or tingling.
At Arch Orthopedic & Spine, our specialists can help you manage your pain, improve your posture and return to an active, functional life. They can also advise you on preventative measures to avoid the recurrence of this debilitating condition. Don’t let lower back pain hold you back. Contact us now to schedule your personalized appointment online today.
