Low Back Pain

This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.

Low back pain is something we see frequently in our practice, and it's often related to lifestyle habits. The most common cause we find is a sedentary lifestyle — sitting all day with poor posture can contribute to muscle weakness and stiffness, adding stress to your lower back. Keep in mind this can also add stress to your neck and shoulders as well.

Stay Active and Stretch

One of the best ways to ease and avoid low back pain is by staying active and making movement a regular habit. Take short breaks every 30-60 minutes to stand up, walk around, or perform gentle stretches. Stretching your hamstrings, hips, and back can ease muscle tightness and ease pressure on your spine. Yoga or routines designed for back health can be helpful in strengthening the core and improving flexibility, which further prevents future episodes of back pain.

Other Treatments and Support

While lifestyle tweaks make a big difference, there are additional treatments we can consider if your back pain persists. This may include physical therapy, where a trained therapist guides you through exercises and stretches tailored to your condition. Often, imaging like an x-ray can help determine if there’s an underlying structural cause. Furthermore, over-the-counter medication (ibuprofen), topical pain relievers (Biofreeze, lidocaine patches, etc), or a brief course of muscle relaxers may ease your symptoms. Massage therapy can aid in relieving muscle tension and reducing discomfort as well.

History of a back injury?

If you have had a previous back injury, standing and movement (walking/stretching) will likely help your pain as well to a certain extent, but you will need further imaging, like an MRI, to see what damage is present. You would most definitely benefit from seeing a spine specialist- whether that is an orthopedic specialist or a physical medicine and rehabilitation specialist is up to you! Please keep in mind that if you have a brand new back injury, your insurance will likely want you to jump through a few hoops- x-ray first, physical therapy (PT) for 6-8 weeks, then MRI (which they will pay for). If you do not want to do the x-ray or PT, you can talk with your provider about paying out of pocket for the MRI.

If you’re struggling with low back pain (or spine pain of any kind), talk with your PCP to help you identify the cause and create a treatment plan. Remember, movement is medicine!

-Nina