I came across and interesting article examining the perceptions of both patients and physical therapists as to causes of low back pain. Interestingly, both groups held similar views as to potential causes including lifting, bending, and sitting too long.
Each of these factors certainly could be a potential reason for low back pain. However, do not let yourself be scared by these words on this page. Below, I will outline what it is about these factors, which could potentially lead to issues, but not necessarily.
Lifting could lead to pain if done with improper form, high volume/reps, or lifting while twisting. This last point is where most individuals get themselves into trouble. The problem here occurs because lifting while twisting (which includes bending) puts the spine in its most vulnerable position. This risk factor is modified by simply turning to face what you are lifting. Then once you have lifted up the object, turn back in the direction you wish to move. Lifting with higher volume should make sense in that if you lift more frequently, then there are more chances for error in lifting or fatigue of the back muscles, which help protect the spine from injury.
Finally improper form, which fits with the twisting comment, but also seek to use your legs to lift and keep the load closer to the body. By doing this, you reduce the strain of the lift on your spine and back muscles.
The next issue is prolonged sitting. The basic problem here comes down to postural strain, which happens with long-term sitting. As a result the individual developments weaker muscles because you stretch them out sitting in a slouch posture and do not challenge them with activity. Our bodies are made for movement, not sitting on our behind.
The good news is, each of these issues is modifiable and can be proactively addressed on your own. To begin with….MOVE, do not sit for hours on end. If you have a sit down job, get up at least once per hour and walk about the office. This will reduce the build up of chronic strain on the low back. Next be mindful of how you are lifting. Take the extra few seconds to lift with better form to reduce your risk for injury. Also, if an item is large or heavy, get help. It is not worth injuring yourself to prove how strong you are.
Data says up to 80% of you reading have or will have low back pain at some point in your life. If you have suffered before, learn now to control or prevent future issues.
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