Back pain is a very common problem that most people in our country experience at least once in their lives. You may have experienced this too. The pain that comes from the middle of your back when you sit, stand, or lift a small weight for a while can be unbearable. Most of the time, this type of back pain subsides within a few days. But for some people, this pain continues for months, sometimes even years. It becomes so annoying that they cannot even do their daily tasks properly. Today, we are talking about this persistent back pain, that is, Chronic Low Back Pain.
Why is our lower back so painful?
Have you ever wondered why the lower back hurts more than the upper back? Simply put, the lower back bears the entire weight of our upper body. Think of it like a tower made up of small bones (vertebrae) stacked on top of each other. To prevent these bones from rubbing against each other, there is a soft, spongy piece of cartilage between them. We call these "discs." These act like the 'shock absorbers' in a car. The constant bending, stretching, and lifting of weights puts a lot of pressure on the lower back.
In fact, about 80% of the world's population will experience back pain at some point in their lives. For a small percentage of them, between 2% and 10%, it can become a chronic condition lasting more than 3 months.
What are the main causes of long-term back pain?
There can be many causes of back pain . Sometimes, muscle pain caused by overexertion will go away in a couple of days. But persistent pain can have deeper causes. Let's take a look at some of the main causes.
| Cause | A simple explanation |
|---|---|
| Degenerative Disc Disease | As we age, like everything else in our bodies, this disc gradually wears down and shrinks. This increases the chance that the vertebrae will rub against each other, which can cause pain. |
| Herniated Disc | Sometimes the disc becomes weak and the jelly-like material inside it bulges out, like a bubble in a car tire. If this bulge presses on a nearby nerve, it can cause unbearable pain. If this pain runs from the back down the buttocks to the legs, we call it sciatica . |
| Slipping of a vertebra (Spondylolisthesis) | As the joints and ligaments of the spine weaken with age, one vertebra can slip forward over another. This can also cause pain and pinch nerves. |
| Spinal Stenosis | Nerves can become compressed when the spinal canal, the tube-like space inside the spine through which our nerves run, narrows. This is often caused by bone spurs. |
| Other reasons | Chronic back pain can also be caused by conditions such as osteoporosis, spinal fractures, and scoliosis. |
Can genes affect this?
You might be surprised to hear this story. Sometimes the main cause of back pain is our genes. Think of two identical twins who look exactly alike. One has a job that involves heavy lifting and strenuous work. The other has an office job that requires sitting in a chair all day. But when they had an MRI scan of their spines, they found that the discs in both of them had worn out in a very similar way.
This suggests that lifestyle and genetic factors play a major role in back pain . Some people have very sensitive nociceptive fibers in their backs. This means that even the smallest things can cause them to feel severe pain. It may be because of these genetic differences that someone else can lift heavy objects without experiencing any pain.
How do you recognize when you have back pain?
Although there are many advanced technologies available today to diagnose the cause of back pain, such as X-rays, MRI ( magnetic resonance imaging ), and CAT (Computerized Axial Tomography) scans, sometimes even doctors have difficulty determining the exact cause.
Therefore, if you have back pain, the best thing to do is to see a qualified doctor rather than trying to figure out the cause yourself. Your doctor will decide what tests to do based on your symptoms.
What can we do to avoid back pain?
Although there is a genetic predisposition to back pain, it is not entirely beyond our control. Changing our daily habits can go a long way in relieving this pain and preventing it from occurring in the future.
Here are 5 simple things you can try:
- Quit smoking: Believe it or not, smokers are about a third more likely to develop back pain than nonsmokers. So if you're a smoker, get help to quit.
- Maintain good posture: Always keep your back straight when sitting, standing, and working. This may be difficult at first, but once you get used to it, your back will feel much better.
- The correct way to lift weights: When lifting something heavy, do not bend your back. Always bend your knees and lift with your back straight. This is a very important habit.
- Strengthen your core muscles: The muscles around your stomach, hips, and back provide the best support for your back. These are called your core muscles. Doing exercises that strengthen these muscles (e.g. planks) can make a big difference to your back pain. You can seek advice from a physiotherapist about this.
- Don't stay in bed: When your back hurts, you may want to stay in bed. But staying in one place can weaken your muscles and increase your pain. So, talk to your doctor and try to stay active in a way that suits you. Even a short walk can be helpful.
Remember, you don't have to live with pain when it comes. Seeking medical advice at the earliest stage of pain can prevent it from becoming a chronic condition and help you live a more comfortable life.
Take-Home Message
- Chronic low back pain is a very common condition. You are not the only one facing this problem.
- Causes such as disc degeneration and disc herniation with age are the main factors that affect this. There may also be a genetic influence.
- This condition can be largely controlled by making small changes to your lifestyle (stopping smoking, correct posture, exercise).
- If your back pain persists or is severe, do not self-medicate, but definitely see a doctor and get proper advice and treatment.
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