Dubai, United Arab Emirates (CNN) — If you’ve had lower back pain or have dealt with it in the past, you’re not alone.
A 2020 study cited by the International Association for the Study of Pain revealed that around 577 million people globally experienced low back pain in 2017.
In fact, lower back pain causes more disability worldwide than any other condition, according to the US Centers for Disease Control and Prevention.
In the United States, it is estimated that 80% of Americans will experience at least one episode of low back pain in their lifetime, with an additional 50% chance of a recurrence within one year.
And when you suffer from lower back pain, it is understandable that you feel helpless.
An acute attack can leave you paralyzed for days or even weeks, wondering if you’ll feel better again.
Dana Santas, a certified professional and trainer of breathing, movement, mind and body in professional sports, shares her hands-on experience helping hundreds of professional athletes overcome and prevent lower back pain over the past two decades.
Santas explains that back pain is a very personal problem with a myriad of causes that influence recovery and prevention strategies.
She adds that most cases of back pain do not result in serious conditions, such as fractures or cancer, and improve by 90% without the need for surgical intervention, according to the American Society of Neurological Surgeons.
There are common reasons that may be related to your lifestyle and that can contribute to your suffering from back pain.
- Poor breathing and sitting positions
Since your rib cage is connected to your spine and the primary breathing muscle, your diaphragm is connected to your lumbar spine, and the way you breathe affects the position of your spine, thus causing back pain.
- Age-related degeneration
Back pain is not a normal part of aging. However, after age 30, when bone density and muscle mass begin to decline, the health of the intervertebral disc also declines, so lower back problems can develop, especially if you don’t exercise regularly.
- sedentary lifestyle
Regular exercise is important for the health of our muscles and bones.
Because our bodies are designed to move, immobility creates stiffness that weakens muscles and reduces joint flexibility, including dehydration of the spinal discs – all of which can lead to lower back pain.
- Excess weight or pregnancy
Excess weight in the abdominal area increases the risk of lower back pain by putting additional pressure on the spine, which can lead to muscle tension, pinched nerves, and slipped discs.
When you’re chronically stressed, your body’s stress response contributes to back pain by creating muscle tension and increasing sensitivity to pain.
Low back pain is usually classified by duration as acute, chronic, or subacute:
• Acute pain lasts less than four weeks.
• Chronic pain lasting more than 12 weeks, even if it is intermittent.
• Subacute pain lasts from four to 12 weeks.
Understanding and grading the possible cause or causes of your pain will enable you to have more effective conversations with your doctor and other healthcare professionals.
Finding safe and effective rest
Increasingly, research supports movement as the key to healing and prevention.
A 2016 meta-analysis, covering treatment modalities for more than 30,000 patients, found that proactive use of exercise demonstrated greater back pain relief and reduced risk than commonly prescribed passive methods, such as medication, use of support belts, and bed rest.
And when your back pain first starts or if you’re experiencing chronic pain that’s getting worse, the thought of exercising can hurt, here are two friendly, science-backed methods you can easily use to get some relief.
- mindful meditation
- breathing exercises
Several studies have shown that mindfulness meditation is effective in relieving lower back pain, especially chronic conditions.
A recent meta-analysis published in the journal Pain Medicine determined that meditation provides a safe and effective way to manage back pain by reducing pain intensity and improving quality of life more than non-meditative therapies.
The practice of proper abdominal breathing is the foundation of all back pain treatment and prevention programs in professional sports.
That’s because deep breathing not only helps reposition the rib cage and pelvis to take pressure off the spine, it also eases the stress response by activating the parasympathetic “rest and recovery” aspect of the nervous system that facilitates recovery.
To reduce stress, try a simple 5-7-3 breathing exercise to begin with.
Additional pain relief options include massage, acupuncture, and chiropractic care. Consult your doctor before trying these treatments to make sure they are not contraindicated for your condition.