Health

Low back pain – a warning sign of instability in the body


Low back pain indicates lack of exercise, poor breathing posture or chronic stress.

According to a study by the International Pain Society by 2020, as many as 577 million people worldwide will experience low back pain. This condition is more common than any other problem, says the Centers for Disease Control and Prevention (CDC).

Acute low back pain can make it difficult for people to move for days, even weeks. Most cases of back pain are not severe, and 90% improve over time without surgery, according to the American Society of Neurosurgeons. However, the condition sometimes signals larger problems in the body.

Many back pain stems from mechanics and bad breathing posture. Because the skeleton is attached to the spine and major breathing muscle groups such as the diaphragm, poor posture can affect the spine, leading to back pain.

The waist is structured to be stable, less mobile. So when the hips are tight and lack the ability to rotate, the body compensates with lower back activity when people twist. This can also lead to muscle injuries and herniated discs.

Some people have back pain due to physical trauma. Back and vertebral fractures are rare, but they can result from significant trauma from multiple falls or accidents. In general, this type of breakdown can lead to a hernia or muscle injury.

Age-related degeneration can also lead to back pain. In fact, back pain is not a problem in the normal degenerative process. However, after the age of 30, when bone density and body mass begin to decline, the health of the discs and spine also declines. As a result, back problems will arise, especially if the person does not have a regular exercise routine.

In other words, an active lifestyle is the key to a healthy body. Inactivity will cause muscle stiffness, weakening and reducing the ability to lubricate joints, causing spinal disc dehydration. All of these can lead to back pain.

The body’s chronic stress response also contributes to back pain, creating tension and increasing pain sensitivity. Low back pain is often classified by time, as acute, chronic, or subacute.

Acute back pain is usually less than 4 weeks, chronic lasts more than 12 weeks (may be intermittent), subacute from 4 to 12 weeks.

A woman has back pain while working in an office. Image: Freepik

A growing body of research shows that being active is key to treating and preventing back pain. A 2016 meta-analysis, published in the journal JAMA, showed that active exercise reduces the risk of back pain compared with passive exercises prescribed by doctors such as support belts, orthopedic braces.

Experts say mindfulness meditation is also effective in reducing low back pain, especially in the chronic phase. Meta-analysis published in the journal Pain Medicine shows that meditation is a safe and effective method for pain management, reducing pain intensity, and improving overall quality of life.

Many experts also believe that practicing proper diaphragmatic breathing is the foundation of all back pain prevention and treatment programs. Deep breathing helps reposition the rib cage and pelvis, reducing pressure on the spine. Exercise also calms the stress response by activating the “rest and recover” state of the nervous system.

Thuc Linh (Follow CNN)

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