Common Causes Of Low Back Pain
Low back pain affects almost everyone at some point in life. It is the most common reason for missing work and reduced work productivity. Most of back pain occurs due to poor body mechanics. Which means that pain occurs as result of prolonged position that is poor or awkward in nature, also means that pain occurs from moving parts (bone, intervertebral discs, ligaments and muscles).
Pain arises from sitting prolonged time, bending forward for a while, awkward working position (eg a mechanic working under a car), sleeping in awkward position, heavy lifting or standing for a long time with poor posture.
Poor posture produces back pain or if pain is present it worsens the pain. In fact, most of us spend our day with the back bend forward; sitting in a chair, at the desk, bending forward in which we loose the lumbar lordosis we normally have. If you do not restore the lordosis with lumbar extension you will ever loose the ability to do so and end up with flat lower back that is seen in many patients with chronic back pain.
When sitting in a certain position for a while, our body start to sag resulting in sitting slouched. That happens because your back muscle gets tired and starts to relax causing your back to slouch if kept for extended period then you start to stretch the ligaments and at that time you start to feel the pain. If ignored you may cause further distortion into the intervertebral disc between the vertebral bodies.
When pain of postural origin is first felt it is easily fixed by correcting one's posture.
Correction of Sitting Posture:
You may have the habit of poor sitting posture for many years but once back pain have developed you can not sit in the old ways anymore.
In order to learn the correct sitting posture first practice slouched – overcorrect exercise by try sitting on a stool and relax your back letting it slouch all the way down (slouched position) and hold it for 3 seconds, from that position draw yourself up all the way as far as possible (extreme correct position) and hold it for 3 seconds. Repeat the previous exercise 10 repetitions and after the last one release the last 10 percent of the lordosis strain and that is the correct sitting post that you should maintain.
Know that it will take a few weeks for the new posture to become habitual. You may need to use a lumbar roll for the mean time. When driving for a long distance try to stop your car every hour and bend your back back 10 times and walk for few minutes to reduce your lumbar lordosis and decrease the intervertebral disc pressure.
Working in Stooped Posture:
Many of the jobs and house work requires you to bend forward and if unable to avoid that then you need to regularly interrupt that before the pain starts and reduce your lumbar lordosis by bending backward 5-6 repetitions at least.