Lower Back Pain
Introduction
Lower back pain is a common occurrence with a multitude of potential causes. Athletes, in particular, face a heightened risk of injury leading to lower back pain. While this condition may not always be severe, it can certainly cause discomfort and hinder your ability to perform optimally. What causes lower back pain? How can you treat it?
What is lower back pain?
Lower back pain, or lumbago, is a condition affecting the lumbar spine that causes discomfort and pain. Most often it is caused by an injury to muscles or tendons in the back. Age, weight, and overall health can make you more likely to experience lower back pain.
Causes
Sports such as basketball, baseball, tennis, and golf can lead to a lumbar strain as they involve quick twisting movements of the back. Weight lifting and football require pushing and pulling that can also cause lower back pain.
Below are some possible causes of lower back pain:
Strains and sprains: These are the most common causes of back pain. Injury to muscles, tendons or ligaments can occur by lifting something too heavy, lifting with improper form, or sudden twisting of the spine.
Fractures: These are breaks or cracks in the bones of the spine, often caused by an accident such as a fall.
Disk problems: Disks can degenerate with age, providing less protection of bones in the spine. They can also tear (herniated disk) or bulge and press on a nerve.
Structural problems: Spinal stenosis (spinal column is too narrow for the spinal cord) or scoliosis (curvature of the spine) can cause pain, stiffness and trouble moving.
Disease: Conditions such as spine tumors, infections, cancer, and other similar diseases can also contribute to back pain.
Symptoms
Symptoms of lower back pain may appear gradually, or only arise during a back movement.
Below are some symptoms you may experience:
Pain: Pain will vary from person to person. It can be dull or sharp, mild or severe. Sometimes it can radiate through the bottom and legs. Often the pain is worse in certain positions and gets better when lying down.
Stiffness: Stiffness often accompanies lower back pain, making it tougher to move or straighten your back.
Posture issues: Lower back pain might make it difficult to stand up straight, and you might stand “crooked” or bent.
Muscle spasms: Muscles in the lower back may spasm or contract uncontrollably following a sprain, causing extreme pain and making it difficult to move.
Diagnosis
Lower back pain can signify a number of different conditions and injuries. Here are some tests your healthcare provider might perform to make a diagnosis:
Spine X-ray: This test uses radiation to creates images of bones.
MRI(Magnetic Resonance Imaging): This technique utilizes a magnet and radio waves, an MRI produces images of bones, muscles, tendons, and other soft tissues.
CT(Computed Tomography) scan: This scan uses X-rays + computer, creates 3D images of bones and soft tissues
EMG(Electromyography): This test assess nerves and muscles for neuropathy (nerve damage)
Treatment
Here are some common ways that back pain is treated:
Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) are often prescribed to relieve pain.
Physical therapy (PT): This treatment focuses on strengthening muscles, supporting the spine, and improving flexibility.
Injections: Injections deliver medication directly to the affected area, with steroid injections sometimes used to alleviate pain and reduce inflammation.
Surgery: In some cases, surgery may be necessary to address certain injuries or conditions.
Prevention
Lower back pain resulting from a condition or disease may be unavoidable, but injuries can often be prevented. Below are some ways to reduce your risk of sustaining a back injury
Lifting correctly: Lift with your legs, not your back. Bend at the knees and keep objects close to your body while maintaining a tight core.
Healthy weight: Removing excess weight can relieve pressure on vertebrae and disks.
Strengthen abdominal muscles: A strong core will support the spine and prevent injury by stabilizing it.
Here are some prevention methods for specific sports:
Cycling
Ride a bike that fits you
Research proper biking technique
Use biking gloves, handlebar cover to reduce jarring in upper body
Use shock absorbers on front wheel
Running
Run on a track or grass rather than hard concrete and avoid uneven surfaces
Wear high-quality shoes with proper cushioning
Improve running form (ask coach or PT)
Warm up lower back muscles before running
Weightlifting
Stretch well and warm up before moving to heavier weights
Learn proper lifting techniques
Avoid exercises that put stress on your spine (squats, clean-and-jerks, snatches, deadlifts), at least until you have the core and back strength to perform them
Try out training machines rather than free weights, they may put less stress on your back
Tennis
Bend your knees while playing
Activate your core
Avoid overextending while serving and taking shots
Swimming
Avoid keeping your back extended during strokes on your stomach
Learn proper swimming techniques (keeping your body level in the water, tightening your abdominal muscles, keeping your head on the surface of the water)
Golf
Ask PT about best posture and technique for swing
Warm up and stretch properly before playing
Bend your knees when going to pick up a ball
Use a trolley or golf cart
Sources
“Back Pain and Sports: Medlineplus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/patientinstructions/000519.htm. Accessed 12 Feb. 2024.
“Low Back Pain: Causes, Diagnosis & Treatments.” Cleveland Clinic, my.clevelandclinic.org/health/diseases/7936-lower-back-pain. Accessed 12 Feb. 2024.
“Lumbar Strain.” Johns Hopkins Medicine, 8 Aug. 2021, www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-strain-weight-lifters-back.
“Safe Lifting Practices.” Ability Rehabilitation, 17 June 2021, abilityrehabilitation.com/news/safe-lifting-practices/. Accessed 12 Feb. 2024.