Lower Back Pain

Statistics show that 86% of the world’s population has experienced lower back pain at least once in their life. It is also the most common cause of work disability in people under 45 years of age.

Causes of lumbar pain

Lower back pain can have multiple causes:

• Genetic predisposition — family history of spinal disease
• Occupational factors — physically demanding work, prolonged sitting, repetitive movements
• Spinal deformities — scoliosis, hyperlordosis, kyphosis
• Sedentary lifestyle — lack of physical activity weakens muscles
• Core muscle weakness — abdominal and paraspinal muscles inadequately support the spine
• Excess body weight — additional load on the lumbar spine

Three phases of lumbar pain

Acute phase (up to 4 weeks)

Characteristics:

• Strong, sharp pain
• Tingling and numbness
• Muscle spasms limiting movement

Treatment:

• Manual therapy — releasing blockages
• Cryotherapy (cooling) — reduces inflammation
• TENS — electrical stimulation for pain
• Rest (but no more than 48 hours — longer rest slows recovery!)
• Patient education on proper body positioning

Subacute phase (4–12 weeks)

Characteristics:

• Pain decreasing, but mobility still limited
• Muscles weaken from inactivity

Treatment:

• Gradual introduction of mobility exercises
• Manual therapy to improve flexibility
• Kinesiotherapy — gentle core muscle exercises
• Education on proper ergonomics

Chronic phase (more than 12 weeks)

Characteristics:

• Pain lasting more than 3 months
• Possible psychosocial component (anxiety, depression)
• Fear of movement (kinesiophobia)

Treatment:

• Intensive kinesiotherapy program
• Patient education — understanding pain reduces fear
• Ergonomic advice for the workplace and daily life
• Regular physical therapy as “maintenance”
• Psychological support if needed

Prevention tips

1. Strengthen core muscles — plank, bird-dog, deadlift with light weight
2. Stretch regularly — especially hip flexors and hamstrings
3. Adjust your workplace — proper chair and monitor height
4. Move — get up every 45–60 minutes during sedentary work
5. Sleep on an appropriate mattress — not too soft, not too hard

With proper therapy and lifestyle changes, lower back pain can be successfully managed and recurrences prevented.