Low back pain physiotherapy: how to get your back fit again
Low back pain is one of the most common complaints in Germany. Almost everyone is familiar with the unpleasant pulling or stabbing sensation in the lower back, which restricts mobility and reduces quality of life. But what are the causes of low back pain and how can it be treated? In this article, you will find out what forms of low back pain there are, how you can prevent it and which physiotherapy measures can help you to relieve your pain and strengthen your back.
What is low back pain?
Low back pain is pain in the lumbar spine that can radiate into the buttocks or legs. The lumbar spine consists of five vertebrae that are connected by intervertebral discs, ligaments and muscles. The lumbar spine is particularly susceptible to wear and tear, incorrect posture and overloading, as it bears the weight of the upper body and is responsible for the mobility of the trunk.
Most low back pain is non-specific, meaning that no clear cause for the pain can be found. This type of low back pain is often triggered or exacerbated by muscular tension, incorrect strain or psychosocial factors. Non-specific low back pain is usually harmless and improves on its own within a few weeks.
In some cases, however, low back pain can also be specific, i.e. it has a specific cause that needs to be treated. Possible causes include
- Herniated disc: this is when the soft core of an intervertebral disc protrudes outwards through a tear in the fibrous ring and presses on a nerve or the spinal cord. This can cause severe pain, numbness or paralysis.
- Spinal canal stenosis: The spinal canal, in which the spinal cord runs, narrows due to bone growths or disc protrusions. This can lead to pain, loss of sensation or weakness in the legs.
- Spondylolisthesis: This is when a vertebra shifts forward or backward in relation to the vertebra below it. This can lead to instability, pain or nerve compression.
- Vertebral fracture: A vertebra fractures as a result of an accident, osteoporosis or tumor disease. This can lead to severe pain, deformation or neurological deficits.
- Inflammatory diseases: This is when the vertebral joints or the spine become inflamed due to an infection or an autoimmune disease such as ankylosing spondylitis. This can lead to pain, stiffness or stiffening of the spine.
If you have persistent, severe or radiating pain in your lower back, you should consult a doctor to determine the cause and receive appropriate treatment.
How can low back pain be prevented?
The best prevention against low back pain is a healthy lifestyle that strengthens and protects your back. This includes:
- Regular exercise: Exercise promotes blood circulation, improves mobility and strengthens the muscles. You should do both endurance and strength training and make sure it is back-friendly. Sports such as swimming, cycling, hiking or yoga are particularly suitable.
- Ergonomic posture: Make sure that you adopt an upright and relaxed posture, both when standing and sitting. Avoid sitting or standing for long periods and change your position regularly. Use ergonomic equipment such as a height-adjustable desk, a suitable chair or a good mattress.
- Correct lifting and carrying: Avoid lifting or carrying heavy or bulky objects. If it is unavoidable, make sure that you lift from your legs and not from your back. Keep the load close to your body and avoid twisting movements. Use aids such as a rucksack or trolley.
- Stress reduction: Stress can lead to muscular tension and pain. Try to reduce or better manage stress factors. Use relaxation techniques such as breathing exercises, meditation or progressive muscle relaxation. Allow yourself regular breaks and time out.
- Healthy diet: A balanced diet provides your body with all the important nutrients it needs to function healthily. Make sure you get enough vitamins, minerals and trace elements, which are important for bone and cartilage health. Avoid being overweight, which puts additional strain on your back.
How can physiotherapy help with low back pain?
Physiotherapy is an important treatment method for low back pain that can help you to relieve your pain, improve your mobility and strengthen your back muscles. Physiotherapy includes various measures that can be individually tailored to your needs. The most common physiotherapy measures for low back pain include
- Manual therapy: this involves using specific hand movements on the spine or joints to release blockages, increase mobility and reduce pain. Manual techniques include mobilization, manipulation or traction.
- Physiotherapy: Special exercises are taught that you can perform independently to strengthen your muscles, improve your posture and train your coordination. The exercises include stretching, stabilization and mobilization.
- Heat or cold treatment: Hot or cold stimuli are applied to the affected area to promote blood circulation, reduce inflammation and relieve pain. Heat or cold treatments include hot air, red light, mud packs, rheumatic ointments, ABC plasters, ice packs or cooling sprays.
- Electrotherapy: Electrical currents or impulses are applied to the skin or muscles to stimulate the nerves, block pain conduction or promote muscle contraction. Electrotherapies include transcutaneous electrical nerve stimulation (TENS), stimulation current or ultrasound.
- Massage: Various massage techniques are used on the skin or muscles to relieve tension, loosen adhesions and improve circulation. Massage techniques include classic massage, connective tissue massage or trigger point treatment.
- Acupuncture: Fine needles are inserted at specific points on the body to harmonize the flow of energy and relieve pain. Acupuncture is based on traditional Chinese medicine and can be used as a complementary treatment for low back pain.