December 20, 2024
Low back pain can affect men and women of all ages.
Degeneration occurs in the vertebrae and intervertebral discs that make up the spine, with some of the greatest strains being placed on the lumbar spine. As we age, the degeneration progresses and back pain often becomes more painful.
In this article, we will discuss the causes of back pain and how to prevent it in daily life.
The main causes of lower back pain
Daily routines such as the sitting posture, sleeping habits, as well as carrying heavy loads can place a heavy strain on the lower back. Continued stress on the lumbar spine causes degeneration of the intervertebral discs and in other parts of the spine.
For people in their 60s and older, spinal canal stenosis (i.e. the narrowing of the spinal canal) is a common cause of back pain.
Lack of exercise is a bad habit that can also lead to muscle weakness, which can in turn cause back pain.
In particular, stiffness of the muscles and other parts of the body that support the spine and pelvis can cause distortion of the lumbar spine and pelvis, which may exacerbate back pain.
How to prevent back pain
Pay attention to your daily movements
To prevent back pain, pay attention to your posture to avoid putting undue strain on your lower back on a daily basis.
Always be conscious to keep your back straight
Always sit deeply when in a chair
When sitting, keep the pelvis upright and avoid rounding your back
Bend your knees when lifting a heavy load
Sleep on your side
Put strength in your abdomen
Get into the habit of exercising and stretching
Making a habit of exercising is important for preventing and improving back pain.
Make it a habit to exercise and stretch to keep the muscles that support the spine flexible and to strengthen them too.
Morning rythmical exercises and walking in water are also recommended.
Exercises to avoid lower back pain
An exercise to move the pelvis and the lumbar vertebrae
Poor movement of the pelvis and hip joints can easily strain the lower back.
By performing these exercises, you can improve the movement of the pelvis and hip joints and reduce the burden on the lower back.
1. Sit cross-legged.
2. Tilt the pelvis backward and then round the hips.
*When rounding the hips, do not allow the body to fall forward.
3．Rise the pelvis forward and then extend the hips.
*When extending the hips, be careful not to turn them back or to put too much pressure on the back.
An exercise to move the thoracic vertebrae (the spine around the chest)
If the movement of the thoracic vertebrae becomes stiff, the lower back will become easily stressed.
Doing this exercise can help reduce the burden on the lower back.
1．Sit cross-legged
2．Place your hand on your solar plexus
3．Move your upper body from side to side as if sliding the applied hand directly to the side
*Be careful not to twist your body when moving your upper body sideways
An exercise to move the entire pelvis and spine
The purpose of this exercise is to make the movements of the pelvis, lumbar spine, and thoracic spine smoother.
1．Sit as shown in the middle image (starting position)
2．Roll the pelvis back, round the hips, and round the chest as if looking down at one’s abdomen (left image)
3．Return to the starting position
4．Rise the pelvis, raise the hips, and raise the chest so that the bridge of your nose sticks out upward at an angle (image on the right)
Precautions to take when performing the exercises
When performing the exercises, move gently without overdoing it.
The duration of the exercise should not exceed 2 to 3 minutes.
Some areas of your body may require more effort to move than others, but make sure to move them too while exercising caution.
The treatments at our clinic
Prevention of back pain is important, but if you are already in pain and have been diagnosed with a condition such as disc herniation or spinal stenosis, treatment may also be necessary in some cases.
We perform the Cellgel method to repair damaged intervertebral discs, and the Florence method and Q-Florence method to widen narrowed spinal canals.
All these treatments are minimally invasive and are performed under local anesthesia. They do not require hospitalization and can be done as a day procedure.
The Cellgel Method
The Florence Method
The Q-Florence method
(in Japanese)
We also offer rehabilitation specifically tailored for lower back pain and can address a wide range of lower back pain in patients of all ages.
ILC’s specialized pain
rehabilitation
OJ Wellness Center
If you are suffering from back pain, please consider taking a consultation at our clinic.
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