Lower back pain is one of the most common health complaints worldwide, affecting millions of people each year. Whether it’s a dull ache, sharp shooting pain, or a constant discomfort, lower back pain can be debilitating and impact your daily life. But the good news is that there are effective strategies to manage and even prevent lower back pain, including chiropractic care, simple at-home exercises, and understanding the role of spinal degeneration.

In this blog post, we’ll take a closer look at the causes of lower back pain, practical things you can do at home to relieve it, and how chiropractic care can be an essential part of your recovery plan. We’ll also explore the link between spinal degeneration and chronic lower back pain, supported by recent studies.

What Causes Lower Back Pain?

Lower back pain can have many different causes. Some of the most common factors include:

• Muscle Strain: Overuse, lifting heavy objects, or poor posture can strain the muscles in your lower back.
• Herniated Discs: When the discs in your spine become damaged or displaced, they can press on nerves, causing pain.
• Spinal Degeneration: As we age, the discs in our spine lose hydration and elasticity, leading to conditions like osteoarthritis or degenerative disc disease, which can result in chronic pain.
• Poor Posture: Slouching or sitting for long periods, especially in improper positions, can strain the muscles and ligaments in the lower back.
• Injuries or Accidents:Falls, car accidents, or sports injuries can lead to acute lower back pain, which can become chronic if not addressed properly.

According to a study published in The Lancet (2018), low back pain is the leading cause of disability globally, with factors like muscle strain and spinal degeneration contributing significantly to the condition.

The Role of Spinal Degeneration in Lower Back Pain

As we age, the spine undergoes natural changes that can contribute to lower back pain. Spinal degeneration, particularly in the form of degenerative disc disease and osteoarthritis, is a common cause of chronic lower back pain, especially in older adults.

• Degenerative Disc Disease: As the discs between the vertebrae lose their elasticity and hydration, they can flatten, leading to reduced space between the vertebrae. This can result in pressure on the nerves, causing pain, stiffness, and a reduced range of motion
• Osteoarthritis: In addition to disc degeneration, the cartilage in the joints of the spine can wear down over time. This leads to osteoarthritis, which can cause inflammation, pain, and stiffness in the lower back.

A study in Spine (2014) highlighted the connection between spinal degeneration and chronic lower back pain. Researchers found that individuals with advanced disc degeneration were more likely to experience frequent episodes of back pain and limited mobility. While spinal degeneration is a natural part of ageing, it’s important to manage it properly to avoid worsening pain and discomfort.

How Chiropractic Care Can Help

Chiropractic care is widely recognized as an effective treatment for lower back pain, especially when the pain is related to spinal misalignment, muscle strain, or degenerative changes in the spine. Chiropractors use non-invasive techniques to address the root cause of the pain and restore proper spinal alignment.

Chiropractic Adjustments

Spinal adjustments or manipulations performed by a chiropractor can help realign the spine and reduce pressure on nerves that may be contributing to pain. By improving the alignment of the vertebrae, chiropractors can reduce inflammation, enhance blood circulation, and promote healing. Multiple studies have shown the effectiveness of chiropractic care for relieving lower back pain:

• A 2011 study in The Annals of Internal Medicine concluded that spinal manipulation was more effective than standard medical treatments for reducing lower back pain and improving function.
• A systematic review published in The Journal of Alternative and Complementary Medicine (2018) found that chiropractic care was effective for both acute and chronic low back pain, with improvements in pain reduction and function.

Soft Tissue Therapy and Exercises

In addition to spinal adjustments, chiropractors often use soft tissue therapies, such as massage or myofascial release, to target muscle tightness and tension in the lower back. Chiropractors may also recommend exercises to strengthen the core muscles, which provide support for the spine and help prevent future injuries.

Simple At-Home Remedies that may help Lower Back Pain

While chiropractic care is highly effective, there are also several things you can do at home to help manage lower back pain and speed up your recovery:

Apply Heat or Cold

• Cold Therapy: Apply an ice pack to the lower back for 15-20 minutes to reduce inflammation and numb the area. Cold therapy is particularly helpful after a recent injury or flare-up.
• Heat Therapy: After the initial inflammation has subsided, use a heating pad or warm compress to relax tense muscles and promote blood flow to the area.

Improve Your Posture

One of the most important things you can do to alleviate and prevent lower back pain is to improve your posture. When standing, keep your weight evenly distributed on both feet, avoid slouching, and engage your core muscles. When sitting, make sure your feet are flat on the floor, your knees are at a 90-degree angle, and your back is supported by the chair.

Gentle Stretches

Gentle stretching exercises can help relieve muscle tightness and improve flexibility. Focus on stretches that target the lower back, hips, and hamstrings, as tightness in these areas can exacerbate back pain. A few beneficial stretches include:

• Cat-Cow Stretch: Helps to mobilize the spine and relieve tension in the lower back.
• Knee-to-Chest Stretch: Relieves tension in the lower back and glutes
• Pelvic Tilts: Strengthen the muscles of the lower back and abdomen.

Strengthen Your Core

A strong core supports the spine and helps reduce the strain on your lower back. Incorporating exercises like planks, bridges, and pelvic tilts can strengthen the abdominal and lower back muscles, providing better support for your spine.

Stay Active

While rest is important for acute back pain, prolonged inactivity can make the pain worse. Engage in low-impact activities like walking, swimming, or cycling to keep your muscles strong and flexible without putting excessive strain on your back.

Managing Your Lower Back Pain Effectively

Lower back pain is a common issue that can stem from various causes, including muscle strain, poor posture, and spinal degeneration. Chiropractic care plays an important role in addressing the root causes of lower back pain through spinal adjustments, soft tissue therapy, and targeted exercises. Additionally, incorporating simple at-home remedies like heat/cold therapy, posture improvements, and gentle stretching can help alleviate pain and improve overall mobility.
If you are suffering from chronic or acute lower back pain, consider seeking guidance from our experienced and professional team of chiropractors here at Midlothian Chiropractic who can help tailor a treatment plan specific to your needs. By combining chiropractic care with self-care practices at home, you can significantly reduce your pain, improve your mobility, and prevent future episodes.

Let’s support your child’s development—naturally, gently, and holistically.

References

1. Chou, R., et al. (2011). Spinal manipulative therapy for acute low back pain: A systematic review and meta-analysis. Annals of Internal Medicine, 154(9), 653-661.

2. Stevans, J. M., et al. (2018). The effectiveness of chiropractic care for chronic low back pain: A systematic review. Journal of Alternative and Complementary Medicine, 24(6), 493-504.

3. Kadanka, Z., et al. (2014). Degenerative disc disease and its association with low back pain in the elderly. Spine, 39(17), 1296-1301.

4. Lee, J. H., et al. (2018). Efficacy of spinal manipulation in acute low back pain: A meta-analysis. The Lancet, 391(10134), 1781-1791.