COVID-19 has forced work from home onto the agenda of every business around the world. Employees have had to remain focused on their work amid protracted and destabilizing uncertainty. That means most of us had to navigate complex conditions—grief, physical stress, loneliness—that we were simply not accustomed to in the home workplace.
As getting back to the office progresses, there are several debates about the etiology of repetitive strain injuries caused by working or sitting for long hours. Such arguments generally stem from the opinion that daily activities or social iatrogenesis exacerbate otherwise normal body aches into conditions in which medical recourse is demanded.
This intense compounding effect related to domestic and
work-related factors must be addressed at an earlier stage to avoid complicated
physical injuries. Indeed, there are multiple effective interventions that are
aimed to reduce body pain caused by excessive physical or psychosocial stresses
for not just employees but also for others who suffer from body aches.
What is Causing Lower Back Pains?
Though lower back pains can be caused by the improper posture in which a person sits, there are still several other pathological causes for this—such as a vertebral fracture, malignancy, or infection. Especially, individuals with physically demanding jobs, physical and mental comorbidities, smokers, and obese adults are more prone to lower back pains.
Many people consider back pain as something that is not a serious health concern as it happens to everyone at some point in time. But what people fail to understand is that it covers a spectrum of different types of pain that ranges from nociceptive and neuropathic to neoplastic, or non-specific. The lumbar spine in a human body consists of soft tissue, vertebrae, zygapophyseal and sacroiliac joints, intervertebral discs, as well as neurovascular structures.
When these elements come under stressors, they alone or in combination can influence significant lower back pain. Due to these myriad factors that cause lower back pain, and the insufficient explicitness of imaging and diagnostic injections; the treatment for back pains still continues to be inadequate.
Some injuries, conditions, and diseases that can cause lower back pain are listed below.
Strains and Sprains
Back strains and sprains caused by huge exertional of
physical stress are some of the most common causes of back pain. People who
lift heavy objects or abruptly jostle their back even while sneezing or
coughing can injure muscles, tendons, or ligaments.
Fractures
Most of us have fallen on our backs at least once in our
lives. Though the fall might not have seriously hurt or injured you at the
moment, it can still cause risks to the spine in the future. Also, certain
physical conditions such as spondylolysis or osteoporosis can significantly
increase the risk of fractures even during a minor fall.
Disk Problems
Your intervertebral discs are flat, round
"cushions" that are regarded as shock absorbers in between each
vertebra. Sometimes, as the persons' age increases, these disks can bulge from
their initial position in the spine and can cram a nerve or even tear
(herniated disk). Such degenerative disk diseases are also often the reasons
for back pains.
Spinal Stenosis
Spinal stenosis is a structural condition of the spine
where the spaces within your spine begin to narrow. When the spinal column is
too narrow for the spinal cord, it can put significant pressure on the nerves
that travel through the spine resulting in excruciating pain.
Arthritis
Osteoarthritis is the most common form of arthritis that
causes back pain. It normally occurs when the protective cartilage that
cushions the ends of the bones wears down over time. Spinal Osteoarthritis
causes the deterioration of cartilages in the joints and discs in the neck and
lower back which can be one of the main reasons for back pain.
Spondylolisthesis:
Spondylolisthesis is a spinal condition that occurs when one of the vertebrae, which is the bones of your spine, slips out of place onto the vertebra below it. This condition causes severe lower back pain and often leg pain as well.
The biopsychosocial model posits lower back pain as a
dynamic interaction between social, psychological, and biological factors.
These factors can both predispose to and result from damage and should be taken
into consideration when devising interdisciplinary treatment plans. To a large
extent, physical therapies and self-care treatments have proven to be
significantly beneficial in appropriate patients. Physiotherapy exercises can
improve the posture of patients and are extremely vital to a person’s
longevity, especially as they age.
Physiotherapy Exercises That Can Help Reduce Back Pain and Improve Your
Posture
1. Lower Back Rotation
Rotating your lower back and stimulating the flow of blood
is a great physiotherapy exercise that can help reduce lower back pains. The
lower back rotation can be performed by tucking one foot behind the other knee.
Once this is done, pull your leg across and hold the stretch for at least
twenty seconds. For effective results, the experts doing physiotherapy in Richmond Hill advise that the steps must be repeated at least five
times for each leg, and do it three times a day.
2. Extensions
Sometimes lying flat on your stomach can help stretch out
muscles in the lower regen. An extension stretch can be performed by laying on
your stomach, gently pushing up, and extending your lower back. Do not hold
this position but continue doing the movement ten times, for three sets, three
times each day.
3. Hip stretches
Yes, hip stretches are not only good for your hips but
also for the lower back as well. To stretch your hips, kneel on your left knee
and push your right foot forward, with the right knee bent. Hold your left foot
and slowly pull it upward. Now repeat the same steps on the other side.
4. Hamstring Stretches
Hamstring stretches are done by lying on your back and
also a stretch band is required. Then proceed to bend one leg and then push the
other leg in the air with a stretch band around your foot. Hold for at least
thirty seconds then repeat the same step for both legs five times.
5. Piriformis Stretches
Piriformis stretches are exceptional for a person’s lower
back pain. For this, you will have to place your leg across onto your other
thigh in a figure 4 shape, and slowly lower your buttock to the ground. Hold
the stretch for at least twenty seconds and repeat each leg 5 times.
Conclusion
Lower back pain is one of the most common consequences of a sedentary lifestyle and can be excruciatingly painful. It can significantly influence the person's movement and can profoundly affect their wellbeing, resulting in various musculoskeletal disorders. Physiotherapy is one of the most sought out and effective treatments that has tremendously helped people with lower back pain improve or restore mobility and reduce their pain.
Patients suffering from most types of lower back pain are
often referred to physiotherapists for intensive physical therapy for at least
four weeks as an initial conservative (nonsurgical) treatment option. If the
patient still suffers from lower back pain then they will have to consider
other more aggressive treatments, including back surgery. The aim of
physiotherapy is to reduce back pain, increase body functionality, and educate
the patient on a maintenance program to prevent future back problems.
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