Three Stages of Low Back Pain
The low back is truly the foundation of our structure. While there are many general guidelines for low back pain and proper maintenance, the truth is that our spine is like a fingerprint: very unique and one-of-a-kind. When you consider genetic make-up, traumas, habits (both good and bad), footwear, lifestyle, job, quality of mattress, weight, and diet, there are no two people with identical backs. So even though doctors talk in general, they also advise on how to learn the specifics of your back. The success in your correction and maintenance program will be based on how specific your rehabilitation is for your back.
Your low back (lumbar spine) is made up of your spine and pelvis (bony structures), joints (areas of motion/soft pads-discs), muscles (supportive structures that initiate motion), ligaments (straps that hold bone to bone), and nerves (electrical system that exits behind each bone of the spine).
When your low back hurts, it's usually a combination of some or all of the components of the back. Injuries are either caused by one major trauma or many minor traumas that occur over time. If there is an imbalance, such as a rotated pelvis, a short leg, or an increased or decreased curve in the low back, there will be areas of heightened tension that will be more vulnerable to irritation and injury. When an injury takes place, there will usually be an associated muscle spasm and swelling (inflammation) of the discs or nerves. This is why it is common to feel multiple types of pain when injured. Muscles cause dull aches, while nerves cause sharp pains.
The necessary steps in resolving a back problem:
- 1.Reduce pain/inflammation (first
stage)
2.Rehabilitation (second stage)
3.Maintenance (third stage)
First Stage
During the first stage, do
whatever it takes to break the pain/inflammation cycle as
fast as possible. Remember, 95% of all back problems are
not surgical cases. Rehabilitation is the solution. This
can only take place if you know what the problem is and
are willing to do what is necessary. No rehabilitation can
take place until the pain and swelling are significantly
reduced.
By resting, using ice, anti-inflammatory medications, a low back support (such as a brace), and pure common sense, reducing your pain and inflammation is generally a 1-2 week issue.
It is imperative, from a psychological point of view, to get out of this stage as fast as possible, as this stage hurts the most, costs money, and is the vulnerable stage for potential disc injury.
Second Stage
During the second stage, begin
slowly to rebuild a program. Your objective is to reduce the likelihood
of future problems, while allowing you to live a lifestyle
compatible with your wishes and goals.
Start with low back exercises, maybe 10 at a time a couple of times per day. Slowly increase your activity levels. Do not assume that no pain equates to a "healthy back". During this period of gradual improvement and strengthening, continue with the ice treatments. The back will become irritated as you gradually increase the workload, but is a necessary step to make improvements. Be conscious of good habits and the elimination of bad habits. Listen to your back. If you are overdoing it, and you feel increased discomfort, back off. When the back exercises are becoming a daily habit, good and bad habits are well ingrained in your brain, and anti-inflammatory medications are being used, you may begin increasing activity and incorporating aerobic exercise. This part of the rehab stage begins 1-2 weeks after starting the back exercises, as soon as you feel you are ready. This has to be a slow progression.
Third Stage
Once this rehab stage is followed
for a 2-3 month period, you can now graduate into the third
stage, which is the maintenance stage.
This is the incorporation of whatever is needed into your
daily/weekly schedule to allow you to live the life you
want to live: to do what you want to do when you
want to do it, without living with the fear of setback.
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Provided by The Running Doctor |
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