Top 3 Reasons for Low Back Pain

Low back pain is one of the most common ailments in this country. I bet you know someone who has “chronic” low back pain or at least suffers from it time to time. Did you know that it is in the top ten most expensive medical conditions as well? (https://www.onhealth.com/content/1/costs_medical_conditions). It is clocking almost $50 billion every year for treatments! That my friends, is insane.

The most frustrating part of this nationwide epidemic is that for many it’s cause is a mystery. All too often the answer given is that you have a herniated disk. Here’s a bomb drop: there is absolutely zero correlation between herniated discs and back pain. As in, some people have herniated discs with no back pain and some people have back pain with no herniated discs. There is not enough evidence to say that “slipped” or herniated discs cause this issue. Unless you had an MRI of your back showing that you had no herniations before you started having your back pain, that expensive scan is giving you little to no information. (Crooked, by Cathryn Jakobson Ramin and this article which can further site more research https://patch.com/new-york/longbeach/bp–back-pain-its-probably-not-your-herniated-discs)

If herniated discs aren’t giving you back pain, what is? Here are the top 3 reasons you might have low back pain, and good news! They are all things you can fix: without the pain pills, surgeries, and doctor’s appointments that are costing our country billions.

1. Too much sitting

Bet you knew this one, didn’t you? Do you sit in the car and drive an hour to work, then sit at your desk at the office all day, and then come home a sit on your couch for the rest of the night? This is a problem! Sitting tightens up a specific set of muscles that puts restrictions on your back. After you begin your road to recovery with loosening what’s tight and strengthening what’s weak, come up with a plan to reduce your sitting. Get up from your desk at least once every hour and take a quick walk around. Always take the stairs. Go for a walk when you get home or go work out. You can do it! I promise you, the most you sit, the worse your back pain will feel.

2. Quad and IT Bands Muscle/Fascia Tightness

In my line of work, which is to help eliminate pain, I’ve found time and time again that where you are feeling the pain is not the problem. I’ve helped get rid of carpal tunnel by loosening the bicep. Plantar fasciitis eliminated through hamstring release. The same can be true of back pain. MOST times, low back pain is coming from the quadriceps (thigh muscles aka quads). It makes sense though, doesn’t it? If you are sitting all day long, your QUADS are what are getting tighter and tighter as they are in a shortened position when you sit. This muscle and fascial tightness can cause your pelvis to be pulled forward, putting strain on your back.

There also could be tightness and restriction in your IT bands, which are super fibrous, ligament-like muscles on the side of each leg. They help you with lateral (side to side) movement, and they can get tight from both over and under use.. I’ve found some of the tightest fascia on client’s with low back pain is between the IT bands and the quads.

3. Weak Core and Glute Muscles

Loosening tight fascia can help your back pain go down or even completely away, but if you want it to stay away, you need to strengthen your core and glutes (butt). Technically your glutes are a part of your core as well, which are muscles that help stabilize your pelvis and your spine.

Have you ever worked out hard enough to make your abs sore? Like, you feel them like crazy the next day? EVERYTHING you do makes you remember how sore you are, right? That is because you need your core muscles in almost every movement you make. That is why a strong core is so essential for your back. Those muscles will help keep everything in alignment, improve your posture, and make your pelvis and spine feel supported as you go through your day.

I have seen clients with back issues go from lying on the floor in pain to being good as new from strengthening these muscles. Opt for ab exercises that do not involve twisting, such as planks, side planks, and birddogs . Also try to incorporate glute strengthening exercises such as lunges, hip bridges, and glute kickbacks.

Unfortunately we live in a world where many doctor’s simply tell you that “you’ll always have this pain, so take these pills and go away please.” Be in charge of your own body! Try some of these techniques and let’s bring down the crazy number of back pain sufferers. If you are uncomfortable trying some of these things on your own, please schedule an appointment with me. It’s my life’s mission to help get you out of pain, find the source of your pain, and educate you on how to keep it away.