Low Back Pain Causes and Long-Term Management
Low Back Pain Causes and Long-Term Management
Low back pain affects 40% of Americans. 80% of Americans will experience low back pain at some point during their lifetime. At UNSTOPPABLE Training, we believe the statistics are less important than what you choose to do about it.
Causes of Low Back Pain
There are many causes of low back pain. However, 90% of reported cases are labeled as non-specific. Meaning there is no clear cause. Doctors will commonly prescribe painkillers or muscle relaxers to help manage pain symptoms, while the root cause goes unsolved.
This is usually the point at which we meet people. After assessing these individuals who previously had no clear reason for their low back pan, we find reasons:
These elements compound and cause people to exceed their body's capacity.
How to Get Rid of Low Back Pain
Working on your muscular imbalances is a natural first step but it is not enough. It is very important, but if that's all you do, you will be in and out of your physical therapist's office every 6 months. There are 2 steps to getting rid of low back pain:
Address muscular imbalances
Work on your Load Vs Capacity
These steps are simple (not easy) and effective in all cases we have seen.
Your muscular imbalances will be different from someone else's, but some very common imbalances we see across low back pain clients are:
Glutes are weak and/or don't work when they should. This makes every other muscle need to work harder.
One leg is stronger than the other. This doesn't give your low back even support.
One side of your core is stronger than the other. This leaves you vulnerable on the weaker side and makes the stronger side have to work harder.
Limited thoracic rotation. If your body cannot rotate, it causes your entire spine to become stiff.
By assessing the whole body, we can identify where your body has imbalances to address.
Load vs Capacity
Your body's capacity and the amount of stuff you can handle throughout the day must be managed.
Exceeding your body's capacity is how every single pain happens. Whether it's low back pain, shoulder pain, knee pain, etc. They are all caused by exceeding your capacity. Understanding this concept gives you the control to know what to do about it.
Everything you do, every single activity you complete, has a compound effect. Taking the dog for a walk, doing the laundry, driving the kids to school, etc. These activities take from your capacity.
The total effect of these activities will vary based on how you started your day. Did you start out rested? Is your body moving optimally? Do you have permanent structural deficiencies? These factors determine how well set-up you are at the beginning of the day. To learn more about this concept, we have a video you can watch as well.
Long-Term Low Back Pain Management
To address your low back pain long term you have to make permanent lifestyle changes. You have to work on your muscular imbalances. You have to get quality sleep and manage your stress. You have to learn how to balance your Load vs Capacity. If you can manage these factors, you can experience long-term relief from low back pain.
To learn how to do this and begin working on your muscular imbalances, take a look at our Online Mobility Training.
Low back pain affects 40% of Americans. 80% of Americans will experience low back pain at some point during their lifetime. At UNSTOPPABLE Training, we believe the statistics are less important than what you choose to do about it.
Causes of Low Back Pain
There are many causes of low back pain. However, 90% of reported cases are labeled as non-specific. Meaning there is no clear cause. Doctors will commonly prescribe painkillers or muscle relaxers to help manage pain symptoms, while the root cause goes unsolved.
This is usually the point at which we meet people. After assessing these individuals who previously had no clear reason for their low back pan, we find reasons:
These elements compound and cause people to exceed their body's capacity.
How to Get Rid of Low Back Pain
Working on your muscular imbalances is a natural first step but it is not enough. It is very important, but if that's all you do, you will be in and out of your physical therapist's office every 6 months. There are 2 steps to getting rid of low back pain:
Address muscular imbalances
Work on your Load Vs Capacity
These steps are simple (not easy) and effective in all cases we have seen.
Your muscular imbalances will be different from someone else's, but some very common imbalances we see across low back pain clients are.
Glutes are weak and/or don't work when they should. This makes every other muscle need to work harder.
One leg is stronger than the other. This doesn't give your low back even support.
One side of your core is stronger than the other. This leaves you vulnerable on the weaker side and makes the stronger side have to work harder.
Limited thoracic rotation. If your body cannot rotate, it causes your entire spine to become stiff.
By assessing the whole body, we can identify where your body has imbalances to address.
Your body's capacity and the amount of stuff you can handle throughout the day must be managed.
Exceeding your body's capacity is how every single pain happens. Whether it's low back pain, shoulder pain, knee pain, etc. They are all caused by exceeding your capacity. Understanding this concept gives you the control to know what to do about it.
Everything you do, every single activity you complete, has a compound effect. Taking the dog for a walk, doing the laundry, driving the kids to school, etc. These activities take from your capacity.
The total effect of these activities will vary based on how you started your day. Did you start out rested? Is your body moving optimally? Do you have permanent structural deficiencies? These factors determine how well set-up you are at the beginning of the day. To learn more about this concept, we have a video you can watch as well.
Long-Term Low Back Pain Management
To address your low back pain long term you have to make permanent lifestyle changes. You have to work on your muscular imbalances. You have to get quality sleep and manage your stress. You have to learn how to balance your Load vs Capacity. If you can manage these factors, you can experience long-term relief from low back pain.
To learn how to do this and begin working on your muscular imbalances, take a look at our Online Mobility Training.
Stop Guessing.
Start Living.
