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Low Back Pain
by Dr. Desirea D. Caucci, PT, DPT
Since 80% of people experience low back pain, most of you will be able to relate to
this week’s article all about your back. If you live with low back pain, it doesn’t have
to be that way! Believe it or not, we were not created to live with pain. The most
common form of low back pain (strained lumbar muscles) can usually be diminished and
eliminated by following two simple pieces of advice: learn to utilize proper lifting
techniques and learn to engage your abdominal muscles all of the time.
The first task, involving lifting techniques, is something that almost everyone has heard
of at some point. Lift with your legs. How many of us do that? Not many do. I
know this because I see you all at the grocery store lifting bags from the floor by
bending at your waist; I see you lifting your children up by bending over; I see you
gardening bent over and I see many of you in my office in pain because of the years
by Dr. Desirea D. Caucci, PT, DPT
Since 80% of people experience low back pain, most of you will be able to relate to
this week’s article all about your back. If you live with low back pain, it doesn’t have
to be that way! Believe it or not, we were not created to live with pain. The most
common form of low back pain (strained lumbar muscles) can usually be diminished and
eliminated by following two simple pieces of advice: learn to utilize proper lifting
techniques and learn to engage your abdominal muscles all of the time.
The first task, involving lifting techniques, is something that almost everyone has heard
of at some point. Lift with your legs. How many of us do that? Not many do. I
know this because I see you all at the grocery store lifting bags from the floor by
bending at your waist; I see you lifting your children up by bending over; I see you
gardening bent over and I see many of you in my office in pain because of the years
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of poor lifting mechanics. I can get very specific about the proper way to lift items up from the floor, but I can also
make it very concise: squat. This will enable your back to stay straight while you lift and the resulting decreased strain
off your back is immense!
The second task is learning to engage your abdominal muscles all of the time by sucking in your stomach! By bringing
your navel inward toward your spine, you are engaging your transversus abdominus, an important abdominal muscle
involved in stabilizing your spine and your posture. Make sure you do not hold your breath while pulling in your stomach
because that indicates you are using the wrong muscles. You should be able to isolate your tansversus abdominus, that
is pull in your stomach, and breath normally at the same time. If that is difficult for you, then your transversus
abdominus needs some well-deserved attention! It is also important for you to strengthen the rest of the abdominal
muscles and I recommend seeing a physical therapist to learn how to safely and most effectively target this area.
If your low back pain is recurrent and you experience times when your “back is out,” you need to follow up with your
physician or physical therapist. You can learn exercises designed for your specific body type to help diminish any current
flare-ups and to help prevent future episodes. It is my opinion that, like any health problem, the sooner you begin
treatment, the better. If you wait to do something about your pain, more complex injuries may result. Any time you
feel pain shooting into your legs, tingling or numbness, you need to seek help immediately.
Should you find yourself experiencing low back pain, I advise you get into any position that offers you relief. For many, a
relieving position in lying facedown. There is a certain taboo out there with people being advised not to lie on their
stomachs. There is no reason to be afraid of harming yourself by lying in this position, even for sleep! Lying facedown is
a natural and healthy position for you that puts your low back into extension and allows the lumbar muscles to rest (if
you can let them relax!). Many of you avoid this position when, in reality, it is the exact position that may help you the
most!
If you are unsure about positioning or anything else related to your back pain, please get help from a professional. You
deserve to live without the restrictions that low back pain brings.
make it very concise: squat. This will enable your back to stay straight while you lift and the resulting decreased strain
off your back is immense!
The second task is learning to engage your abdominal muscles all of the time by sucking in your stomach! By bringing
your navel inward toward your spine, you are engaging your transversus abdominus, an important abdominal muscle
involved in stabilizing your spine and your posture. Make sure you do not hold your breath while pulling in your stomach
because that indicates you are using the wrong muscles. You should be able to isolate your tansversus abdominus, that
is pull in your stomach, and breath normally at the same time. If that is difficult for you, then your transversus
abdominus needs some well-deserved attention! It is also important for you to strengthen the rest of the abdominal
muscles and I recommend seeing a physical therapist to learn how to safely and most effectively target this area.
If your low back pain is recurrent and you experience times when your “back is out,” you need to follow up with your
physician or physical therapist. You can learn exercises designed for your specific body type to help diminish any current
flare-ups and to help prevent future episodes. It is my opinion that, like any health problem, the sooner you begin
treatment, the better. If you wait to do something about your pain, more complex injuries may result. Any time you
feel pain shooting into your legs, tingling or numbness, you need to seek help immediately.
Should you find yourself experiencing low back pain, I advise you get into any position that offers you relief. For many, a
relieving position in lying facedown. There is a certain taboo out there with people being advised not to lie on their
stomachs. There is no reason to be afraid of harming yourself by lying in this position, even for sleep! Lying facedown is
a natural and healthy position for you that puts your low back into extension and allows the lumbar muscles to rest (if
you can let them relax!). Many of you avoid this position when, in reality, it is the exact position that may help you the
most!
If you are unsure about positioning or anything else related to your back pain, please get help from a professional. You
deserve to live without the restrictions that low back pain brings.