BY: Manoj Rajour (Physiotherapist)
With our work becoming work from home, in the past two years, we are sure that like many others you have also been slouching on your bed to just get done with that morning meeting. The end result, back pain and muscle pain that radiates down to your arm.
Although, with the situation becoming a little different, the offices are opening up now and we might think that this is the time when our posture problem will resolve, and so will the back pain, we might be far off from the truth.
Men tend to develop back pain even while working long hours from their desk, which can become a reality for many as soon as back to work becomes normal again. So, what is low back pain, and what are it causes?
Low back pain is the discomfort felt in the lower region of the lumbar spine, which may or may not have the involvement of discs, ligaments, spinal cord, nerves, and muscles.
Strain in the muscles or ligaments, spasmed muscle, tension in muscle, damages in discs, RTA injuries, fractures, or fall injuries. Apart from these, there are many causes of low back pain. Here are some to look out for:
Ruptured discs: Discs act as a cushion between each vertebra in the spine. Ruptures in the disk lead to pressure on a nerve causing back pain.
Sciatica: A sharp and shooting pain which moves through the buttock and down the back of the leg, caused by a protrusion of disc on a nerve.
Arthritis: Osteoarthritis generally leads to problems with the various joints in the body such as hip, knee and lumbar vertebrae.
Abnormal curvature of the spine: If the spine curves in an unusual way, back pain can result. An example is scoliosis, in which the spine curves to the side.
Osteoporosis: Due to degenerative changes in the bones, bones become brittle, porous, and weak leading to compression fractures in vertebrae.
Work related activities, posture, a desk job and sitting lifestyle, poor physical fitness, aging, obesity and overweight, strenuous physical exercise or work like heavy weightlifting, if done incorrectly, lifting something in poor posture, making an abrupt and awkward movement can lead to an abnormal back pain. It is important that men make sure that the stress of their everyday life does not put them at the risk of back pain.
Inflammation or swelling on the back region, long standing back pain, in which there is no improvement with lying down or resting, pain moving towards the legs, acute injury, hit or fall on the back, numbness around the buttocks along with back region, due to fever resulting in body weakness ends up causing back pain.
When to see a doctor
On Experiencing long standing numbness or tingling, or if the back pain shows no improvement with rest, or the symptoms increase with time and bothers the man in daily activity, then it is the right time to consult an expert.
1. Back press exercise: lying on your back, pull your navel towards your spine. You can do this by placing a towel roll below your lower back. Repeat 7-10 times with hold of 5-7 seconds.
2. Pelvic tilt: lie on your back with your knees bent. Next, arch your lower back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement through a comfortable range of motion. Repeat 7-10 times with hold of 5-7 seconds.
3. Bridging; lie on your back with your knees bent. Next, arch your lower back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement through a comfortable range of motion. Repeat 7-10 times with hold of 5-7 seconds.
4. Prone on elbows; lying face down, slowly press up and prop yourself up on your elbows. Repeat 7-10 times with hold of 5-7 seconds.
5. Cat and camel, while lying on your side slowly raise up your top leg to the side. Keep your knee straight and keep your toes pointing forward. The bottom leg can be bent to stabilize your body. Repeat 7-10 times with hold of 5-7 seconds. Repeat 7-10 times with hold of 5-7 seconds.
A lower back pain in men can lead to an inconvenient life where the pain takes a priority over all their work. It is important to make necessary life adjustments to make sure that back pain does not become a part and parcel of your life.
Although, if due to various factors you have already reached a body language when lower back pain is becoming a problem, then it is advisable to seek a proper expert and then make necessary life adjustments.
About the author
Dr Manoj Rajour is one of the Best Physiotherapists in Gurgaon, Haryana. He is currently holding the position of incharge Physiotherapist in CK Birla Hospital, Gurugram. He brings more than ten years of experience of providing high-quality care to patients in rehabilitation with hospitals like Columbia Asia and Max Healthcare. His vast experience has made him a leading Physiotherapist in Delhi NCR. He provides advanced physiotherapy services that helps to improve activity of daily living.
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