Back pain is a global burden that leads people to seek medical attention and results in leading cause of work disability. It affects 60-80% of people throughout their lifetime. All age groups are getting affected ,23% of world’s adults suffer from chronic low back pain.An annual rate of adolescents suffering from back pain are 11% to 33%. There are different definitions of low back pain depending on the source. The most commonly encountered form of low back pain is called “nonspecific low back pain”.it is usually categorized in 3 subtypes: -Acute, sub-acute and chronic. It depends on the length or duration of suffering from back pain. Acute low back pain is an episode that lasted less than 6 weeks, sub-acute is between 6-12 weeks and chronic is for 12 weeks or more.

Nonspecific low back pain accounts for over 90% of patients entering the hospitals. Leg pain is a frequent companion to low back pain arising from neurological or musculoskeletal structures of lumbar spine.

People suffering from most types of low back pain are referred for physiotherapy treatments for 3-4 before considering other aggressive treatments like back surgery. Goals of physiotherapy are to

• Decrease back pain
• Increase functional movements
• Teach an individual extensive home maintenance program to prevent its re occurrence.

Exercise a crucial aspect

Exercises are introduced in the plan once the patient is better with his pain. Lumbar spine is stabilized by various specific muscles and stronger these muscles are, less is the stress placed on disc and joints of the spine.

Stretching

proper stretching of the muscles along with the active exercises helps in attaining the normal range of motion, providing relief to the shrinking muscles from the lack of use. Individual should never bob while stretching and it should be slow and gradual.

Core strengthening exercise

They include specific exercises such as sit ups, crunches and leg raise.

Low back exercise focus on using the lower back muscles to hyperextend the spine, which should initially be done under the guidance of physiotherapist.

Prevention is better than

1) Exercise

strong bones and strengthened muscles are the key to good spinal health. include your daily workout with:

• low impact cardio
• exercise ball workouts

2) Good posture at work place

• Using efficient ergonomic chair that supports your back correctly
• Opt for stand up desks for some part of the day
• Frequent walking breaks are important to avoid prolonged sitting.

3) lift carefully

It is the commonest cause of lower back pain. Load and unload with careful tips :

• bend at your knees
• don’t twist suddenly
• Hold the objects closer to the body

4) wake up carefully in morning

Maintain straight back for an hour after waking from long sleep as this is the time your disc is most vulnerable.

5) stretching

Hamstring stretch is most important in addition to other stretches, so incorporate this in your daily routine.

THE ONLY BAD WORKOUT IS THE ONE THAT DIDN’T HAPPEN