This article is a translation of the following Japanese article:
Original: 腰痛の原因と改善方法｜慢性的な腰の痛みをやさしくケアする習慣
Lower back pain is one of the most common complaints faced by Japanese people, and it is said that approximately 80% of people will experience it in their lifetime.
People tend to think that it’s just age or just being tired, but
Actually, lifestyle and posture have a lot to do with it.
Author (Healthy-chan)
“Back pain is often thought of as something that comes on suddenly, but
It often occurs as a result of daily habits that accumulate.”
What is lower back pain? Let’s learn the basics first
◾️ Definition of lower back pain
Low back pain is a general term for pain and discomfort that occurs from below the ribs to the top of the buttocks.
Although there are cases where the cause can be identified (such as herniated disc or spinal canal stenosis),
In reality, approximately 85% of cases are considered to be “non-specific low back pain of unknown cause.”
👉 This is the general view expressed by the Ministry of Health, Labor and Welfare and the Orthopedic Society.
Main causes of lower back pain
① Sitting for long periods of time (desk work/driving)
If you continue to sit for a long time,
- Pressure on the lumbar vertebrae (lower part of the spine)
- Blood flow worsens
- Muscles become stiff
This can become a major cause of lower back pain.
In particular, Working on a computer in a stooped position has been found to put a greater strain on the lower back than when standing.
② Poor posture (hunched back/arched back)
- Hunched back → muscles in the back and hips are constantly stretched
- Arranged lower back → Excessive load concentrated on the lumbar vertebrae
Both are postures that are likely to cause back pain.
Author
“Even though I try to have a “comfortable posture,” it ends up being the hardest on my lower back…”
③ Muscle weakness (trunk, abdominal muscles, buttocks)
The lower back is
✔ Abdominal muscles
✔ Back muscles
✔ Buttocks (gluteal muscles)
etc. Supported by the muscles of the trunk.
If these become weak, your body will be supported only by your lower back, making you more likely to experience pain.
People who lack exercise should especially be careful.
④ Effects of stress and autonomic nerves
Lower back pain is not only a “physical problem” but is also deeply related to
psychological factors such as stress and anxiety.
It is known that when stress is strong, muscles become tense,
blood flow worsens, and pain becomes more likely to be felt.
Common symptoms of lower back pain
- Heaviness in the lower back
- Pain when starting to move
- Aggravated by staying in the same position for a long time
- Uncomfortable feeling when you wake up in the morning
- Tension in the buttocks and thighs
*If you have numbness or strong pain, you need to see a medical institution.
How to improve and prevent back pain starting today
① Be aware of the correct way to sit
The point is:
- Elevate your pelvis
- Lean lightly on the backrest
- Put the soles of your feet on the floor
Be careful if you have a habit of sitting shallowly in your chair.
② Stand up at least once an hour
The most effective way to prevent lower back pain is
not to continue in the same posture.
- Stand up
- Walk lightly
- Stretch your lower back
This alone will greatly reduce the burden on your lower back.
③ Stretching around the waist and hip joints
Recommended:
- Back of thigh (hamstrings)
- お尻
- Hip joint
Stretching these slowly will relieve tension in your lower back.
*If the pain is strong, please do not force it.
④ Review bedding (mattress)
Bedding that is too soft will cause your lower back to sink, and
Bedding that is too hard will tend to concentrate pressure.
**The ideal hardness is to maintain a natural sleeping position**.
⑤ Make light exercise a habit
Walking, gymnastics, and other
moving your body within a pain-free range are said to be effective in improving chronic lower back pain.
Author
“We tend to think that if we move, it will get worse, but in reality, lower back pain is more difficult to heal if we don’t move too much.”
Guidelines for back pain self-check
- Strong pain when bending forward or backward
- There is numbness
- Pain at night or at rest
If you have any of these, Go to a medical institution without self-diagnosis.
Summary｜Low back pain can be changed by “accumulating daily routine”
Many cases of lower back pain are caused by
✔ Posture
✔ Immobility
✔ Muscle weakness
✔ Stress
This is caused by a combination of lifestyle influences.
However,
With a little bit of awareness and habit improvement, your lower back will be able to relax.
Healthy-chan
“The waist is the foundation of the body.
If you take good care of it, your daily movements will really change.”
