Managing lower back pain: Top 3 diagnoses and how to keep moving
Lower back pain is one of the most common types of discomfort we experience as we age. Understanding the causes of lower back pain can empower us to manage it effectively and continue living an active, fulfilling life. Here’s a breakdown of the top 3 diagnoses associated with lower back pain—lumbar osteoarthritis, herniated disc, and spinal stenosis—and some practical tips for continuing to move.
1. Lumbar osteoarthritis (OA)
Lumbar osteoarthritis is a form of arthritis which affects our lower back joints. Over time, the cartilage that cushions the joints of the spine may undergo changes which can cause stiffness and discomfort in the lower back. While many people think osteoarthritis results from joint overuse, studies show that underuse and prolonged sitting can contribute significantly to this condition.
Research highlights the importance of moderate physical activity in managing osteoarthritis symptoms. For example, a study in Arthritis & Rheumatology found that regular, low-impact exercise can slow the progression of osteoarthritis by helping with joint flexibility and muscle strength, reducing pain and improving function.
Bold tip: Low-impact activities like walking, swimming, or gentle yoga help keep the lumbar spine mobile and reduce stiffness. Engaging in mindful movement such as yoga and Tai Chi can send positive signals to the brain which helps reduce the sensation of pain. Participating in activities like Pilates can help improve core strength which is beneficial for mobility [1].
2. Herniated disc
A herniated disc happens when the soft center of a spinal disc pushes through an opening in its tougher outer layer. This can irritate nearby nerves, causing radiating pain, numbness, or weakness. Contrary to the popular belief that herniated discs only happen from lifting heavy objects or sudden injuries, studies show that a sedentary lifestyle and genetics can increase the chances of a disc herniated disc.
Strengthening the muscles that support your spine and practicing posture-improving exercises are effective ways to manage pain caused by herniated discs. Research shows that core stabilization exercises can reduce pain by promoting proper spine mobility. [2]
Bold tip: Start with gentle core strengthening exercises, such as pelvic tilts or bridges, either on your bed or floor, to strengthen your glutes. Bold classes which focus on core strengthening and spine flexibility, like yoga or Pilates, are excellent options for building strength and confidence.
3. Spinal stenosis
Spinal stenosis involves narrowing of the spinal canal, which can put pressure on the spinal cord and nerves, and lead to lower back pain, leg pain, and difficulty walking. This condition commonly develops as we age and can be associated with degenerative changes in the spine.
Exercises that focus on posture and balance are beneficial for spinal stenosis. Studies suggest that targeted stretching and strengthening exercises can alleviate symptoms by improving lumbar flexibility and reducing pressure on the spine. [3]
Bold tip: Try gentle exercises such as forward bends or pelvic tilts, which can help relieve pressure on the nerves. Walking and Tai Chi can also help you maintain balance and flexibility while managing pain.
Stay active with Bold
Lower back pain doesn’t have to stop you from staying active and enjoying life. By understanding your diagnosis and incorporating mindful movement into your routine, you can manage pain and strengthen your body. Movement is medicine—every gentle stretch, walk, or strength exercise helps improve not only your body’s resilience, but also your confidence.
Remember, your body is capable of adapting and healing at any age. With Bold, you can bring movement as medicine into your routine.
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