Low back pain is a common ailment, but there's much more to it than often meets the eye. In this article we put together some fun and interesting facts about low back pain that you might not know.
Can't wait to see what they are? Let's dive right in!
9 Things You Never Knew About Low Back Pain
There are hundreds of thousands of articles about low back pain (we have written many of those ourselves!) but they all tend to focus on some of the more common aspects of the condition - and rightly so.
There are lots of common issues that people with low back pain experience but low back pain can actually also be surprisingly complex - it's part of what makes it so hard to diagnose and treat. So we decided to write about some of the surprising elements of low back pain and reveal some of the research around them.
You Can Blame Your Ancestors!
Did you know that low back pain might be an evolutionary legacy? As humans evolved to walk upright, our spines had to adapt to a new way of bearing weight. This transition wasn't perfect, leaving us with a spine that is susceptible to mechanical issues and pain. The lumbar region, in particular, tends to bear the brunt of our body weight and all of our activities, making it highly susceptible to strain and injury.
Studies suggest that our ancestors' shift from quadrupedalism (walking on all fours) to bipedalism (walking on two legs) has significantly influenced the prevalence of low back pain today. The adaptation required for upright walking added stress to the lumbar vertebrae and intervertebral discs, which were originally designed for a different type of movement and load distribution.
A study from Oxford Academic actually found that the further away from our ancestral "ape" spine we got, the worse our spine health became. This evolutionary perspective helps explain why low back pain is such a widespread issue in modern humans.
2. Your Mind Matters
Low back pain isn't just a physical issue; psychological factors play a significant role. Stress, anxiety, and depression can make us more sensitive to pain perception. Stress can even be the actual cause of low back pain. The brain and body are intricately connected, and emotional distress can manifest physically, particularly in the form of chronic pain.
Research has shown that individuals with high levels of stress and negative emotions are more likely to report low back pain. The correlation between mental health and pain is so strong that some treatments for low back pain include psychological interventions like cognitive-behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR). These approaches help patients manage their pain by addressing the underlying psychological components.
3. Blame It On The Weather
This one might sound a little strange but bear with us for a moment while we explain. Weather changes can actually influence low back pain. Many people report that their pain gets worse with things like cold, damp weather or sudden changes in barometric pressure. While the exact mechanism isn't fully understood, it's believed that these conditions can affect muscle and joint function, potentially increasing pain sensitivity.
Scientific studies have explored the link between weather and pain, with mixed results. Some research indicates that colder temperatures and higher humidity levels can lead to increased stiffness and discomfort in the back, while other studies suggest that the relationship may be more psychological, with people's expectations and perceptions influencing their experience of pain.
A recent study from researchers at the University of Sydney found "no clear connection between weather and back, knee, or hip pain". However, researchers at Harvard University like Toni Golen, MD,(Editor in Chief, Harvard Women's Health Watch) and Hope Ricciotti, MD, (Editor at Large, Harvard Women's Health Watch) suggest that 'changes in barometric pressure — which happen as weather systems change — trigger these sensations in the joints'. So next time your back is playing up it might be an idea to see what the weather is doing!
4. These Boots Were Made For Walking - Or Were They?
Your choice of footwear can have a major impact on your lower back health. High heels, for instance, alter your body's alignment and can lead to increased strain on the lower back. On the flip side, wearing supportive, cushioned shoes can help maintain proper posture and reduce your risk of low back pain.
Studies have shown that improper footwear can cause changes in gait and posture, leading to compensatory movements that stress the lower back. This is particularly evident in high-heeled shoes, which shift the center of gravity forward and increase lumbar lordosis (the inward curve of the lower back), contributing to pain and discomfort .
It's important to note that it isn't just high heels that can lead to low back pain. Shoes that don't give enough arch support can also change your posture and place stress on your spine. This includes shoes like ballet flats and flip flops!
5. Culture Culprit
Low back pain is experienced differently across cultures. The prevalence, perception, and treatment of low back pain can vary widely depending on cultural beliefs and practices. For example, in some cultures, back pain is seen as a normal part of aging and is less likely to be reported
Research has shown that cultural attitudes towards pain and disability can play a part in how individuals experience and manage low back pain. In some societies, people may be more likely to seek medical attention and report their pain, while in others, there might be a tendency to tolerate the discomfort without seeking help. This cultural variation underscores the importance of considering social and cultural contexts when addressing low back pain.
6. Sleep Matters
Did you know that the way you sleep can also impact your lower back health? Certain sleep positions can either help relieve low back pain, or they can make it worse. For instance, sleeping on your stomach can increase strain on the lower back, while sleeping on your side with a pillow between your knees can help keep your spine nicely aligned and reduce discomfort.
Studies have shown that people with chronic low back pain often report improvements in pain levels when they switch to sleep positions that support proper spinal alignment. Ensuring a supportive mattress and pillow setup can also play a crucial role in managing and preventing low back pain. Proper sleep hygiene, including the right sleep position, is a simple yet effective way to alleviate lower back discomfort.
7. Let's Get To The Core!
Strong core muscles are actually essential for a healthy lower back. The core includes not just the abdominal muscles, but also the muscles around the pelvis, lower back, and hips. These muscles work together to support the spine and maintain proper posture, reducing the risk of low back pain.
Research indicates that exercises that strengthen the core, such as planks and bridges, can significantly reduce the incidence and severity of low back pain. A strong core provides better support for the lumbar spine, distributes physical stress more evenly, and improves overall stability and balance, which are crucial for preventing and managing low back pain.
8. Trust Your Gut!
There's a surprising connection between digestive health and low back pain. Conditions like irritable bowel syndrome (IBS) and chronic constipation can contribute to low back pain. The inflammation and bloating associated with these digestive issues can put additional pressure on the lower back, leading to discomfort.
Studies have shown that managing digestive health through diet, hydration, and proper medication can alleviate low back pain associated with gastrointestinal problems. The link between the gut and the spine highlights the importance of a holistic approach to managing low back pain, considering both digestive and musculoskeletal health.
9. Reality Bites!
While in-person physical therapy is the gold standard for managing low back pain, not everyone is able to access this type of care. Whether you have insurance and the only cover a portion of the program, or perhaps you don't have insurance at all. Virtual physical therapy is revolutionizing the management of low back pain.
With advancements in technology, patients can now access physical therapy sessions from the comfort of their homes. This digital physical therapy approach offers users convenience and flexibility, making it easier for individuals to adhere to their treatment plans. An added bonus of this type of care is that it is often more affordable, too!
Research has shown that virtual physical therapy can be as effective as in-person sessions for managing low back pain. Interactive platforms provide personalized exercises, real-time feedback, and continuous support from therapists.
This innovative approach is particularly beneficial for those with limited access to physical therapy clinics, ensuring that more people can receive the care they need to manage and alleviate their low back pain effectively.
Conclusions
Low back pain is actually quite a complex condition that is influenced by a variety of factors, ranging from the humble beginnings of evolutionary biology to the latest in modern technology.
By understanding these fun and interesting facts, we can better appreciate the complexities of low back pain and the innovative ways we're learning to manage it. Virtual physical therapy, in particular, is changing the landscape of pain management, offering new hope for those suffering from this common ailment so this is an exciting area to watch.
We hope that you enjoyed learning these 9 things you never knew about low back pain and that you can use them to help prevent back pain in your life.
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