About 80% of people will experience lower back pain during their lifetime. It is also the leading cause of disability in the U.S.
To understand how to treat and prevent it, WellTuned spoke with Dr. Cristin Trecroce, a medical director at BlueCross BlueShield of Tennessee.
“Low back pain is one of the most common reasons people seek care from a healthcare provider,” Dr. Trecroce says. “It can range from mild soreness to pain severe enough to prevent movement and cause missed work.”
Why lower back pain is so common
Dr. Trecroce: Many injuries and conditions can cause lower back pain. Our spine supports our body weight and movement. The lower back holds the weight of the upper body and helps with leg movement and balance. Because of the amount of movement required, the lower back is under constant stress.
Poor posture, weak muscles, aging and improper lifting or exercise techniques can make anyone vulnerable to low back pain.
How to treat lower back pain
Dr. Trecroce: If the pain isn’t severe and is likely caused by muscle strain, staying active is important. You may want to try activities such as walking, swimming, gentle stretching and routine daily movements. Rest may be helpful, but prolonged bed rest may worsen stiffness and disability over time.
Initial treatments can include:
- Applying heat or ice
- Gentle stretching
- Anti-inflammatory medications, if appropriate for your age and health. Talk to your doctor to see what medications are best for you.
Many people do not need imaging right away, but your doctor can help determine whether it is appropriate based on your symptoms. Often, back pain improves within four to six weeks. It’s reasonable to allow time for symptoms to improve with conservative treatment. Use your body as a guide. If something causes worsening pain, avoid it.
If symptoms worsen or don’t improve, contact your doctor.
When to seek medical attention immediately
Dr. Trecroce: Seek medical attention if you experience back pain along with:
- Difficulty controlling your bowels or bladder
- Numbness around the pelvic area
- Sudden weakness in your legs
- Loss of ability to walk
- Pain from trauma such as a car accident or fall
- A history of cancer
- Unexplained weight loss
- Fever
This list is not exhaustive. If you are concerned about back pain, contact your doctor.
4 ways to prevent lower back pain
Dr. Trecroce: Small, consistent healthy habits can go a long way in reducing the risk of low back pain:
- Stay active and stretch regularly. Regular activity and exercise support back health. Stay flexible by stretching the hamstrings, hip flexors and lower back. Tight muscles can affect movement and make injuries more likely.
- Strengthen your core. Your core supports your back. Strengthening the abdominal muscles may help support your spine.
- Maintain good posture. Avoid prolonged sitting or stooping forward at a desk for long periods. If you sit at a desk, get up frequently to stretch and walk around. Consider adjusting your workstation to promote good posture and reduce strain on your back.
- Maintain a healthy weight. Excess weight places additional strain on the lower back.
“The lower back is under constant stress due to the amount of movement required,” Dr. Trecroce says. “Consistent habits around posture, core strength and staying active can be a good defense.”
More from Dr. Trecroce on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.