How To Relieve And Manage Lower Back Pain
Do you suffer from lower back pain? For countless individuals, lower back pain is considered a “normal” part of everyday life – one more burden that many of us have wrongly accepted. People might even assume this pain or discomfort is permanent and eventually define themselves as having limited mobility.
Here’s a sobering reminder of how prevalent the “epidemic” of lower back pain has become in our society – you’re not alone! According to Georgetown University Health Institute:
Almost 65 million Americans report a recent episode of back pain
8% of all adults experience persistent or chronic back pain that limits daily activities
People experiencing back pain often report feelings of sadness and hopelessness
What Causes Lower Back Pain?
Lower back pain is frequently caused by how the body moves and does not move, in addition to what lies beneath the physical exterior. This means that lower back pain often results from a combination of mechanical issues and psychosocial factors.
Movement is the key to a happy, healthy body. And yet, most of us lead very sedentary lives.
Extended periods of sitting can cause tightness in the body, eventually compromising posture and motor control. This is a textbook recipe for lower back pain.
When we attempt to compensate for a sore back, we usually resort to “default” positions and incur further damage to our bodies through repetitive motions. These “movement patterns” must be changed to achieve optimal health and wellness.
The goal is to regain pelvic stability and motor control of the spine while lengthening the hip flexors. A solid mobility program, including motor control and stability work, will help release low back tightness and correct body movement patterns.
Simple movement exercises can be incorporated into your workday or daily warm-up routine. MVMNT empowers you with the right tools to move and recover with purpose.
The Mind-Body Connection
Along with the mechanics of movement, we also need to attend to the relationship between the human mind and body. There is more to lower back pain than just sore tissue. The real question is: what precipitates this pain (i.e., what may cause the body to tense and react)?
George Engel introduced the Biopsychosocial theory in 1977. Simply put, this theory looks at how our thoughts, feelings and experiences affect our bodies and inform the healing process. For example, trauma may manifest in the body through physical symptoms. This underlying issue needs to be addressed before the body can heal itself. A holistic approach is required for all interventions.
“The dominant model of disease today is biomedical, and it leaves no room within its framework for the social, psychological, and behavioral dimensions of illness. A biopsychosocial model is proposed that provides a blueprint for research, a framework for teaching, and a design for action in the real world of health care.”
-George L. Engel SCIENCE 8 Apr 1977 Vol 196, Issue 4286 pp. 129-136
As Mr. Engel has kindly pointed out, common biopsychosocial factors that may impede progress/limit movement include stress getting stored in the body. This stress may appear as muscle tension, unconscious repressed emotions, fear of movement, and/or a dysregulated nervous system.
Wait just a minute. Did you hear that?! Chronic lower back pain can be due to factors other than the physical ones many of us tend to blame it on.
“But Crystal, could this mean that in order to heal my back pain, I might have to acknowledge these nagging sensations some refer to as “feelings”?!”
YOU GUESSED IT. The first step is acknowledgement, friends. I am happy we could get here together. You may question, “Crystal, how do we navigate such deep waters?” With our trusty paddle, of course!
You might feel overworked & exhausted, highly stressed and not sure how to start managing the stress and overwhelm. Did you know that Nervous System Dysregulation can make us more sensitive to pain & lower our stress tolerance?!
Curated Support To Manage (And Heal) Lower Back Pain
I created MVMNT with the intent of helping us to increase our capacity to heal, reduce recovery time, and restore our nervous system to peak health.
At MVMNT, I recognize the importance of whole-body connection in self-care. Within the MVMNT app, I have curated sections that help to reduce stress and develop a mindful movement practice. Our membership section contains a guided meditation and sleep series that can assist you along the path to recovery and restoration.
“Woah... Hold the phone, Crystal. Are you saying that MVMNT is not just for mobility, but it can also support me through these challenging, scary emotions I feel more frequently than I care to admit?”
YOU GUESSED IT AGAIN. You are a smart cookie. I know this is something you are capable of tackling. Take the plunge with me, and let’s do this together!
Are you ready to see how adding mindful movement can make a difference in how you feel? If you are ready to start your MVMNT practice we have a great video series to help guide you through gentle movements and stretches to nourish a cranky lower back.
