Pain in the lower back may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdomen and pelvic internal organs, and the skin around the lumbar area.

Back pain can affect people of any age, it is significantly more common among adults aged between 35 and 55 years. Experts say that back pain is associated with the way our bones, muscles and ligaments in our backs work together.

Risk factors for back pain

A risk factor is something which increases the likelihood of developing a condition or disease. For example, obesity significantly raises the risk of developing diabetes type 2. Therefore, obesity is a risk factor for diabetes type 2.

The following factors are linked to a higher risk of developing low back pain:

• A mentally stressful job
• Pregnancy – pregnant women are much more likely to get back pain
• A sedentary lifestyle
• Age – older adults are more susceptible than young adults or children
• Anxiety
• Depression
• Gender – back pain is more common among females than males
• Obesity/overweight
• Smoking
• Strenuous physical work.

Easy Exercise Program for Low Back Pain Relief

• Piriformis muscle stretching exercise:

The piriformis muscle runs from the back of the femur (thigh bone) to the sacrum (base of the spine). Tightness in this muscle has been linked to sacroiliac joint dysfunction and even sciatica-type pain along the sciatic nerve. To stretch the piriformis, lie on your back and cross the involved leg over the other . With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area.

Hold 30 seconds and repeat 1-2 times per day.

• Psoas Major Muscle Stretching Exercise:

The Psoas Major muscle attaches to the front portion of the lower spine (from thoracic segment 12 through lumbar segment 5) and can greatly limit low back mobility when tight. It often is one of the sources of low back pain in patients who have difficulty standing for extended periods or kneeling on both knees. This muscle can be stretched in a half kneeling position (kneeling on one knee). Rotate the leg outward and tighten the gluteal muscles on the side you’re stretching. Next, lean forward through the hip joint rather then bending through the lumbar spine. A stretch should be felt in the front of the hip that the patient is kneeling on. (Figure 2).

Hold 30 seconds and repeat 1-2 times per day.

• Hamstring Muscle Stretching Exercise:

The hamstrings run from the back of the ishial tuberosity (pelvic bone) to just below the back of the knee. They are responsible for bending the knee and assisting the gluteal muscles to extend the hip. These muscles are very important to stretch because, when tight, they make it nearly impossible to sit up straight. People who do not sit with an erect posture run the risk of early onset of degenerative disc disease and other back problems. Tight hamstring muscles are closely associated with low back pain. One way to gently stretch hamstring muscles is to lie on the back and grasp the leg behind the knee with the hip flexed to 90 degrees and the knee bent. Attempt to straighten the knee with the toes pointed back toward you.

Hold 30 seconds and repeat 1-2 times per day.

• Transversus Abdominis Muscle Strengthening (Abdominal Exercise)

Many people think of performing abdominal crunches or situps to strengthen the abdominal muscles. While “six pack abs” look nice to some, it is more important to work the Transversus Abdominis (TVA) through abdominal exercise to achieve spinal stability. When retraining the TVA, it is important to maintain a neutral lumbar spine (don’t try pushing the back all the way into the floor). The back is most often in a neutral spine position, so it makes less sense to strengthen the back in a flexed or extended position.

Lie on one’s back with the knees bent. Knees and feet should be shoulder width apart. Draw the belly button toward the spine while maintaining a neutral spine. Upon exhalation, reach toward the ceiling as if trying to grab a trapeze overhead. Then raise the head and shoulders off the floor, just to the point where the shoulder blades are barely touching the floor, and hold 1-2 seconds. Inhale upon return and repeat at the end of the next exhalation. Continue until it is not possible to maintain a neutral spine or when fatigued.

Hold 1-2 seconds; Repeat until fatigued; 1 time per day; 4-5 days per week.

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