Low back pain is widespread

Low back pain is one of the main causes of disability globally, affecting about 619 million people. Many people who recover from it often face a recurrence within a year, highlighting the need for effective prevention strategies.

Walking can help prevent recurrence

According to a study published in The Lancet, a personalized walking program may help prevent the return of low back pain in recently recovered patients. Those who walked regularly were less likely to experience pain again and had longer intervals between episodes.

Expert advice on recovery

Experts in rheumatology and physiotherapy emphasize a gradual, gentle approach to recovery. Sciatica, while painful, is generally not serious, and most cases of low back pain improve within a few weeks. Dr. Christelle Nguyen notes that 90% of cases resolve within six weeks.

Mechanisms behind back pain

Low back pain often results from actions that strain the spine, causing the paravertebral muscles to contract and lead to pain. Sciatica occurs when a herniated disc compresses the sciatic nerve. However, not all cases involve a hernia; other factors like osteoarthritis can also cause nerve irritation.

Psychological barriers to recovery

Persistent back pain can trigger psychological responses such as fear of movement, anxiety, and obsessive thoughts about pain, which can delay recovery. Dr. Sylvain Mathieu advises continuing movement within one’s capacity to break the cycle of inactivity and pain.

Active rest and pain management

Experts recommend active rest, which involves moving gently rather than staying still. Painkillers like non-steroidal anti-inflammatory drugs and paracetamol can help manage pain temporarily, but should be used at the lowest effective dose and for short periods.

Lumbar belts and acupuncture

A lumbar belt can provide temporary support, but should not be worn for more than a couple of days. Acupuncture has shown benefits in chronic sciatica, offering better pain relief and mobility compared to a placebo, according to a 2024 study in Jama Internal Medicine.

Exercises to relieve back pain

The "hollow back/rounded back" exercise, popularized by social media influencers, helps improve back mobility and reduce chronicity. It involves gentle movements and can be done at home with guidance from a physiotherapist.

Lifestyle adjustments for prevention

Regular physical activity, good sleep, stress management, a balanced diet, and quitting smoking are all important for preventing back pain. A study published in Jama Network Open found that lifestyle changes can improve back function within six months.

Strengthening the back

Exercises like the deadlift, when performed correctly, help build back strength and mobility. The High Authority for Health recommends such exercises as part of a regular routine to support long-term back health.

Treatment for chronic pain

If back pain persists, options include comprehensive rehabilitation programs, medication, or surgery. Corticosteroid injections and specific drugs can help manage neuropathic pain, while surgery is considered only in about 20% of cases.

Occupational considerations

Back pain can sometimes be recognized as an occupational disease, especially in jobs involving heavy lifting or repetitive tasks. Medical insurance may cover treatment costs, and occupational physicians can help adjust work environments to reduce strain.