Three Kinds of Lower Back Pain

Lower Back Pain is normally classified into one of three categories:

1. Axial lower Back Pain – known as simple Back Pain
2. Radicular lower Back Pain – known as Sciatica
3. Lower Back Pain with referred pain

Lower Back and Leg Pain – Sciatica

Your lower back and leg pain when standing is likely Sciatica, or radicular lower Back Pain. Causes of lower back and leg pain when standing are usually the compression or pinching of a lower spinal nerve, especially the sciatic nerve.

The sciatic nerve runs from your spine, down the back of your thigh, down the back of your calf, and into your foot. As the nerve is compressed or pinched, you feel pain radiating from your lower back down into your leg. Sometimes, Sciatica will cause greater pain in the leg than in the back. The patient hurries to a doctor, asking for causes of lower back and leg pain when standing.

The sciatic nerve compression may be caused by a herniated disk. It may also be caused by a narrowing of the passage through which the nerve travels the spine. This is more common in older people. If you have diabetes or nerve root injuries, these also may cause compression of the sciatic nerve.

Lower Back and Leg Pain Treatment

If you have lower back and leg pain when standing, try the following:

* Apply a heating pad to the painful area or areas.
* Alternate ice packs with the heat.
* Take an over-the-counter (OTC) medication to relieve the pain.
* Rest for a day or two.
* Try exercises for Back Pain to release compression.

CAUTION: You should call your family doctor if your lower back and leg pain continue beyond 2 or 3 weeks, or if you have any of these additional symptoms:

* Leg pain that extends below the knee
* Numbness in the legs or groin area
* Fever, nausea or vomiting, stomachache, weakness or sweating
* Inability to control bathroom functions

THREE KEYS

Three keys to lower Back Pain exercise are:

* begin slowly
* be consistent
* build habits

Your lower Back Pain exercise should begin slowly and gently. Back muscles damage quickly, rebuild slowly. Ensure muscles get the full benefit of your lower Back Pain exercise by beginning slowly.

Be consistent with your lower Back Pain exercise. Set aside time for careful exercise at least 3 times weekly. Then hold to your schedule. Lower Back Pain exercise needs to be consistent.

As your lower Back Pain exercise begins to strengthen your muscles, work to build “lower Back Pain exercise habits” into your life. Add aerobic activity such as cycling, swimming, or walking.

Proper Lower Back Pain Exercise

Before you begin lower Back Pain exercise, meet with your physician and discuss your exercise plan. Your doctor may teach you additional exercises. Once your doctor gives the word, you can begin lower Back Pain exercise at home.

Begin with Warm-up

Lower Back Pain exercise demands warm-up, so schedule at least five minutes at the start of your exercise period for that. Use some type of slow, rhythmic movement. Walking is a good warm-up for lower Back Pain exercise. Use an easy walking pace, inhaling and exhaling evenly and deeply.

Try these lower Back Pain exercises

1. Back, hip, and leg muscles. Stand with your back against a wall. Place your feet shoulder-width apart, your hands on your hips. Inhale and exhale deeply and evenly as you gently slide your back down the wall until your knees are at an angle of about 90 degrees. Count to five, and then gently and slowly slide back to your original position. Repeat five times. This will stretch and strengthen lower back, hip, and leg muscles.

2. Back and hip muscles #1. You may want a mat under you for this. Lying facedown on the floor, tighten the muscles in one leg and raise it from the floor. Hold the leg up while you count to ten, and then lower it slowly to the floor. Lift the other leg, count to 10, and lower it slowly to the floor. Repeat 5 times with each leg to give added strength to lower back muscles and the hip muscles that support them.

3. Back and hip muscles #2. Use a straight back kitchen or dining chair for this exercise. Stand behind the chair, holding the chair with both hands. Lift one leg up and back, keeping its knee straight. Return it slowly to position, and lift the other leg up and back in the same way. Repeat 5 times with each leg. This lower Back Pain exercise will strengthen hip muscles that support your back, as well as back muscles themselves.

Secret

Think “slow” and “gentle” for successful lower Back Pain exercise. Inhale before every repetition. Exhale during the action.

End with Cool-down

Lower Back Pain exercise times should always end with a cool down. Use gentle stretching and breathing exercises, relaxing your muscles.