Low Back Pain
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Patient Education Series
Lower Back Pain: The Expert Recovery Roadmap
Medically Reviewed
Dr. Vivek Arora (PT)
Low back pain is the single leading cause of disability worldwide. It can start as a dull morning ache and evolve into a debilitating condition that steals your sleep and mobility.
But here is the truth many clinics won't tell you: 80% of back pain is mechanical. It is not a disease; it is a sign that your spine's load-bearing capacity has been exceeded. The good news? You can rebuild that capacity.
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Book ConsultationWhat is Hurting?
Your lower back (Lumbar Spine) is an engineering marvel. It supports the weight of your entire upper body while allowing you to bend and twist. Pain typically comes from three structures:
- The Disc: The shock absorber between bones. (L4-L5 is the most common site of injury).
- The Facet Joints: Small stabilizing joints on the back of the spine. These can get "stuck" or arthritic.
- The Muscle: Deep stabilizers (Multifidus) that stop working when you are in pain, leaving your spine unprotected.
Deep Dive: The Muscles Behind the Pain
Why weak glutes and tight hip flexors might be the real culprits.
Why Did This Happen?
It is rarely just one thing. Most back pain is a result of a "Perfect Storm" of factors:
The "Pain Cycle"
Pain leads to fear of movement. Fear leads to inactivity. Inactivity leads to stiffness. This cycle keeps you in pain.
Herniated Discs
The soft cushion slips out and presses on nerves (Sciatica).
Lifestyle Overload
Prolonged sitting (office jobs) deactivates your glutes, forcing your lower back to do all the work.
Aging (Stenosis)
Natural wear and tear narrows the spinal canal over time.
For Women: 21 Hidden Causes
How periods, pregnancy, and hormones affect the spine.
Diagnosis & MRI Myths
Doctors usually start with a physical exam. Imaging is typically reserved for cases that don't improve.
Expert Insight: The MRI Trap
Many patients panic when they see "Disc Bulge" on their MRI report. However, studies show that 30-50% of pain-free adults have disc bulges. An MRI picture does not always equal pain. We treat the patient, not the picture.
Understanding Your X-Ray Report
What terms like "Spondylosis" and "Osteophyte" actually mean.
Red Flags
Most back pain is safe, but seek urgent care if you have:
Bladder Issues
Loss of control (Cauda Equina Syndrome).
Saddle Numbness
Numbness in the groin/inner thigh.
Foot Drop
Inability to lift toes while walking.
Fever & Pain
Back pain with unexplained weight loss.
The Recovery Plan
80% of back pain resolves with conservative care. The goal is to calm the inflammation down, then build the muscles up.
Active Recovery
Bed rest is outdated. Short walks flush inflammation and keep joints lubricated.
Heat & Posture
Use heat for comfort. Avoid "slumping" on the couch which reverses your spinal curve.
Physiotherapy
Strengthening the core and glutes is the only long-term fix to prevent future attacks.
Start Now: 5-Step Home Exercise Program
Safe, effective exercises you can do in your living room.
3 Immediate Fixes for Relief
Small adjustments in your daily life can reduce pain by 50% instantly.
1. The "Pillow Trick" for Sleeping
If you sleep on your back, place a pillow under your knees. This flattens the back and removes tension. If on your side, place it between your knees.
2. The "Wallet" Rule
Never sit with a wallet or phone in your back pocket. It tilts your pelvis and twists your spine, causing "Wallet Sciatica."
3. The 30-Minute Rule
Set a timer. Every 30 minutes, stand up and arch your back backwards 5 times. This counteracts the damage of sitting.
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Frequently Asked Questions
Common questions about back pain, recovery, and treatment.
Do I need an MRI?
In most cases, no. Clinical guidelines suggest MRI is only necessary if your pain persists for more than 6 weeks or if you have "Red Flags."
Is it muscle or disc pain?
Muscle pain is usually a dull, broad ache. Disc pain is often sharp and electric, traveling down the leg (Sciatica).
Is it my kidneys?
Kidney pain is higher up (under ribs), constant, and often comes with fever. Mechanical back pain changes with movement.
Why does it hurt in the morning?
Morning stiffness that improves with movement is a classic sign of inflammation or osteoarthritis.
Ice or Heat?
Ice for the first 48 hours (acute injury). Heat for chronic stiffness or muscle spasms.
Is bed rest good?
No. Prolonged bed rest weakens muscles. "Active rest" (gentle movement) is best.
Can Physio cure a disc bulge?
Yes. Physio strengthens the core to take pressure off the disc, allowing it to heal naturally without surgery.
When is surgery needed?
Surgery is a last resort, usually for progressive nerve damage, loss of bladder control, or if conservative care fails after 6 months.
Is walking good?
Yes, walking is the best low-impact exercise for spinal health.
Best sleeping position?
On your back with a pillow under knees, or on your side with a pillow between knees.
Can stress cause back pain?
Yes, stress causes muscle tension which can lead to chronic back pain.
Can I lift weights?
Yes, once acute pain subsides, strength training is crucial for prevention. Start light.
Do you do home visits in Korba?
Yes, for patients with severe mobility issues in select areas. Call to confirm.
How long is a session?
Initial assessment is 30-45 minutes. Follow-ups are typically 30 minutes.
Do I need a referral?
No, you can book directly with us without a doctor's referral.
Still have questions? We are here to help.