Low back pain is not only a problem most people have at some point in life, but also the leading cause of disability in the U.S. Whether it is a sharp spasm from lifting something heavy or a daily constant ache, there are various treatments available to relieve your pain. Jessica Ryder PT, DPT, cert VRS, with Renown Health Outpatient Therapy, explains some common causes of this pain, how to treat it and ways to prevent pain flare-ups.
It’s important to realize most cases of low back pain are short term. Frequently lasting only a few days or weeks. In general these cases leave no long-term damage to the spine, muscles, discs or nerves. “However, it can become episodic or chronic (lasting longer than 12 weeks) if it is not properly understood or managed by the individual, ” cautions Ryder.
Causes of Pain
Specifically back discomfort can be related to:
Wear and tear on the spine due to age or poor movement patterns
Injury to spinal discs
Sprains (overstretching or tearing of ligaments) and strains (tears in tendons or muscles)
Trauma
Irregularities of the spine present at birth (example: scoliosis)Notably the above issues may result in a “pinched nerve” or sciatica, causing pain to extend down the leg.
Risk Factors for Pain
In particular, your chance of developing low back pain increases with the risk factors below:
Age
Being overweight
Low fitness level or occasional physical activity (“weekend warrior”)
Family history
Pregnancy
Poor posture
Jobs requiring heavy physical work (landscaping, plumbers, construction, etc.)
Renown Physical Therapy
Our team of physical therapists will partner with you to help improve your function, quality of life and prevent other medical complications that may arise.
“The presence of pain can be frightening and often keeps us from moving. However, frequent, pain-free movement is key to recovering from an episode,” says Ryder.
Flexibility stretches
“Gentle stretching and walking should be started as soon as possible after an injury or flare up,” Ryder suggests. “If you exercise regularly, keep up with your routine, but be aware of how you feel and make modifications to keep irritation to a minimum.”
Ice or Heat
“Ice and heat can both aid recovery and may be used as needed,” she says.
Physical Therapy
“Above all, if pain lasts beyond a few days, seek a referral to physical therapy for further evaluation. Then an individualized plan of care can be established for you,” recommends Ryder.
Preventing Pain with Lifestyle Changes
Although low back pain is a common complaint, Ryder says it can be prevented by:
Maintaining a healthy body weight
Moving well and moving often
Avoid sitting for a long time
Change positions often
Get regular exercise. Consistency is the key, so be sure to pick a form of exercise you find enjoyable and motivating!
Optimizing the ergonomics of your work station
Using proper lifting techniques. But if you are not sure how to properly lift, seek skilled guidance through physical therapy or a personal trainer.
Avoiding tasks requiring repetitive bending and twisting (like shoveling snow)
Ick, Ticks! 3 Ways to Protect Yourself This Season
While Lyme disease remains rare in Northern Nevada, public health officials continue to monitor cases and raise awareness during peak tick season. In Washoe County, confirmed cases have stayed low over the past two decades, but experts believe the true number may be higher due to underreporting. Ongoing efforts—including tick surveillance programs and free tick ID services—aim to help residents stay informed and protected. Health experts also urge caution when traveling to areas where Lyme disease is more common, especially during spring and summer.
A Therapist's Tips to Prevent and Manage Osteoporosis
Want to know more about osteoporosis and osteopenia? We'll dive into these conditions and give you some handy tips on preventing future problems and taking care of your bones.
With spring in full swing and summer on the horizon, it’s the perfect time to enjoy the outdoors. But as temperatures rise, staying hydrated becomes more important than ever. So how much water do you really need—and how can you make it easier to keep up? Aurosis Reddy, DO, a family medicine provider with Renown Medical Group, shares helpful hydration tips.
