Orthopedist Questions Lower back pain

Why does my lower back ache constantly?

I'm 24 year old, and a customer service employee, so I'm always sitting at a desk. About a year ago I started getting lower back pains that are just very uncomfortable. Why is this happening?

4 Answers

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https://minnesotaspineinstitute.com/conditions/back-neck-pain-types-treatments-solutions/

In your situation, the most likely cause is weakened core muscles. The core muscles support your spine and pelvis. Too much sitting, especially in the workplace, can lead to low back pain. Focusing on core exercises or getting a sit stand desk can help. Here’s a link to core exercises: https://minnesotaspineinstitute.com/wp-content/pdf/Hanson-Core-Excercises.pdf

I’ve done these exercises when my core is weak and they really can help relieve your back pain. If the exercises don’t help, then there may be another cause of your back pain, so see your primary care doctor and start working up the other causes of your back pain.
3 reasons: First, sitting is the worst position for the lower spine. Try to get up and move around or stretch periodically. Second, your back muscles are probably weak. Do core strengthening exercises daily. Google them to see what kinds there are. Finally, your hamstrings are probably tight. Hamstring stretching is very important. Do these, and in 4-8 weeks, you will see a big difference.

Hope it helps!!

Dr. Bose
It could be a number of reasons including just a low back strain. If concerned, you should be evaluated by an orthopedic surgeon or physiatrist.
This is a common problem. It is a combination likely of poor posture and weak core strength. How you sit, eat, and exercise contributes to your overall feelings of health. My general mantra for people with your issue is: strong in front, flexible in back. The transverus abdominus muscle is critical for you to strengthen, as it is the belt-like muscle deep in the abdominal wall that is crucial for maintaining posture and pelvic alignment. In terms of flexibility in back, you need to stretch your hamstrings to keep them from pulling your pelvis out of alignment. You need to arrange your workspace so that you are facing straight forward at your computer (not at an angle), your chair is high enough to allow your shoulders to relax with your forearms parallel to the floor (on armrests or with your hands on your keyboard), and you need to practice sitting with an upright posture (strong in front!). You may also want to invest in a lumbar support pillow for your office chair.

With regards to diet, unless you have food allergies, you need to increase the ingestion of nuts, berries, carrots, and whole grains. These are easy foods to take with you as snacks to keep you from binging on unhealthy food on your meal breaks. Also increase your ingestion of water throughout the day. That way, your body will maintain a higher metabolic rate, which will help control weight gain and give you more energy.