If you’re struggling to stand up straight because of lower back pain, you’re not alone. This common issue can affect your daily life, making simple tasks difficult and uncomfortable. But there is hope! Understanding what might be causing your pain and learning how to manage it can help you get back on your feet—literally.
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise correctly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
What is lower back pain?
Lower back pain is discomfort or pain felt in the lower part of your spine. It can range from a dull ache to a sharp, shooting pain. This pain can make it hard to move, stand, or even sit comfortably.
How common is lower back pain?
Lower back pain is very common. Almost everyone experiences it at some point in their lives. It can affect people of all ages, but it is most common in adults aged 30 to 50.
Some common medical conditions of the spine are spinal stenosis, herniated disc, degenerative disc disease, spinal rheumatoid arthritis, cauda equina syndrome (nerve compression at the end of the spinal cord), and spinal fusion.
What Structures Make Up the Back?
The back is a complex structure consisting of bones, muscles, ligaments, nerves, and discs. These components work together to support the body and allow movement.
The lower back, or lumbar spine, supports much of the body’s weight and is particularly prone to pain and injury.
Secondary common spinal pain would be thoracic joints such as Thoracic Facet Joint Pain.
Symptoms and Causes
What are the symptoms of lower back pain?
The symptoms of lower back pain can vary. They include:
- A dull or aching pain in the lower back
- Sharp pain that may come and go
- Stiffness in the lower back
- Difficulty standing up straight
- Pain that spreads to the hips or legs
- Muscle spasms in the lower back
Some people believe that if your lower back is making popping sounds, it is an indication of a spinal problem. Actually, research shows that it is not always the case.
Please note that if you have any of the following symptoms, it is a good idea to speak with your health care provider.
Why Can’t You Stand Up Straight?
Several factors can contribute to difficulty standing up straight, including muscle weakness, obesity, psychological factors, and balance issues. The most common reason is spinal issues. I will discuss them below:
Poor Posture
Sitting or standing the wrong way can strain your back. If you slump over your desk or hunch your shoulders, your back muscles have to work harder. Over time, this can cause pain.
Muscle Strain
Lifting something heavy or twisting your body the wrong way can stretch or tear the muscles in your back. This is called a muscle strain. It’s one of the most common causes of low back pain.
The discs in your spine act like cushions between the bones. Sometimes, these discs can move out of place or break. This can press on nerves in your back, causing pain and making it hard to stand up straight.
Arthritis
Arthritis is when your joints get swollen and stiff. It can affect any joint in your body, including those in your back. When the joints in your spine are affected, it can cause low back pain. This is more commonly seen in older people.
Sciatica: Compression of the Nerves
The sciatic nerve runs from your lower back down each leg. If something presses on this nerve, you might feel pain in your back that spreads down your leg. This is called sciatica.
Injury
The result of an injury to the spine can lead to an infection of the spine if left untreated properly.
How to Heal Your Low back Pain & Straighten Up
Stay Active
Even though it might hurt, try to keep moving. Gentle activities like walking or swimming can help keep your back muscles strong and flexible.
Stretch and Strengthen
Doing exercises that stretch and strengthen your back can help a lot. Yoga or simple stretching exercises can make a big difference. Strong muscles support your spine better and can prevent pain.
Strengthening the muscles that support the lower back can help alleviate and prevent back pain. Consider trying the foundation back exercises that have been proven to be successful in treating chronic low back pain.
Here are three of the best strengthening exercises for lower back pain:
Superman Exercise:
The exercise strengthens the lower back and improves overall back stability.
How to do it:
- Lie face down on a mat with your arms extended in front of you and your legs straight.
- Simultaneously lift your arms, chest, and legs off the ground as high as you comfortably can.
- Hold this position for 2-3 seconds while squeezing your lower back muscles.
- Slowly lower your arms, chest, and legs back to the starting position.
- Repeat for 10-15 repetitions.
- Benefits: This exercise targets the lower back muscles, enhancing strength and stability in the lumbar region.
Pelvic Tilts
Pelvic tilts are a gentle exercise that strengthens the lower back and helps improve core stability.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Tighten your abdominal muscles and flatten your lower back against the floor by tilting your pelvis slightly upward.
- Hold this position for a few seconds, then relax and return to the starting position.
- Repeat for 10-15 repetitions.
- Benefits: Pelvic tilts strengthen the lower back and core muscles, promoting better posture and spinal alignment.
Plank
The plank exercise strengthens the entire core, including the lower back, and helps improve overall body stability.
How to do it:
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and keep your back flat, avoiding any sagging or arching.
- Hold this position for 20-30 seconds, gradually increasing the time as you get stronger.
- Repeat for 3-5 sets.
- Benefits: Planks target the core muscles, including the lower back, helping to build strength and endurance, which supports the spine and reduces back pain.
Correct Posture
Make sure you sit and stand up straight. If you sit at a desk, keep your feet flat on the floor and your back against the chair. Stand with your shoulders back and your head up.
Cat-Cow Stretch
The Cat-Cow stretch is a gentle way to warm up your spine and improve flexibility.
How to do it:
- Start on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and your knees are under your hips.
- Inhale and arch your back (Cow position), lifting your head and tailbone toward the ceiling.
- Exhale and round your back (Cat position), tucking your chin to your chest and your tailbone under.
- Repeat this movement slowly and gently, moving with your breath, for about 1-2 minutes.
Benefits: This exercise helps stretch and strengthen the spine, improving flexibility and reducing tension in the lower back.
Bird-Dog Exercise
The Bird-Dog exercise strengthens the core muscles and promotes stability in the lower back.
How to do it:
- Begin on your hands and knees in a tabletop position.
- Extend your right arm forward and your left leg straight back, keeping both parallel to the floor.
- Hold this position for a few seconds, keeping your core engaged and your back straight.
- Return to the starting position and switch sides, extending your left arm and right leg.
- Repeat for 10-12 repetitions on each side.
Benefits: This exercise enhances balance and stability while strengthening the core, lower back, and glutes, which are crucial for maintaining good posture.
Bridge Exercise
The Bridge exercise strengthens the lower back, glutes, and core muscles, which support proper posture.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides.
- Engage your core and squeeze your glutes as you lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Hold this position for a few seconds, then slowly lower your hips back to the floor.
- Repeat for 10-15 repetitions.
Benefits: The Bridge exercise targets the muscles of the lower back, glutes, and core, providing support for the spine and helping to maintain proper alignment.
Use Ice and Heat
If your back hurts, try putting an ice pack on it for 15-20 minutes a few times a day. After a few days, switch to heat. A warm bath or a heating pad can help relax your muscles.
A PTA’s Approach to Treating a Patient Who Can’t Stand Up Straight
When treating a patient who can’t stand up straight, the first thing I assess is their posture. I check if the muscles on one side of their body are tighter than on the other side. For instance, tight hamstring muscles can often lead to lower back pain. I also consider if they have scoliosis, which might cause the quadratus lumborum muscle to be too tight on one side and overstretched on the other. In cases where the patient has recently had a baby or has a protruding stomach, I evaluate for weak abdominal muscles and tight back muscles.
Based on the findings, we can then focus on stretching the muscles that are too tight and strengthening the ones that are weak. This is a general approach, as there could be other reasons for their inability to stand up straight, such as a spinal impingement. In such cases, we might start with spinal traction. Each patient requires a tailored treatment plan to address their specific needs and underlying conditions.
*** Please note that PTA’s do not assess/ evaluate patients. But we are required to know how to treat patients based on the evaluation of a PT.
Seek Help From Professionals
If you have severe pain or doesn’t get better, see a healthcare provider. They can help figure out what’s causing your pain and suggest treatments like physical therapy, medication, or sometimes even surgery.
Physical Therapy: A physical therapist can guide you through exercises and techniques to alleviate pain and improve posture.
Pain Relief:
Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain.
Supportive Furniture: Use chairs and mattresses that provide proper support for your back.
Some pain treatment options are nonsteroidal anti-inflammatory drugs, epidural steroid injections, and muscle relaxants.
The Takeaway
Low back pain can make it hard to stand up straight and do the things you love. But with the right care and attention, you can manage the pain and get back to feeling good. Remember to stay active, watch your posture, and seek help if you need it. Your back will thank you!
The Good Mind and Body assumes no responsibility or liability for any errors or omissions in the content of this site. The use of the information is at the user’s own risk. Not Financial, Legal, or Medical Advice: The content on this website does not constitute financial, legal, medical, or any other professional advice. Users should consult with the relevant professionals for specific advice related to their situation. The information contained in this site is provided on an “as is” basis with no guarantees of completeness.
Leave a Comment