Low Back Pain and Sciatica

Low back pain and lumbar radiculopathy (often known as sciatica) are conditions that can cause significant discomfort and limit one's mobility. Low back pain is the number one cause of disability throughout the world. Lumbar radiculopathies often manifest as pain that radiates from the lower back down to the legs, and they can significantly impact your quality of life. This post aims to shed some light on the common causes of these conditions, suggest exercises that may alleviate symptoms, and explain how physical therapy can be a pivotal part of the treatment process.

Common Causes

The sources of low back pain and lumbar radiculopathy are often related to mechanical issues within the spine, such as disc bulges, disc herniations, and stenosis.

The human body is complex, composed of various structures such as muscles, tendons, ligaments, bones, blood vessels, and nerves. The same goes for the lumbar spine. This complexity can make it challenging to pinpoint the exact cause of low back pain. While imaging techniques like X-rays or MRIs can reveal changes in the spine, they don’t always correlate directly with pain symptoms. For instance, many people have spinal abnormalities on imaging but no pain, while others have severe pain with little to no imaging evidence of an abnormality. This discrepancy indicates that the presence of changes in an image isn’t necessarily the source of pain.

See what I mean? There are SO many structures in and around our spines.

Despite the complexity, we don’t need to know the specific tissue at fault to start feeling better. That disc bulge, muscle strain, or compressed nerve didn’t start failing for no reason - these issues take time to develop through excessive repetitive loading over and over and over again.

How do our spines suffer from excessive repetitive loading? Great question!

Our bodies tend to follow the path of least resistance. What I mean by this is if someone starts losing mobility in the body, whether it be in the upper back, hips, knees, or even the feet, our bodies will create more motion in the regions around it to compensate.

For example, if you try to bend over and touch your toes, your body will require your hips, lumbar spine, and thoracic spine to flex together. If you lack mobility in your hips, your body may simply flex more at the lumbar spine to get the job done. This puts more pressure and stress on the spine, which can eventually lead to low back pain and sciatica.

Other factors such as obesity, prolonged sitting, and occupations that require heavy lifting or driving for long periods can also increase the risk of these conditions developing.

Exercises to Address Low Back Pain

Exercise is a key component in managing and treating sciatica and lumbar radiculopathy. Unfortunately, there’s no one-size-fits-all approach. I can’t guarantee the exercises listed below will help, and it may even make your pain worse. That’s why I would recommend meeting with a physical therapist to make sure whatever exercises you’re doing are the best ones for you. With that in mind, what I will offer are a few of the exercises that help with a majority of the patients I work with:

1. Press Ups (AKA Repeated Extension in Lying): This exercise helps increase mobility at the lumbar spine and the hips, which can alleviate some of the excessive pressure on the low back.

2. Back Bends (AKA Repeated Extension in Standing): Another exercise that helps to increase mobility at the lumbar spine and the hips. Similar to the press ups, however, sometimes changing the position (standing vs lying down) can make all the difference in the world for someone’s pain.

3. Sciatic Nerve Glides: This is an excellent exercise for people suffering from sciatica (lumbar radiculopathy). The nerves coming from your low back run all the way down your legs. Sometimes, these nerves can become “tight” or have restricted movement, leading to feelings of pain or tension in your legs. Performing these nerve glides is an excellent way to address symptoms extending into your leg.

It's important to note that these exercises should be performed with proper form to achieve the desired result. Consulting with a physical therapist before starting any new exercise regimen is highly recommended.

The Role of Physical Therapy

Physical therapy plays a crucial role in the recovery and management of low back pain and lumbar radiculopathy. The physical therapists at Vital Performance PT design individualized treatment programs that help reduce pain, restore normal movement, and facilitate a return to the activities you love doing, whether it be lifting weights, CrossFit, golfing, soccer, wrestling, football, or something else entirely. Through hands-on care, education, and prescribed movement, we work to improve the quality of life for those in the Burlington County and surrounding South Jersey areas suffering from these conditions.

In conclusion, while low back pain and lumbar radiculopathies can be debilitating, understanding the common causes, incorporating targeted exercises, and working with a physical therapist to help you through your journey can lead to significant improvements. If you're experiencing symptoms of these conditions, consider reaching out to a New Jersey physical therapist to discuss a tailored treatment plan that's right for you.

For more information on exercises and the benefits of physical therapy for low back pain and lumbar radiculopathy, please fill out our contact request form or book a discovery call below.

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