Lower back pain is a common condition affecting millions of people. It’s one of the leading reasons for doctor’s visits every year. Fortunately, many factors causing lower back pain are under our control, and by making some simple changes, relief can be right around the corner.
Common reasons for lower back pain
Lower back pain can be attributed to various factors, including obesity, our occupation and working conditions, the weather, how we sleep, and poor posture.
Our modern lifestyle is one of the most common reasons for lower back pain. Unlike decades ago, many of us are now tied to a desk, posed in the same position, staring at a screen for much of the day. This puts pressure directly on the muscles and bony structures of the lower back, leading to a compressed spine and tight, stiff muscles, which manifests in lower back pain.
In addition, without realizing it, our neck, shoulder, or back posture may be poor, and because everything is interconnected, this can also lead to pain in the lower back.
The weather can also play a role. For example, cold or humid weather often contributes to back pain, especially for the elderly. Some patients even joke that they can predict the weather better than the weatherman and have pain when the weather’s getting colder or rain is going to set in.
Bending over to lift or move heavy objects, bending, and twisting with improper posture can cause varying degrees of damage to the intervertebral joints, ligaments, and paraspinal muscles at the rear of the spine, resulting in lower back pain.
Traditional Chinese medicine’s view of lower back pain
Once lower back pain occurs, please do not ignore it. Suppose it goes on for an extended period. In that case, the long-term strain on the back muscles will degenerate the spine, resulting in lumbar disc herniation and spinal cord or nerve roots compression.
According to traditional Chinese medicine, most pain in the hips and back is due to obstruction of the qi in the bladder meridians. The urinary bladder meridians are the most common in the area of the hips and back and outside of the governor meridian in the mid-back. So, to get the qi circulating in this area, there’s one particular “point” to focus on.
The Weizhong acupoint: An effective treatment for lower back pain
A simple and convenient method for opening the urinary bladder meridian is to massage what’s known as the “Weizhong acupoint.” In Chinese, the word “wei” means crooked, while the word “zhong” means center. The Weizhong point is the main point in the body for relieving pain, and it is especially effective for lower back pain, whether acute or chronic.
Some people have never used the Weizhong acupoint, so they let back pain torture them. However, the Weizhong acupoint acts like a recluse in the body, so we must invite it out and let it help us straighten the spine by relieving the muscle tension.
The Weizhong acupoint is located at the bend of the leg, at the innermost midpoint at the back of the knee joint. To activate it, rub the point with your fingers by pressing this area on both legs 50 times each. This simple maneuver can help heal your lower back, relieve knee and hip pain, and reduce leg swelling.
Massaging the Weizhong acupoint activates all meridian points in the body that regulate qi and blood, dispelling inner wind and cold. As a result, it can be used for lower back pain and kidney deficiency caused by an acute lumbar sprain, remove blood toxins, clear body heat, and relieve wind-cold dampness.
Seven simple tips for preventing lower back pain
To prevent the occurrence of lower back pain, there are some quick and easy things you can do in your daily routine:
1. After a prolonged period of sitting or standing in the same position, stop to relax and stretch your muscles by stretching from your waist in different directions.
2. During your work day, take a few minutes every hour to change the position of your neck. Some repetitions of turning your head in circles, from side to side, as well as forward and backward, can help loosen up stiff muscles.
3. Being overweight or obese puts increased pressure on your lower back. While most people never consider this a factor, losing a few pounds can significantly alleviate and prevent back pain.
4. If you’re sleeping on a soft mattress, consider getting a firmer one. This provides more support to the back and waist while helping keep your spine in better alignment. Avoid sleeping on your stomach is also a good idea, as it’s not good for the spine.
5. When lifting heavy objects, keep the object as close to your body as possible and use your legs to lift. This helps to prevent your muscles from being strained, torqued, or overworked.
6. It’s best to avoid bending or twisting too often, as this can torque and strain the back muscles. For times when these movements can’t be avoided, be mindful of your position, and when lifting, squat down first rather than bending to lift an object.
7. Long-term physical and mental fatigue can also contribute to lower back pain. That’s why it’s a good idea to take some time after work to clear your mind and relax your body. Things like a daily meditation exercise, taking a warm bath in Epsom salts (which contain magnesium, something great for calming the mind and body), or engaging in a gentle stretching routine, can help prevent and relieve muscle tension and strain.
By incorporating these simple tips, you have means for preventing and treating lower back pain, freeing you up to focus on other things in your day.
