As an orthopaedic surgeon specializing in treating lower back pain, I often come across cases where women experience discomfort and limitations due to this prevalent issue. Lower back pain can affect anyone, but it's particularly common among women. Let's delve into why this happens and what you can do about it.
Causes of Lower Back Pain in Women:
- Pregnancy: Carrying a baby places added stress on the lower back, leading to pain and discomfort. Hormonal changes during pregnancy can also loosen ligaments, contributing to back pain.
- Menstrual Cycle: Many women experience lower back pain during their menstrual periods. This is often due to hormonal fluctuations causing muscle tension and inflammation.
- Posture and Lifestyle: Long hours of sitting, improper posture, and lack of regular exercise can weaken the muscles supporting the lower back, leading to pain and stiffness.
- Osteoporosis: Women are more prone to osteoporosis, a condition characterized by weakened bones. Fractures in the spine due to osteoporosis can cause chronic lower back pain.
Preventing Lower Back Pain
- Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and gently flatten your lower back against the floor. Hold for a few seconds, then release. Repeat 10-15 times.
- Bridge: Lie on your back with knees bent, feet flat on the floor hip-width apart. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower down. Aim for 10-12 repetitions.
- Cat-Cow Stretch: Get on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back (cow pose), and exhale as you round your spine (cat pose). Repeat 10-15 times.
- Child's Pose: Start on your hands and knees, then sit back on your heels while reaching your arms forward. Hold this stretch for 30 seconds to 1 minute, focusing on relaxing your lower back muscles.
Remember, it's crucial to listen to your body and not push through pain. If you experience persistent or severe lower back pain, it's essential to consult with a healthcare professional like myself for proper diagnosis and treatment.
Stay healthy and take care of your back!
Dr. Mohak Kataria