Low back pain and sciatica

Over 80% of the population will experience low back pain in life. There are many causes, however, the most common cause is the degeneration of the inter-vertebral disc. The degeneration begins early in life not long after puberty, and peaks in late twenties. The average age that patients with low back pain and associated sciatica is diagnosed with bulging disc is 28 years old. Thus, to prevent the low back pain, really should begins in early life.

How to prevent then? The first rule is sleep on firm mattress. Since our low back has a natural curve when we stand or sit, the curve should be eliminated when we lying down to mimic the new baby's low back which has no curve at all. By doing this, the muscles around the low back is totally relaxed and also stretched. Otherwise if the mattress is soft, the hip flexors and lumbar extensors will be kept in shortened position and the lumbar spine will be over curved when we stand and walk. This lordosis posture increases the shear force on the lumbar disc when we are upright and will damage the disc.

The second thing we need to do is to strengthen and engage the core muscles in the lower abdomen. There are plenty exercise for this muscles you can find online, but the easiest one is to roll the leg and knee up to the chest when lying flat on the floor.

The treatment for low back pain and sciatica I would suggest do a regular massage and acupuncture for a few times in addition to the two prevention practise. Most cases will be managed to a level that the low back pain won't affect the quality of life, or even be cured for a long time.