Feeling that nagging twinge in your lower back? You’re not alone! Lower back pain (LBP) impacts people of all ages, with 619 million affected in 2020 and projected to reach 843 million by 2050, according to the World Health Organization.
In our modern world, long hours at desks and constantly looking down at phones put extra strain on the spine. “Most people on buses or trains are hunched over their phones, which is one of the worst positions for the spine,” says Dr. Liu Xiaoguang, vice president of Peking University Health Science Center.
Your spine stands tall thanks to the erector spinae muscles along your back. To keep them strong and relaxed, Dr. Liu recommends swimming—especially breaststroke or backstroke—as an ideal low-impact workout 🏊♂️.
Worried about lumbar disc herniation? Notice if your pain travels down your leg. If it stops before the knee, it’s probably a bulging disc; if it goes past the knee into the calf or foot, nerve roots might be involved—lie flat and head to the hospital ASAP.
Good news: about 70% of disc herniation cases can be treated without surgery! Dr. Liu points out four red-flag scenarios when surgery is recommended:
- Conservative treatment fails after about a month of acute pain.
- Patients can’t lie flat to rest.
- Leg muscle weakness appears, hinting at motor nerve involvement.
- Symptoms of cauda equina syndrome, like bowel, bladder issues, or foot drop.
Modern spine surgeries in qualified hospitals are very safe, but nerve recovery varies by individual. Always consult experienced specialists to keep risk low and get back to living pain-free 💪.
Keep your spine happy—stand tall, move often, and swim your way to stronger back support!
Reference(s):
Health Talk: Unveiling the secrets of the spine – our body's pillar
cgtn.com
