LOWER BACK PAIN

Lower back pain effects millions.  We are nations of pill poppers, seeking relief as we treat the symptom, not often enough the cause.  A comprehensive knowledge of which muscles can refer pain into the back together with an education on posture and gentle rehabilition could save governments across the world millions, as well as a reduction of the ever growing number of work days lost to 'back pain'.

MUSCLES and their trigger points that are causing BACK​​ PAIN

Iliopsoas muscles and referal patterns, Travell and Simons, The Trigger Point Manual 2

Trigger points causal to lower back pain range from the obvious to the less obvious.  The quadratus lumborum, gluteus medius  and spinal muscles can all refer pain into the lower back.  Less obvious are the abdominals and psoas, each referring pain in a fairly typical patten, either as a band right across the lower back (below), or more one sided, along the vertebral line,  as shown above.  When a burst of fitness,  such as sit-ups and other abdominal strengthening exercises result in sudden back pain one is unlikely to think of these front muscles as primary problem causers.  Think again! 

Rectus Abdominis muscles and trigger point referral patterns. Travell and Simons, The Trigger Point Manual 2

POSTURE POSTURE POSTURE
So how do we prevent abdominal muscles causing pain into the back?  Muscles that have become contracted over daily use and are shortened will develop trigger points.  In this case, we are talking about the abdominal muscles developing trigger points through exercise or poor posture.  It is therefore imperative to correct a slouched sitting position, to sleep on the back or side, but with legs at a gentle angle with ear, shoulder and hips in alignment - as best as one can of course during sleep!  To bring the legs up and sleep in the foetal position, or to sleep on the stomach with one leg raised up is only going to encourage muscles to stay shortened, and so create trigger points.  Sitting on the couch with your legs tucked underneath you might feel comfortable.  But that's because that's what your muscles have learnt.  Correct your posture at every level possible, learn some gentle stretching exercises, get your abs and psoas (and whole functional unit) treated for trigger points and watch your back pain ease.....or dissipate.  Yes it really can be that easy.