Education Corner

Whether you are a white-collar worker or a laborer, you’ve probably experienced occasional back or waist pain. In fact, back pain affects people from all walks of life. Maintaining good posture and performing regular stretching exercises can help relieve and prevent discomfort. However, if you experience symptoms such as sciatica or numbness in the legs, it is important to seek medical evaluation to identify the underlying cause. Doctors may recommend physical therapy for those who need it.

Causes of Back Pain

Back pain is a common ailment in urban life. Even retirees and homemakers who don’t work long office hours may experience stiffness or discomfort in the lower back. Causes include falls, lifting heavy objects, overwork, poor posture, bone spurs, and age-related degeneration of the spine. Some patients with kidney disease or osteoporosis may also suffer from back pain.

Structure of the Lower Back

Protecting the spine is crucial because the lower back has a complex structure composed of the sacrum (tailbone), five lumbar vertebrae, and two pelvic bones, all connected by ligaments and muscles. Between each vertebra are intervertebral discs, blood vessels, and spinal nerves. The nerves that branch out from the lumbar spine control movement and sensation in the legs. Therefore, pain or numbness in the legs can sometimes originate from problems in the lower back.

Symptoms of Back Pain

• Muscle soreness in the lower back or legs, stiffness, and reduced range of motion

• Sharp pain when coughing or sneezing

• Sciatica or femoral nerve pain

• Compression of spinal nerves may cause weakened reflexes, muscle fatigue, or numbness in the legs

Treatment and Care

For chronic back pain, apply heat or use medicated pain-relief patches. For acute pain, use ice packs to reduce inflammation. If symptoms such as numbness or persistent pain continue, consult a doctor. The doctor will perform an examination, and possibly X-ray or MRI imaging, to determine the cause. Treatment may include painkillers, topical medications, and physical therapy if needed.

Physical Therapy for Back Pain

Depending on the patient’s condition, physical therapists may use:

• Heat therapy: Applying a heating pad to relax muscles.

• Interference (electrical) therapy: Uses special electrical waves to block pain signals to the brain, improve circulation, and relax tissues.

• Traction therapy: Applies controlled weight to relieve nerve compression in the lower back.

• Ultrasound therapy: Promotes blood flow and relaxes muscles and tendons using sound waves.
  Typically, acute pain requires 6–8 sessions, while chronic cases need around 10–12.

• Manual joint adjustment: Helps realign displaced vertebrae.

• Exercise therapy: Gentle stretches such as:

  • Lying face down and pushing up the upper body with the hands (cobra stretch).

  • Lying on the back with knees bent, gently rocking from side to side.
    (Repeat each movement ten times.)

• Acupuncture therapy

• Posture training

Prevention Tips

• Wear a lumbar support belt if necessary.

• Maintain proper posture: The spine naturally forms two S-shaped curves. Poor posture exaggerates or flattens these curves and accelerates degeneration. When standing, keep your chest up, shoulders relaxed, and back straight. When sitting, place both feet flat on the floor, sit upright against the chair back, and avoid crossing your legs. Adjust chair and desk height appropriately. Use a firm, supportive mattress when sleeping, whether lying on your back or side.

• When lifting heavy objects, keep your back straight and use your legs to lift—use a cart if needed.

• Maintain a healthy weight.

• Pregnant women should pay attention to proper posture.

• Do regular exercises, such as lying flat and alternately pulling each knee to the chest ten times per side, to relax lower back muscles.

Registered Physiotherapists in Hong Kong
The information provided on this website is for educational purposes only.
You should consult a doctor about medical treatments and not rely solely on online information.