The Basics on Lower Back Pain in Singapore

The most common reason people in Singapore visit a chiropractor is back pain. In fact, most people suffer from back pain at least once in their lives. Lower back pain in Singapore can affect people of any age for any reason.

Causes of Back Pain in Singapore

The most common lower back pain is the one that lasts no more than six weeks, and in most cases, it is caused by a fall or heavy lifting.

But if your pain lasts more than three months, it is considered chronic. The main cause of back pain is the disc/joint/vertebral misalignment. It can influence and affect muscles, causing them to be strained.

• Muscle Strain: Heavy lifting or sudden movements can strain back muscles and spinal ligaments. This is especially true if you have a poor physical condition.
• Disc bulge “slipped discs”: Discs are cushions between the vertebrae bones in your spine. The discs are made of soft material and this material can rupture and press on a nerve.
• Arthritis: Arthritis, especially osteoarthritis causes lower back pain because it can lead to a narrowing of the space around the spinal cord.
• Scoliosis: Scoliosis, which is a skeletal irregularity, can lead to back pain, especially in middle age people.
• Osteoporosis: If you suffer from osteoporosis, you can develop fractures because your bones become porous and brittle.
• Sciatica: Sciatica is a pain that goes through the buttock and down the back of the leg. It is usually caused by a bulging or herniated disk pressing on a nerve.

Treatment

Depending on the type of back pain you experience, your doctor can recommend medication, physical therapy, or both.

• Chiropractic: A Chiropractic adjustment is useful for lower back pain because the main focus is the spine. It treats joint, muscle, and bone problems.
• Shiatsu: This type of massage applies pressure with the fingers, thumbs, and elbows along the energy line in the body.
• Acupuncture: Acupuncture is originally from China and it is very popular in treating all types of pains. It consists of inserting fine needles at specific points in the body. This helps to release endorphins and stimulate nerve and muscle tissue.
• Physical Therapy: Physical therapy plus applying heat, ice and electrical stimulation can help alleviate lower back pain. The main objective of physical therapy is to give you flexibility and strength. It also helps you improve your posture.

Prevention

As you may already know, the best medicine is prevention. Consider these to avoid back pain.

1. Exercise: Exercise at least 3 times a week to build strength and control body weight. Doing exercise is a great way to release stress and boost your immune system. Remember before starting any exercise program, you should talk to your doctor.
2. Diet: You need a well-balanced diet that includes calcium and vitamin D to fortify your bones. Our integrated health centre has nutritionist/functional medicine. Nutrition is more than just calcium and vitamin D.
3. Posture: It is very important to have a good posture every time you are standing or seated. Make sure to have a neutral pelvic position at all times.
4. Standing: Keep your legs straight and your head in line with your spine; your shoulders align with your hips; keep the weight balance in both feet.
5. Sitting: Your seat should have good back support, arms rests and a swivel base. Your back should be aligned with your hips and your feet flat on the floor.
6. Lifting and Moving Things: Every time you lift something, make sure you lift with your legs, rather than your back. Also make sure that you don’t twist when you are lifting, especially if something is particularly heavy. If you are moving furniture or heavy things, it is better to push with your legs than pulling them.
7. Shoes: It is always recommended to wear flat shoes than high heels.

Finally, the good news is that almost 90% of people that suffer from back pain for the first time get better without any invasive treatment at all. But if the pain continues for more than three months, consult your doctor as soon as possible.