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Low back pain radiating to the leg

 

Cause and symptoms

 

There may be several reasons why you experience back pain. In some cases, you may experience that the symptoms also radiate to the leg.

Newly developed and completely harmless lower back pain can also radiate to the leg. Here, it may be the vertebrae in the back that lock, which provides less space for the nerve to emerge. The muscles through which the nerve runs can tense up and cause pain.

In a few cases, lower back pain with radiation to the leg may be due to an impact from a disc, typically as a disc protrusion or herniated disc.

Between the vertebrae there are cartilage discs – called a disc. The discs act as shock absorbers and make it possible for us to move our back. The normal disc consists of a soft, watery jelly core, surrounded by a ring of strong connective tissue.

A herniated disc occurs when the cartilage disc (disc) between two vertebrae cracks, pushing out the soft nucleus. If the cartilage disc has not completely ruptured, but has a weak point, the soft nucleus can cause a protrusion, which is called a protrusion.

In both cases, it can affect a nerve to the leg, as the prolapse/protrusion can get in the way of the nerve's origin between the vertebrae. The radiation can be experienced as stabbing, buzzing, a feeling of numbness or as reduced strength in the leg during normal walking. You may experience that your discomfort worsens when you have to bend forward, for example when putting on shoes and socks.

A prolapse/protrusion often heals on its own. The vast majority of people become pain-free again, without injury and without surgery. After three months, the majority of people with a diagnosed prolapse experience a significant improvement.

 

How to help yourself

 

Activity is of great importance in maintaining mobility in the back and avoiding worsening of discomfort in the lower back and radiation to the leg. You can safely move and stay active, even if it causes a certain degree of pain.

You can take breaks during the day, but it is important that you maintain your activity level and your physical fitness and in this way avoid inactivity. Make sure to carry out your daily activities and vary your positions during the day.

You should adapt your activities so that you can stay physically active as much as possible. You should avoid activities that worsen your pain and instead find other activities that you can do despite the pain. These can be, for example, walking or swimming/aqua aerobics as well as light exercises.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

Below you will find a number of exercises to treat and prevent lower back pain. You can do the exercises every day.

Lumbar back bending

Exercise 1

Repetitions: 5x20 sec (do Exercise 2 between repetitions)

How to do it: Lie on your stomach and support yourself on your elbows. Push yourself up with your hands until you feel a bend in your lower back. Take a few deep breaths in the outer position and try to completely relax the back and buttocks muscles. In the beginning, you may feel that it is slightly uncomfortable for your back to lie like this, but after a few good breaths, your back will get used to this position.

Reversed Child Pose

Exercise 2

Repetitions: 5x20 sec (do Exercise 1 before each repetition)

How to do it: Lie on your back, lift your feet off the floor and pull your knees up towards you. Grasp the knees and pull them further up towards the chest. Take a few deep breaths and hold for a few seconds. Slowly return to the starting position.

Rotations of the spine

Exercise 3

Repetitions: 10 repetitions for each side

How to do it: Lie on your back with your feet on the floor (knees bent) and your hands out to the side. Turn your palms downwards and keep your legs together. Let the legs drop to the side in a controlled manner and use the abdominal muscles to pull them up again, while pressing the lower back down towards the ground.

Dipping the toe

Exercise 4

Repetitions: 2x10 repetitions

How to do it: Lie on your back with both hips and knees bent at 90° and arms down by your side. Activate the abdominal muscles (suck the navel lightly against the spine) and keep the lower back on the ground. Slowly lower one foot toward the floor as you exhale. Return to the starting position and repeat with the other foot.

Make sure to keep your lower back in the ground throughout the exercise. 

Pelvic lift

Exercise 5

Repetitions: 2x10 repetitions

How to do it: Lie on your back, place the soles of your feet on the floor and keep your legs bent and arms out to the side. Lift your pelvis off the floor until you are resting only on your shoulder blades. Be aware that you will not sway in the lower back. Lower and raise slowly.

Lifting diagnoally

Exercise 6

Repetitions: 2x10 repetitions

How to do it: Stand on all fours. Lift the right arm and left leg up off the floor. Hold the position for 5 seconds. and then return to the starting position. Avoid lifting so high that the lower back will sway. Instead, focus on lifting the arm and leg horizontally. The exercise is done with alternating right arm/left leg and left arm/right leg.