Diagnosis Explanation:

Low back pain (LBP) is a common condition that can be caused by muscle strain, disc problems (herniation or degeneration), arthritis, poor posture, or nerve compression (sciatica). Symptoms range from dull aches to sharp, shooting pain, sometimes radiating to the hips, buttocks, or legs. Chronic LBP may persist longer than 3 months, while acute LBP typically resolves within 6 weeks with proper care.

Specific Work Modifications:

• If your job requires standing or walking: Use supportive footwear, keep your core engaged, and take breaks to sit and stretch.
• If your job involves lifting: Avoid bending at the waist; instead, squat with knees bent and use your legs to lift. Consider a lumbar support brace if needed.
• If your job is desk-based: Adjust your chair and monitor height, keep feet flat on the floor, and take breaks every 30-60 minutes to move and stretch.
• Avoid: Prolonged standing or sitting, heavy lifting, twisting motions, and improper posture.

Specific Activity Modifications:

• If you run or play sports: Reduce high-impact activities and opt for swimming, cycling, or walking on soft surfaces.
• If you hike: Use trekking poles, avoid heavy backpacks, and stick to even terrain.
• If you do weightlifting: Avoid deadlifts, heavy squats, and overhead presses; instead, focus on core stability and controlled resistance exercises.
• Avoid: Sudden twisting, excessive bending, and activities that worsen pain.

Recommended Supplements:

• Collagen Peptides – 10g daily for disc and ligament health.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint and cartilage support.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone strength.
• Magnesium – 300-400mg daily for muscle relaxation and nerve function.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce pain and stiffness.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle and tissue healing.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain disc hydration.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep spinal discs hydrated.

Home Exercise Prescription (Rehabilitation for Low Back Pain)

Early Phase (0-2 Weeks, Reducing Pain & Stiffness):

• Pelvic Tilts – Lie on your back, flatten lower back against the floor, hold 5 seconds, repeat 10 reps, 2x/day.
• Cat-Cow Stretch – On hands and knees, arch and round back, 10 reps, 2x/day.
• Child’s Pose – Sit back onto heels, stretch arms forward, hold 20 seconds, 3x/day.
• Standing Back Extensions – Hands on lower back, gently lean backward, hold 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Core & Spine Stability):

• Glute Bridges – Lie on back, lift hips while engaging core, 10 reps, 2x/day.
• Bird Dog Exercise – On hands and knees, extend opposite arm and leg, hold 5 seconds, repeat 10 reps, 2x/day.
• Seated Rows (With Resistance Band) – Pull resistance band toward chest while keeping back straight, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Enhancing Stability & Preventing Recurrence):

• Side Planks (Modified if Needed) – Hold for 10-20 seconds, increase gradually.
• Standing Core Rotations (Light Resistance Band) – Rotate torso gently, 10 reps each side, 2x/day.
• Stationary Cycling or Swimming – 15-20 minutes/day for low-impact strengthening.

Helpful Books:

1. Treat Your Own Back – Robin McKenzie (self-care exercises for spinal health).
2. The End of Back Pain: Access Your Hidden Core to Heal Your Body – Dr. Patrick Roth.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.