Is Lumbar Support Bad For You? | Chiropractor Finding Shocks (2022)

There’s no denying that lumbar support is a great feature to have in a chair. It can help protect your back and keep you comfortable during long days at work. But is lumbar support bad for you? Some experts believe it can be, especially if you’re not using it correctly. Keep reading to learn more about the potential risks of lumbar support and how to avoid them.

As a general rule, lumbar support may be harmful if it does not fit precisely to the contours of your own body, which can throw your spine out of alignment and strain other parts of your body. Lumbar support can weaken your core muscles over time by taking your core muscles out of the equation.

Deciding if lumbar support is right for you is an important topic. I have some simple solutions for you! My YouTube channel, 30 years of Chiropractic practice, trained ergonomist, published book, engineered solutions, and successful Kickstarter campaign make me an expert on this subject!

Table of Contents

What Is Lumbar Support and Why Do People Use It?

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Lumbar support is a term used to describe the support that helps alleviate lower back pain. It can come in a pillow, mattress, or belt. People use lumbar support for various reasons, but the most common cause is to help relieve pain. Lumbar support can help take the pressure off the spine and muscles in the lower back, providing relief from pain. In addition, lumbar support can also help to improve posture and prevent further injury. For these reasons, lumbar support is often used by people who suffer from chronic back pain or recovering from an injury.

The Benefits of Lumbar Support

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(Video) How to Choose & Use a Lumbar (Back) Support-Buy or Make Your Own

Many people suffer from back pain, and it can be debilitating. Many products on the market claim relief, but lumbar support is one of the most effective. Lumbar support helps maintain the spine’s natural curve and can use in both seated and standing positions. Additionally, lumbar support helps distribute weight evenly, which can help to reduce strain on the back muscles. While many different types of lumbar support are available, a simple foam cushion can be just as adequate as a more expensive model. For best results, look for a natural latex lumbar support that is adjustable so that you can customize the fit. Regular lumbar support can help improve your posture and alleviate back pain.

How to Correct Your Posture While Sitting

People rarely think about their posture until they experience pain in their backs or necks. Poor posture, however, can cause numerous health issues, including headaches, muscle strain, and fatigue. You can do a few simple things to improve your posture and reduce your risk of back pain.

Is Lumbar Support Bad For You? | Chiropractor Finding Shocks (3)

You can reduce muscle strain by sitting on an ergonomic seat wedge (above) to align your spine. I explain the concept of my design on a TV show HERE. Unlocking your knees helps you engage your core muscles and improve your balance. The last step is to sleep on an orthopedic mattress to prevent stiffness and pain. Instead of complacently adapting to a life of poor posture and back pain, you can take these steps to promote better posture.

I was surprised how similar cheap memory foam seat cushions were on Aliexpress from the listing on Amazon!

The Risks of Using Lumbar Support

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Lumbar support is often touted as a valuable tool for preventing lower back pain, but there are certain risks associated with its use. First and foremost, many lumbar supports rely on rigid materials that may exacerbate existing pain. Additionally, relying too heavily on lumbar support can lead to muscle weakness, particularly in the core muscles crucial for supporting the spine. Furthermore, overuse of lumbar support can prevent people from retraining their bodies to properly position themselves while sitting or standing, leaving them more prone to musculoskeletal problems in the long run. Clearly, before opting for lumbar support, it is essential to consider all potential risks and side effects associated with its use.

How to Use Lumbar Support Safely and Effectively

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Chiropractors often recommend lumbar support as a way to relieve lower back pain. When used correctly, lumbar support can help take the strain off your back muscles and allow your spine to rest in its natural position. However, it is essential to use lumbar support correctly to avoid further injury. When first using lumbar support, start wearing it for short periods, such as 15-20 minutes. As you get used to the support, you can gradually increase the amount of time you wear it. It is also essential to make sure that the support is positioned correctly. You should align with the top of your hipbones, and the back of the support should fit snugly against your lower back. With proper use, lumbar support can be an effective way to reduce lower back pain.

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Is Too Much Lumbar Support Bad?

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Most people would agree that some lumbar support is necessary to maintain good posture and avoid back pain. However, there is debate about how much support is too much. Some experts believe that too much lumbar support can cause back pain by weakening the spine’s muscles. They argue that it is better to maintain a more natural position and let the spine work. Other experts believe that too much lumbar support can lead to slouching and poor posture. They argue that moderate support is necessary to stay comfortable and avoid strain on the back. Ultimately, it is up to each individual to decide how much lumbar support they need.

If you are into super easy and inexpensive alternatives to office chairs, I wrote a fantastic article on how and why you should consider these options for back pain, and I encourage you to read it!

Is Lumbar Support Healthy?

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There is a lot of debate about the health benefits of lumbar support in both workout settings and everyday life. Some argue that lumbar support will help improve your posture, reduce aches and pains, and prevent injury. However, others claim that having too much support weakens your core muscles, forcing your body into bad habits. Ultimately, the jury is still unsure whether lumbar support is good or bad for you. There are plenty of studies that show both positive and negative effects. Therefore, when choosing whether or not to use lumbar support, the best advice seems to be to listen to your own body and do what works for you. After all, what might be unhealthy for one person could be perfectly healthy for another. So try out different options, experiment with different lumbar supports, and find what feels best for you!

How Much Lumbar Support Is Too Much?

Lumbar support is designed to relieve pain and discomfort in the lower back. It does this by providing support for the spine and keeping the back aligned. Various lumbar supports are available on the market, ranging from simple cushion inserts to complex ergonomic chairs. So, how much lumbar support is too much? Ideally, lumbar support should be customized to each individual. However, there are a few general guidelines that can follow. For example, lumbar supports should be positioned to support the spine’s natural curve. They should also be firm enough to provide support without being uncomfortable. In addition, lumbar supports should be adjustable to be tailored to the needs of each person. By following these guidelines, you can ensure that you get the right lumbar support for your needs.

Are Back Supports Bad for Your Back?

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Despite their popularity, there is some debate about using back supports. Some proponents claim that they can help relieve pain and improve posture, while others argue that they can do more harm than good. There is some evidence to support both sides of the argument. For instance, one study found that participants who used back support experienced less low back pain than those who did not use one. However, another study found that people who wore back supports were more likely to experience muscle weakness and reduced range of motion. As with many things, the jury is still out on whether or not back supports are genuinely beneficial. Ultimately, it may be best to consult a chiropractor or physical therapist before using one.

Where Should I Put My Lumbar Support?

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There are vital factors to remember when finding the best place to put your lumbar support. You will want to choose a location that keeps your spine in a natural neutral position as you sit. This should be where your lower back is supported but not over-extended. Additionally, it’s important to choose somewhere close enough to quickly reach and adjust as needed. Some people find it helpful to place their lumbar support on their office chair or car seat to compare and modify it any time they need to quickly. Ultimately, finding the right place for your lumbar support is assessing your needs and preferences and making adjustments accordingly. Listed below are three of the best places to place your lumbar support if you are struggling with back pain while sitting:

  • behind the chair and slightly downward
  • adjustable desk chairs with lumbar supports at the mid-back/neck region
  • under the desk chair while seated in a forward-leaning position

No matter where you decide to put your lumbar support, the key is to ensure that it provides optimal support and comfort.

What Does a Compressed Spine Feel Like?

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A compressed spine can feel like a crushing weight on your shoulders. It can make standing up straight or even moving your arms difficult. The pain can be sharp or dull and might radiate down your arms or legs. You might also feel numbness or tingling in your extremities. In severe cases, a compressed spine can cause paralysis. If you suspect a compressed spine, you must see a doctor immediately. Only an X-ray or MRI can confirm the diagnosis. Once the diagnosis is confirmed, your chiropractor will develop a treatment plan to relieve your pain and improve your mobility. With proper treatment, most people with a compressed spine can enjoy a good quality of life.

Why Is Lumbar Support Uncomfortable?

The main reason why lumbar support is often uncomfortable is due to poor design or poor materials. If the support is not structured correctly, it may not provide adequate support, resulting in pain or aching in the spine. Additionally, if the materials used to create the support are too stiff or inflexible, they may not contour appropriately to the body, resulting in discomfort and irritation. Finally, even if the lumbar support is well-designed and made from appropriate materials, it can still be uncomfortable if misused. This lack of comfort might include using the support for too long without taking breaks, positioning it incorrectly on one’s body, or simply failing to use it properly. Consider these factors if you’re looking for lumbar support that relieves back pain.

Does Lumbar Support Help Sciatica?

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Yes, lumbar support may help alleviate the symptoms of sciatica. Sciatica is a condition that causes pain and numbness in the lower back and legs, which is often caused by compression or irritation of the sciatic nerve in the lower back. Lumbar support may help relieve this pressure by providing targeted support for the lumbar region, helping to keep the spine aligned correctly while reducing strain on the muscles. Additionally, since it may worsen sciatic pain by sitting or standing for long periods, lumbar support allows people to adjust their posture and reduce discomfort when sitting or standing. Overall, when used correctly and with good design, this tool can be an effective way to soothe sciatica symptoms.

I’ve written a complete hands-on review about the best sitting position for sciatica, and here is what I tested best with my sciatica patients.

Does Everyone Need Lumbar Support?

Most people have experienced back pain at some point in their lives. It is one of the most common reasons for missed work days and doctor visits. While there are many potential causes of back pain, poor posture and improper ergonomics are among the most common. As a result, many people use lumbar support products to alleviate their back pain. But do these products work?

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There is no definitive answer to this question. Some research suggests that lumbar support products can help reduce back pain, while other studies have found no apparent benefit. The effectiveness of these products may depend on the individual. For example, someone with severe back pain may find relief from a lumbar support product, while someone with milder symptoms may not notice any difference. Ultimately, it is up to each person to decide whether or not to use a lumbar support product. If you are suffering from back pain, one of these products may be worth trying to see if it provides relief.

Does Lumbar Support Help Lower Back Pain?

There is no doubt that lumbar support may help to alleviate lower back pain. Many studies have found that the correct placement and use of supports can reduce strain and discomfort, allowing the back to be more comfortable over long periods. This effect is likely due to how lumbar supports redistribute and balanced body weight, taking pressure away from the joints and muscles in the lower back. Additionally, lumbar supports may stimulate nerve endings in the spine, causing a release of endorphins and other natural painkillers. Overall, it seems clear that lumbar support for lower back pain may help provide some much-needed relief.

Will a Back Brace Help a Pinched Nerve?

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In my opinion, the answer is no. I have found that back braces do not work for this condition. The reason is that a back brace does not address the underlying problem. A back brace supports the spine and does not take pressure off the nerves. I have found that physical therapy is the best way to treat a pinched nerve. Physical therapy can help to stretch and strengthen the muscles around the nerve. This treatment may take the pressure off the nerve and help speed up healing. I recommend you talk to your chiropractor about physical therapy as a treatment option for your pinched nerve.

Does a Back Brace Help a Bulging Disc?

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A back brace is commonly thought to be an effective treatment for a bulging disc, but in my experience, they are not very helpful. The reason is that a back brace prevents the spine from moving, leading to further stiffness and discomfort. Additionally, a back brace does not address the underlying problem of a bulging disc, usually caused by weak abdominal muscles. As a result, I generally do not recommend back braces for treating bulging discs. Instead, I recommend exercises that strengthen the abdominal muscles and improve flexibility. These exercises can help reduce the discs’ pressure and alleviate pain.

Summary

Lumbar support can be inadequate for your back if you’re not using it correctly. Improper use of lumbar support can cause pain in your neck and shoulders and other health problems. Adjust your chair’s lumbar support to fit appropriately, and don’t put too much strain on your body.

If you experience pain or discomfort while using lumbar support, stop using it immediately and consult a health expert. The lumbar support should never cause pain or discomfort; if it does, something is wrong with how you use it. Always speak to a chiropractor or physical therapist if you have concerns about how lumbar support affects your health.

Sources:

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  1. Thoumie, P., Drape, J.L., Aymard, C. and Bedoiseau, M., 1998. Effects of a lumbar support on spine posture and motion assessed by electrogoniometer and recording.Clinical biomechanics,13(1), pp.18-26.
  2. Coleman, N., Hull, B.P. and Ellitt, G., 1998. An empirical study of preferred settings for lumbar support on adjustable office chairs.Ergonomics,41(4), pp.401-419.
  3. Makhsous, M., Lin, F., Bankard, J., Hendrix, R.W., Hepler, M. and Press, J., 2009. Biomechanical effects of sitting with adjustable ischial and lumbar support on occupational low back pain: evaluation of sitting load and back muscle activity.BMC musculoskeletal disorders,10(1), pp.1-11.
  4. Snijders, C.J., Hermans, P.F., Niesing, R., Spoor, C.W. and Stoeckart, R., 2004. The influence of slouching and lumbar support on iliolumbar ligaments, intervertebral discs and sacroiliac joints.Clinical Biomechanics,19(4), pp.323-329.

FAQs

Is lumbar support bad? ›

Lumbar support prevents back pain because it properly aligns your muscles and spine. Overall, it reduces the tension in your lower back. Lumbar support drastically improves your posture. Whether you're standing or sitting, there are many different lumbar supports available for any activity.

Can too much lumbar support cause back pain? ›

You want to maintain the three normal curves of the spine. When your lumbar support is too high, it makes you lean forward and slouch – causing you to feel fatigued. When it's too low, it forces you to hyper-extend your back – resulting to back pain. Position the adjustable lumbar support just above the belt line.

Are lumbar supports any good? ›

Good lumbar support helps maintain the normal S-like curve in your spine, relieving pressure on your spine, muscles, and joints.

How do I know if my lumbar support is too high? ›

If your lumbar support is just below your shoulder blades, it's too high up. If it's between your shoulder blades, it's much too high up. If it's even higher than that, up by your cervical spine, it's a neck rest and not true lumbar support.

Is it better to sit with or without back support? ›

As a general rule, it is not a good idea to sit on a chair without a backrest, as the lack of back support will disrupt your posture. If you do not have strong core muscles, your back muscles must work more than normal to support the spine.

What type of lumbar support is best? ›

Best lumbar pillows at-a-glance
  • Best inflatable: BodyRyzm LifeSciences, Back Vitalizer.
  • Best memory foam: Everlasting, Comfort Lumbar Support Pillow.
  • Best seat pillow: Tush Cush, Tush Cush Orthopedic Seat.
  • Best for lower back: Sunday Citizen, Snug Lumbar Support Pillow.
  • Best ergonomic: Cushion Lab, Back Relief Lumbar Pillow.
22 May 2022

What is the best sitting position for lower back pain? ›

Sit with a back support (such as a rolled-up towel) at the curve of your back. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor.

How tight should lumbar support? ›

Your brace should be snug, but not so tight that it causes pain, bruising or other issues.

How strong should lumbar support be? ›

A lumbar depth of between 0.6” to 2” will work well for most people. People with higher BMI (Body Mass Index) will prefer a taller lumbar support targeting higher up in their back.

How many hours a day should you wear a back support? ›

It is important to note, that back braces are not meant to be worn all the time. Listed below are some activities which maybe appropriate to wear a brace however it is not meant to be worn more than about 2 hours daily. Excessive use of a back brace can actually lead to muscle atrophy and weakening of your core.

Should you sleep with lumbar support? ›

Align your ribs and pelvis

While sleeping on the side you may also consider using a lumbar support cushion or waist pillow under your waist. This pillow will help maintain alignment between your ribs and pelvis for upper and lower back support.

Is lumbar support good for driving? ›

Benefits of Using Lumbar Support in Your Car. By using a lumbar support cushion in your car, you can maintain good posture more easily. With a lumbar support in a car seat, you sit straighter, keep your lower back in a healthy curve, and rely less on your core muscles to maintain good posture.

What puts most pressure on lumbar? ›

Finally, the highest pressure that is placed on the disc of the lumbar spine occurs when you are in the seated position and leaning forward, while bearing weight (Figure 1). The idea is to hold this weight closer to the body to reduce the pressure being placed on the discs.

Should your lower back touch the chair? ›

Your buttocks should touch the back of your chair. All 3 normal back curves should be present while sitting. You can use a small, rolled-up towel or a lumbar roll to help maintain the normal curves in your back. Sit at the end of your chair and slouch completely.

Which is worse for your back sitting or standing? ›

One of the classic symptoms of DDD is pain that worsens when you've been sitting for a lengthy period of time. This is because sitting puts much more pressure on your low back than when you're standing.

How should you sit in lumbar support? ›

How to Use a Lumbar (low back) Support Effectively - YouTube

Is a pillow good for lumbar support? ›

Placing pillows behind your lower back, under your knees, or in both areas can provide good lumbar support. It'll help your spine maintain its natural curve and reduce pressure on your low back.

Is walking or sitting better for lower back pain? ›

Sitting usually makes the pain worse, while standing and walking may relieve it.

Is walking good for lower back pain? ›

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

Is lying down better than sitting? ›

However, a closer look reveals that the pressure on the spine is at its lowest when we are lying in the supine position (it is under eight times less pressure than when we're sitting). It promotes most complete muscle relaxation, stress-relief and slower heartbeat.

Does lumbar support help sciatica? ›

So can a back brace help treat sciatica pain? Yes. A back brace can provide enough compression and support to prevent further injury and encourage healing.

How can I make my lumbar stronger? ›

Step 1: Lie on the back with the knees bent and the arms down by the sides of the body. Step 2: Keep the spine in a neutral position and pull the bellybutton toward the spine. Step 3: Inhale. Step 4: Exhale while tightening the abdominal muscles, drawing the bellybutton toward the spine.

When should I not wear a back brace? ›

If you have pain while resting, you should NOT wear a back brace because it becomes less beneficial and overusing a back brace can weaken your postural muscles, making your spine more prone to further injuries. If you are having mild pain or no pain at all, you should not wear a back brace.

What firmness is best for back support? ›

Mattresses labeled medium-firm are a good place to start because they're likely to support your spine's natural curves whether you sleep on your back, stomach, or side.

Which belt is good for sciatica pain? ›

Sacroiliac (SI) Belts

This type of back brace is suitable for people with sciatica pain that results from outside the spinal column (e.g. sacroiliac joint dysfunction). SI belts minimize motion of the sacroiliac joint that irritates the sciatic nerve.

What is the healthiest sleeping position? ›

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

What position is most stressful on the spine? ›

If you look at the chart, you can see that laying flat on your back is the position of least pressure. Even laying on your side is appreciably more stress than laying flat. At the other end of the spectrum, sitting while leaning forward and lifting weight puts the most strain across your back.

Does sitting compress the spine? ›

Your spine is compressed 30% more by sitting instead of standing. Sitting puts you at a higher risk for sciatica, a herniated or slipped disc, degenerative disc disease, and of course lower back pain.

Does sitting or standing put more pressure on spine? ›

Studies of lumbar intradiscal pressure (IDP) in standing and upright sitting have mostly reported higher pressures in sitting. It was assumed clinically that flexion of the lumbar spine in sitting relative to standing, caused higher IDP, disc degeneration or rupture, and low back pain.

Does sitting weaken your lower back? ›

People who spend more than 7 hours a day sitting also have lower mobility in their spine, which can lead to discomfort and weakness in the lower back muscles.”

Is it better to sit higher or lower in a chair? ›

Raise your chair to support your sit-to-stand movement

With prolonged use, a lower-level seat will cause recurrent stresses and possible pain in these joints. Adequate seat height is a level at which you can easily place both feet on the ground and bend your knees and hips at a 90° angle.

Does sitting up straight strengthen your back? ›

Summary. Sitting up straight in your chair requires the conscious alignment of your hips, pelvis, lower back, upper back, shoulder, neck, and head. Doing so can reduce lower back pain, improve respiration and digestion, and reduce tension in your neck and shoulders, particularly if you sit at your desk for hours on end ...

Why does my back brace make my back hurt? ›

If you have pain while resting, you should NOT wear a back brace because it becomes less beneficial and overusing a back brace can weaken your postural muscles, making your spine more prone to further injuries. If you are having mild pain or no pain at all, you should not wear a back brace.

Can you wear a back support all day? ›

It is important to note, that back braces are not meant to be worn all the time. Listed below are some activities which maybe appropriate to wear a brace however it is not meant to be worn more than about 2 hours daily. Excessive use of a back brace can actually lead to muscle atrophy and weakening of your core.

Can back stretchers damage your back? ›

While the lower level may be suitable for many dealing with general tightness or tension, Jaffe cautions that the third (and highest) level creates a large arch in the back, "and again, if there's some sort of underlying condition or even just really tight muscles, you could go into a spasm or do some damage."

What are the side effects of a lumbar? ›

Side effects of a lumbar puncture

headaches, which can last for up to a week – you'll be given painkillers at the hospital if you need them. swelling and lower back pain where the needle was inserted – this should get better on its own after a few days and is normally nothing to worry about.

What exercises can I do to strengthen my lower back? ›

5 Exercises for a Strong Lower Back (NO MORE PAIN!) - YouTube

How long should you wear a back support brace? ›

A back brace for muscle injury or weakness is generally not recommended for longer than 2 to 4 days.

How long should a back brace be worn daily? ›

When to stop wearing your spinal brace. The spinal brace is usually worn for a period of 8 weeks, to support your back and prevent movement around the fracture site but this can alter depending on your healing rate and your consultant's opinion.

What firmness is best for back support? ›

Mattresses labeled medium-firm are a good place to start because they're likely to support your spine's natural curves whether you sleep on your back, stomach, or side.

What happens if you sit without back support? ›

However, sitting in a chair with no back support can cause back pain because your shoulders do all of the heavy liftings while you click away on your computer. Apart from aches and sprains, you can injure your spine and cause medical problems if you do not use back help.

What kind of brace is good for sciatica? ›

The two most common back braces for sciatica include decompression braces and sacroiliac (SI) belts. These types of back braces are helpful to people who are active and people who have to sit for prolonged periods of time.

What is the one stretch that relieves back pain? ›

Two effective stretches for the back muscles are back flexion and knee-to-chest. For the hip and gluteus stretches, these are piriformis stretch and hip flexor stretch. One of the most important muscles to stretch is the hamstring.

Does bending backwards Help back pain? ›

A popular form of treatment for people with disc pain in the low back is the lumbar extension exercise. The basic principle is to bend the spine backwards to try and ease low back pain. Some people get nearly immediate relief.

How do I decompress my lower back? ›

How to Decompress Your Lower Back in 30 SECONDS - YouTube

What are the symptoms of L5 nerve damage? ›

A pinched L5 nerve root usually results in radiating pain in the foot. This pain can come in the form of numbness, tingling, weakness and shooting and is commonly felt in the big toe, inside of the foot, top of the foot and ankle. Radiculopathy of the L5 nerve may also cause loss of coordination in the foot and toes.

What are the symptoms of L4-L5 nerve damage? ›

Common Symptoms and Signs Stemming from L4-L5
  • Sharp pain, typically felt as a shooting and/or burning feeling that originates in the lower back and travels down the leg in the distribution of a specific nerve, sometimes affecting the foot.
  • Numbness in different parts of the thigh, leg, foot, and/or toes.

What happens when lumbar nerves are damaged? ›

When a nerve in the spine is damaged it can cause pain, increased sensitivity, numbness and muscle weakness. Pain can originate from multiple nerve roots. Radicular pain refers to pain that comes from one single nerve root.

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