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How Can I Alleviate Lower Back Pain

Low Back Pain Symptoms: Does Your Back Hurt

How To Relieve Lower Back Pain At Home-4 Easy Methods

Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. Consult a doctor if you have prolonged back pain longer than 72 hours.

Finding Lower Back Pain Relief

Nearly everyone will experience some form of back pain in his or her lifetime. The low back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region. Back pain is a major cause of missed work. Low back pain usually resolves on its own and is commonly the result of a strain injury. There are many treatments for low back pain.

At Risk for Lower Back Pain?

Low back pain can start in a person’s early twenties and continue on throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain at some time during their lives. Learn to prevent lower back pain by knowing what activities could be putting you at risk.

Common Causes of Low Back Pain

  • Manual materials handling
  • Twisting of the trunk
  • Bending the trunk to the side
  • Excessive reaching
  • Extreme tallness

What Are The Symptoms Of Lower Back Pain

Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.

Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.

Other symptoms of lower back pain include:

  • Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
  • Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
  • Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.

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What Are The Risk Factors For Developing Low Back Pain

Anyone can have back pain. Factors that can increase the risk for low back pain include:

Age: The first attack of low back pain typically occurs between the ages of 30 and 50, and back pain becomes more common with advancing age. Loss of bone strength from osteoporosis can lead to fractures, and at the same time, muscle elasticity and tone decrease. The intervertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae. The risk of spinal stenosis also increases with age.

Fitness level: Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. Weekend warriorspeople who go out and exercise a lot after being inactive all weekare more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise can help maintain the integrity of intervertebral discs.

Weight gain: Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.

Genetics: Some causes of back pain, such as ankylosing spondylitis , have a genetic component.

Smoking: It can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

Backpack overload in children: A backpack overloaded with schoolbooks and supplies can strain the back and cause muscle fatigue.

Prevalence Of Lower Back Pain

5 best back pain stretches for immediate back pain relief

According to the National Institute of Disorders and Stroke , at least 80 percent of Americans will experience low back pain at some point in their life. Typically, the older you get, the more youre at risk. Thats because as you age, theres a reduction in the fluid in between the vertebrae in your spine.

Keeping your back strong and healthy will carry over to the rest of your health and daily activities. A strong back is essential for supporting your body, bones, ligaments, and core stability.

Lifestyle factors and not enough proper exercise causes many people to face back issues. Lower back pain makes moving more difficult, and if youre an athlete or want to make progress with your physique, preventing and healing all back ailments is vital.

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When To See A Doctor

People can often treat back pain with home remedies and some patience. However, a person should speak to a doctor about chronic or severe back pain.

A doctor may recommend physical therapy, medication, or other treatments. People who have existing health conditions or who take regular medications should speak to a doctor before trying any herbs or supplements.

The U.S. Food and Drug Administration do not monitor supplements for purity or quality, so it is essential to research reputable companies first.

Ways To Alleviate Lower Back Pain During Lockdown

Binge watching movies from a fixed position on your bed all day, every day seems like it may very well be the only option to help you power through the coronavirus pandemic while staying at home but did you know that doing this for too long can potentially lead to body stiffness and increased lower back pain?

According to Sagar Parikh, M.D., an interventional pain medicine specialist at JFK Johnson Rehabilitation Institute, about 80% of adults experience lower back pain at some point during their lifetimes due to common causes including:

  • Lower back strain
  • Improper spine alignment and stability
  • Herniated disc
  • Radiculopathy or sciatica
  • Spinal stenosis
  • Fracture
  • Other causes related to the musculoskeletal system

And now more than ever with this lockdown, people need to get creative to try to prevent and/or alleviate back pain at home, says Dr. Parikh.

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Press Up With Hips Off Center

The press ups with hips of center is simply a press up with your hips moved to one side or the other. To do this, prop onto your elbows and shift your hips to one side. Most often, people benefit from moving their hips away from the painful side.

Once your hips are off to one side, perform a press up. You may notice that you are not able to press up as far as you did with the regular press up, but still, try to press up as far as possible. Perform 10 repetitions of the press up with your hips off center, and monitor your pain for centralization. If your symptoms persist, you may need to take the next step in the progression: lumbar side glide in standing.

Preventing Low Back Pain

How to Relieve Lower Back Pain with 8 Simple Exercises | Follow Along

Steps to lower your risk of back pain as you age include exercising regularly , maintaining a healthy weight, lifting with the legs and not the low back, and optimizing your workstation.

After any period of prolonged inactivity, a regimen of low-impact exercises is recommended. Speed walking, swimming, or stationary bike riding 30 minutes daily can increase muscle strength and flexibility and protect your low back from injury or strain. Frequent stretching can help loosen muscle tension, strengthen your core muscles, and improve over-all posture for a healthier back.

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    What Is Arthritis Back Pain

    Arthritis is caused by inflammation of the joints and it affects every single joint in the human body. Once diagnosed with arthritis, a person can only slow down the effect and reduce the symptoms. This situation cant be cured.

    Almost 28% of the US adults are affected by this condition. Arthritis causes immobilization and reduces flexibility.

    Depending upon the body part affected, there are over 100 different types of arthritis. Some of the most common forms of arthritis are osteoarthritis, rheumatoid arthritis and psoriatic arthritis, reactive arthritis, Polymyalgia rheumatic, fibromyalgia, Enteropathic arthritis, Cervical spondylosis that affect various parts of the body.

    One of the common arthritis is spinal arthritis that specifically affects the spine. One of the common symptoms is an intense back pain.

    Other types of arthritis such as osteoarthritis, neck arthritis and rheumatoid arthritis can also cause back pain. So, it is important to properly diagnose your symptoms before taking treatment.

    *All individuals are unique. Your results can and will vary.

    Stretch #4 Hamstring Stretch

    The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.

    These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.

    This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.

    Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.

    Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legâs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.

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    Rub On Medicated Creams

    Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

    Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

    âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.

    Remedies To Relieve Lower Back Pain Fast

    3 Exercises to Help Relieve Back Pain

    by North Texas Medical Center | Jan 28, 2020 | Physical Therapy

    We all want to know the best way to relieve lower back pain fast. At best, backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years.

    Fortunately, there are remedies to combat that ache. From exercising to getting better sleep to reducing your stress levels, you can choose from a variety of strategies. The next time you have a backache , consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.

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    Stretch #2 Prayer Stretch

    Starting with prayer stretch is a great way to gauge your range of motion, pain sensation, and still get benefits of a stretch. It is important when dealing with low back pain to move slowly and purposefully to avoid positions and movements that reproduce symptoms dramatically.

    For this exercise you will want to start out on your hands and knees with your eyes looking down at the floor. A straight line from your glutes to the top of your head for proper spinal alignment.

    Once in that position, take a deep breath in through the nose and out through the mouth slowly releasing the air as you sit your hips back on your heels. The lower you can get the better, drop your chest and head down as you fully exhale and hold the position for 30 seconds.

    This stretch targets the low back specifically but also helps get the pelvis into a more favorable position to stretch the back muscles entirely in a safe manner. Repeat this stretch and attempt to get lower each time until your hips can comfortably sit on your heels. This is a great stretch to start or end the day.

    Gently Stretch Your Joints And Soft Tissues Through Yoga

    Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.12

    See Healing Benefits of Yoga

    When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morningto help loosen your spine and also reduce stiffness and aches in your back.

    See 3 Beginner Yoga Poses for Lower Back Pain Relief

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    How Can You Prevent Lower Back Pain

    While you cant stop aging or change your genetic makeup, lifestyle changes can help manage and prevent lower back pain. Having a healthy lifestyle may make you less likely to suffer an accidental injury, too.

    Improve your physical fitness. People who are not physically fit are more likely to develop lower back pain because strong core muscles help support the lower back.

    Stay active. People who lead sedentary lives may be more likely to injure themselves when they do exert themselves. As far as back health is concerned, its better to do a smaller amount of physical activity most days of the week than to sit all week and over-exert yourself on the weekends.

    Lose weight if necessary. The more you weigh, the more pressure you have on your lumbar vertebrae. Being overweight or obese can put stress on the back and lead to lower back pain.

    Lift heavy objects the right way. Be sure to squat while lifting so that your hips and knees do much of the work. Keep the load close to your chest while you lift.

    Your legs, not your lower back, should be the main driver when you’re lifting something heavy.Make your workspace as ergonomic as possible. If you sit at a desk, make sure your chair has plenty of low-back support and your hips are at a right angle to the floor.

    Dont use tobacco products. In addition to all the other health problems tobacco use causes, it can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

    Acupuncture For Low Back Pain Relief

    How to Relieve Lower Back Pain IN SECONDS

    Acupuncture can be moderately effective for chronic low back pain. With acupuncture, fine needles are inserted into various points around the body.

    Acupuncture practitioners hypothesize that when these thin needles are inserted into the skin and then stimulated by twisting or tapping, naturally occurring chemicals such as endorphins, serotonin, and acetylcholine are released to relieve pain.

    Anecdotal evidence suggests acupuncture can be an effective pain reliever. Further scientific and clinical studies are underway to prove the efficacy of acupuncture therapy.

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    How Your Back Works

    The spine, which is also called the backbone or spinal column, is one of the strongest parts of the body and gives us a great deal of flexibility and strength.

    Its made up of 24 bones, known as vertebrae, one sitting on top of the other. These bones have discs in between and lots of strong ligaments and muscles around them for support. There are also the bones in the tailbone at the bottom of the back, which are fused together and have no discs in between.

    On either side of the spine, running from top to bottom, are many small joints called the facet joints.

    The spinal cord passes inside the vertebrae, which protect it.

    The spinal cord connects to the brain through the base of the skull and to the rest of the body by nerves that pass through spaces between the bones of the spine. These nerves are also known as nerve roots.

    As you grow older, the structures of your spine, such as the joints, discs and ligaments, age as well. The structures remain strong but its usual for your back to get stiffer as you get older.

    Tips On How To Relieve Lower Back Pain

    If you suffer from lower back pain, youre not alone. In fact, according to a study in the medical journal The Lancet, nearly 80 percent of us will experience back pain at some point in our lives1. And when you have back pain, it can quickly become the only thing you think about.

    However, if you focus solely on the location of your pain, it can actually become less likely you will solve the root problem. Thats why a holistic approach may not only be the road to less pain, but also the road to a healthier overall life.

    Below are some tips that can help you begin relieving your lower back pain while also delivering additional health benefits.

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