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How Can I Ease Lower Back Pain

What Are Some Common Lower Back Pain Causes

How to Fix âLow Backâ? Pain (INSTANTLY!)

The causes of lower back pain are sometimes viewed as being mechanical, organic or idiopathic. Sometimes spinal conditions are congenital or acquired meaning the disorder develops later in life.

  • Mechanical lower back pain is often triggered by spinal movement and involves spinal structures, such as the facet joints, intervertebral discs, vertebral bodies , ligaments, muscles or soft tissues.
  • Organic lower back pain is attributed to disease, such as spinal cancer.
  • Idiopathic refers to an unknown cause.

These are some of the things your doctor might look for or rule out when you schedule a visit for back pain.

The common symptoms of lower back pain.

Sprains and strains. Ligament sprains and muscle or tendon strains are the most common causes of lower back pain. Theyre often related to overuse.

Degenerative disc disease. While the name sounds worrisome, it just means you have a damaged disc causing pain. Over time, discs become thinner and flatter due to wear and tear. That leaves them less able to cushion the vertebrae and more likely to tear .

Herniated disc. The protective covering on intervertebral discs can tear over time. When this happens, the soft inner disc tissue may push through the outer layer. A disc that bulges or slips out of place is known as a herniated disc, bulging disc, or slipped disc. The herniation may press on nerve roots, leading to symptoms such as pain, tingling, numbness or weakness in the area that the nerve serves

The Universal Guide To Lower Back Pain: Everything You Ever Wanted To Know Straight From The Experts

In This Article: Lower Back Anatomy | How Long Does Lower Back Pain Usually Last? | Common Causes | Other Causes | Home Remedies | Nonsurgical Treatments | Complementary, Alternative, and Emerging Treatments | Surgery | When Is Lower Back Pain an Emergency? | Lower Back Pain Prevention |

If youve ever had lower back pain stop you from doing what you want, youre not alone. Lower back pain is one of the most common medical problems in the world. It is a leading reason why people visit a doctor, affecting more than 80% of adults at some point in their lives. According to the Global Burden of Diseasea significant study published in the Lancet medical journallower back pain is also a leading cause of disability.

While severe lower back pain can cause worry, pain severity is not always an indication something is seriously wrong. Photo Source: Shutterstock.

You may not be able to prevent lower back pain, especially as you age and your back loses some strength and resilience. Fortunately, there are many ways you can get relief, no matter the cause of your back pain.

Use Ice And Heat Therapies To Your Advantage

Alternating hot and cold packs on the lower back is a common option for relieving back pain, however, you dont need to alternate if you prefer one temperature over the other!

Using both hot and cold packs is not a must, but switching between the two extremes can provide a fuller range of benefits with relieving back pain.

There are many benefits to heated compresses. Hot compresses ease pain by blocking the signals that come from the nerves in your lower back toward your brain. Heat also increases circulation.

This extra blood flow helps facilitate the healing properties found in your bloodstream. Cold compresses and packs come to the rescue with their ability to halt spasms, numb pain, and reduce swelling in the affected areas. Some people prefer one temperature over the other.

During physiotherapy, your therapist will most likely apply one or both of these packs to the affected areas.

Its a good idea to ask your physiotherapist about what kind of compress would be the best option for your at-home treatment. Both heating pads and ice packs are inexpensive and accessible options.

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Less Common Causes Of Low Back Pain

Inflammation of the joints of the spine sometimes causes back pain. Osteoarthritis is the common form of arthritis and usually occurs in older people. Ankylosing spondylitis is another form of arthritis that can occur in young adults and which causes pain and stiffness in the lower back. Rheumatoid arthritis may affect the spine but you are likely to have other joints affected too.

Various uncommon bone disorders, tumours, infection and pressure from structures near to the spine occasionally cause low back pain .

The rest of this leaflet is mainly about nonspecific low back pain – the common type of low back pain.

Emotional Effects Of Lower Back Pain

Lower Back Pain

Back pain affects everyone differently. In some situations, back pain can be become chronic, which means it lasts a long time. Some emotional factors may increase the risk of back pain becoming chronic, including:

  • believing that physical activity isn’t helpful or having lots of bed rest
  • emotional problems such as feeling depressed, anxious or stressed
  • a lack of social support from family and friends
  • not wanting to play an active role in your treatment

Although you may think your pain is a warning sign to stop you doing certain activities, its important that you keep active to overcome it. If you have any questions about keeping active, talk to your physiotherapist or doctor. They can reassure you that keeping mobile and being positive about managing your back pain are the keys to helping you recover. Exercise will also help to prevent back pain in future.

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Should You See A Chiropractor For Low Back Pain

If youve ever seen a doctor for back pain, youre not alone. An estimated 85% of people experience back pain severe enough to see a doctor for at some point in their life. Yet despite how common it is, the precise cause of pain is often unclear. And a single, best treatment for most low back pain is unknown. For these reasons, doctors recommendations tend to vary. “Standard care” includes a balance of rest, stretching and exercise, heat, pain relievers, and time. Some doctors also suggest trying chiropractic care. The good news is that no matter what treatment is recommended, most people with a recent onset of back pain are better within a few weeks often within a few days.

What Does A Pinched Nerve Feel Like

I feel like needles are poking my body.

A pinched nerve is a nerve that receives too much pressure from surrounding tissues and as a result, becomes pinched and unable to transmit electric signals properly.

When this nerve finally gives up and stops working you feel tingling/pins and needles, burning and shooting pains along with feelings of numbness or muscle weakness.

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How Is Low Back Pain Diagnosed

A complete medical history and physical exam can usually identify any serious conditions that may be causing the pain. Neurologic tests can help determine the cause of pain and appropriate treatment. Imaging tests are not needed in most cases but may be ordered to rule out specific causes of pain, including tumors and spinal stenosis. Occasionally the cause of chronic lower back pain is difficult to determine even after a thorough examination.

Tests include:

Blood tests are not routinely used to diagnose the cause of back pain but might be ordered to look for signs of inflammation, infection, cancer, and/or arthritis.

Bone scans can detect and monitor an infection, fracture, or bone disorder. A small amount of radioactive material is injected into the bloodstream and collects in the bones, particularly in areas with some abnormality. Scanner-generated images can identify specific areas of irregular bone metabolism or abnormal blood flow, as well as to measure levels of joint disease.

Discography involves injecting a contrast dye into a spinal disc thought to be causing low back pain. The fluids pressure in the disc will reproduce the persons symptoms if the disc is the cause. The dye helps to show the damaged areas on CT scans taken following the injection.

Electrodiagnostics can identify problems related to the nerves in the back and legs. The procedures include:

Simple Stretches To Relieve Lower Back Pain

How to Fix Your Lower Back Pain for Good

Lower back pain can be a debilitating and painful condition.

Fortunately, staying physically active may be the most effective and cost-efficient way to soothe or prevent it.

Here are 8 simple stretches to relieve lower back pain.

3 ).

Although its origin varies, changes in the lumbar, or lower back, structure due to musculoskeletal damage are considered to be the main cause .

Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and movement to your body.

Other muscles that play an important role in maintaining the normal curvature of your spinal column are reported to be associated with lower back pain. These include the hip flexor and hamstring muscles .

Minor lower back pain normally gets better on its own within a few days or weeks. It can be considered chronic when it persists for more than three months .

In either case, staying physically active and regularly stretching can help reduce lower back pain or prevent it from returning .

The remainder of this article provides eight stretches for lower back pain, all of which you can do in the comfort of your own home with minimal or no equipment.

Summary Lower back pain is an incredibly common condition that can be relieved or prevented with regular exercise and stretching.

The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.

To perform the knee-to-chest stretch:

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Look Into Getting A New Mattress

How old is your bed? You may be surprised to learn that the average life span of a mattress is less than 10 years. Theres no hard-and-fast rule, says Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University, but if your mattress is sagging significantly or is more than six to eight years old, Id think about getting a new one.

Something else to consider: A firm mattress may not do your back any favors, says Carmen R. Green, MD, a physician at the University of Michigan Back & Pain Center. A number of studies over the years suggest that people with lower back pain who sleep on medium-firm mattresses do better than those with firm beds, she says.

Lying Static Leg Raise

The lying static leg raise helps with the lower back by placing more pressure on the back from a vertical standpoint. You will find this to be very comfortable and relieving. If youve had a tough day at work and your back is aching a bit, have yourself do the lying static leg raise for 15 to 20 minutes.

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Medication From The Store

There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.

Persistent Low Back Pain

5 Moves For Instant Lower Back Pain Relief

Nonspecific low back pain is classed as chronic if it lasts for longer than six weeks. In some people it lasts for months, or even years. Symptoms may be constant. However, the more usual pattern is one in which symptoms follow an irregular course. That is, reasonably long periods of mild or moderate pain may be interrupted by bouts of more severe pain.

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Introduction: Lower Back Pain When Sitting

After a long day on your feet sitting down is supposed to be way to relaxing. Unfortunately for some sitting for any length of time can be painful. Most people experience low back pain at some point in their life. The lifetime prevalence of low back pain is 85% . Lets take a deeper look at the different types of pain and causes of low back pain when sitting.

Dont Sleep On Your Stomach

Sleeping on the stomach is really the worst sleep position because it puts too much strain on the muscles of your back.

However, if you must sleep in that position, you can support the position more by sleeping with a pillow beneath your pelvis and lower abdomen. And always make sure the pillow is underneath your head and neck, never under your shoulders.

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What Are Other Symptoms And Signs Sometimes Associated With Low Back Pain

Low back pain can cause a wide variety of symptoms and signs depending on the precise cause of the back pain as reviewed above. Symptoms that can be associated with low back pain include numbness and/or tingling of the lower extremities, incontinence of urine or stool, inability to walk without worsening pain, lower extremity weakness, atrophy of the lower extremity muscles, rash, fever, chills, weight loss, abdominal pains, burning on urination, dizziness, joint pain, and fatigue.

The Best Sleeping Positions For Lower Back Pain

Effective Core Exercises To Relieve Lower Back Pain

The best sleeping position for lower back pain is on your side with a partial bend in the knees. Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.

Unfortunately, many back and stomach sleepers have a hard time changing their sleeping position. Even so, they can take steps to reduce strain on their lower back:

  • Back sleepers can put a pillow under their knees, legs, and/or lower back to support the natural curve of the spine and minimize lumbar pressure.
  • Stomach sleepers should opt for only a thin pillow under their head and place a more supportive pillow under their hips and abdomen. This works to prevent the lower back from sinking into a U-shape that pulls the spine out of alignment.

Some people with back pain use an adjustable bed that makes it easy to raise the upper or lower part of the mattress in a way that decreases tension in the lower back.

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Stretch #1 Knees To Chest

More than anything this stretch it to make sure you are in a position to move forward to more complex and intense movements. But it also allows an opportunity to get simple range of motion in the legs and pelvis to stretch the surrounding musculature.

Doing this exercise to fix lower back pain at home you will want to start with finding a comfortable place to lay down on your back.

Slowly bring your knees to your chest and grab the front of your knees with your hands pulling your legs closer to your body as able. You should feel a sensation in the glutes and hamstring as well as the lower back where you are experiencing pain.

Hold this stretch for 30 seconds, take a break, and then repeat to give your low back relief.

Try To Boost Your Mood

No, the lower back pain isnt in your head, but obsessing over it could be making it worse. Fear, anxiety, and catastrophizing can amplify pain, says Dr. Mackey. Because brain circuits that process pain overlap dramatically with circuits involved with emotions, panic can translate into actual pain. Start by accepting that you have pain, Dr. Mackey says. Then say to yourself, it will get better. If you struggle with overall mental wellbeingsay, you have anxiety or depressionin addition to your physical aches, it could be worth seeing a therapist to manage negative thought processes while exploring other lower back pain treatments.

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Chronic Conditions That Cause Back Pain

Conditions that can lead to chronic low back pain include spinal stenosis, spondylitis, and fibromyalgia. Spinal stenosis is narrowing of the normal spinal canal through which the spinal cord passes. Spondylitis is chronic inflammation of the spine. Fibromyalgia is a muscle disorder that features chronic muscle pain and tenderness.

Stretch #5 Hip Flexor Stretch

lower back pain exercises Powerful Top 15 exercises ...

Building off of the concept of posterior chain it is important to consider the anterior chain as well.

Deficits in strength and flexibility can lead to several issues and lower back pain is most commonly coupled with weak and tight hip flexors. The hip flexors are the iliacus and psoas muscles. They are primarily responsible for lifting the femur into flexion .

When the pelvis is tilted forward through sitting, poor exercise technique, etc. there is a higher likelihood that the hip flexors will be in a shortened position as they attach to the lower spine and inside of the pelvis.

Over time this can cause weakness and tightness and encourage lower back pain. Fixing this issue at home takes time, but can be done through a hip flexor stretch.

Kneeling on the ground with the front foot put far out in front of you lunge forward while keeping your trunk over your hips and head up. The stretch will occur in the front of the thigh and hip toward the medial part of the leg that you are kneeling on. Hold this stretch for 30 seconds breathing in and out then switch to the other leg.

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Common Causes Of Chronic Back Pain

Chronic back painis usually age-related, but can also result from a prior injury. The mostcommon causes include:

In some cases, its difficult to pinpoint the cause of chronic back pain.If your doctor has exhausted all diagnostic options, its time to seek asecond opinion from a back pain specialist, recommends Nava. Itsimportant not to make rushed decisions or undergo extensive medicalprocedures until the origin of the pain is found. Not only may they nothelp they could make the pain worse, warns Nava.

If the source of the pain is not known or cant be treated, your bestoption may be to work with your doctor on reducing the flare-ups and makingthe pain manageable with nonsurgical treatments.

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