Look Past The Position
You may think its as easy as side, stomach, or back. But, as MindBodyGreen explains, where your legs and arms are while you sleep can also affect pain levels. Having one leg hiked up higher than the other, for example:
Twists and torques the pelvis for as long as you maintain the shape. People who adopt this pattern often do so to accommodate tight muscles, so changing this pattern can benefit you in terms of the quality of sleep and balance of your muscles. Some people need to tie their legs together in order to make this change. You can use a bathrobe belt or something soft, and theres no need to tie the strap too tight, but as long as the legs cant separate you will be doing your body a wonderful service.
Pay attention to where your legs, arms, and neck are before you go to sleep and work to correct any uncomfortable shapes or patterns.
What Are The Risks
Long bed rest can lead to slower recovery.Staying in bed for any prolonged period can make you stiff and increase pain. When you dont move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.
Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.
What can I do for the pain?Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen . But no medication should be taken for an extended period of time.
When should I see a health care provider?You should see your health care provider right away if:
- You have severe continuous back pain that lasts longer than 48 hours.
- You have severe continuous back pain and fever.
- You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
- You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.
Low Back Pain Fact Sheet
If you have had lower back pain, you are not alone. Back pain is one of most common reasons people see a doctor or miss days at work. Even school-age children can have back pain.
Back pain can range in intensity from a dull, constant ache to a sudden, sharp or shooting pain. It can begin suddenly as a result of an accident or by lifting something heavy, or it can develop over time as we age. Getting too little exercise followed by a strenuous workout also can cause back pain.
There are two types of back pain:
- Acute, or short-term back pain lasts a few days to a few weeks. Most low back pain is acute. It tends to resolve on its own within a few days with self-care and there is no residual loss of function. In some cases a few months are required for the symptoms to disappear.
- Chronic back pain is defined as pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. Even if pain persists, it does not always mean there is a medically serious underlying cause or one that can be easily identified and treated. In some cases, treatment successfully relieves chronic low back pain, but in other cases pain continues despite medical and surgical treatment.
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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
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.
Ways To Treat Chronic Back Pain Without Surgery
Back pain is considered chronic if it lasts three months or longer. It cancome and go, often bringing temporary relief, followed by frustration.Dealing with chronic back pain can be especially trying if you dont knowthe cause.
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How Much Does Back Pain Breakthrough Cost
Specialists have advised that Dr. Steve charge $497 for the Back Pain Breakthrough program. He wanted to make the program very accessible because money is an issue for a lot of families right now.
So, currently, you can buy Back Pain Breakthrough at an excellent discounted price of only $37, down from the usual price of $97. This is a limited-time deal and exclusive to the official site.
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There are no lengthy shipping processes or expensive shipping fees because the program offers instant access. Plus, you dont have to pay any recurring fees, as one single payment grants you lifetime access to the program.
The Back Pain Breakthrough is an efficient treatment for back pain. If you discover its not working for you, dont fret theres a 60-day money-back guarantee, so you can attempt it risk-free and get a refund if youre not 100% satisfied!
Ask Your Doctor About Biofeedback
In recent years, biofeedback a type of mind-body technique that uses electrical sensors to help you make subtle changes in your body has grown in popularity as an effective way to manage back pain. A suggested that biofeedback could reduce the intensity of back pain and muscle tension, both as a standalone treatment and when combined with other treatments.
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So Why Is This Happening To Me
Even if you have never had back pain before, it can seemingly spring out of nowhere and feel as if it will never go away.
Back pain, especially lower back pain, is a very common problem that will affect almost every person on earth at one time or another.
Did you know that it is the #2 reason people go to the emergency room? Its also the #1 cause of disability claims.
Some people believe that back pain is inevitable as we age, but this isnt true.
Our backs are both complicated and fascinating, but when they hurt, they really mean business!
Bonus Tip: Soothe The Pain With Cold And/or Hot
Don’t underestimate the pain reduction of simply applying cold packs and/or hot packs to help reduce your lower back pain.
- Cold therapy helps reduce inflammation and pain. Some examples include wrapping ice in a cloth, a pack of frozen peas from the freezer, or a cold gel pack. Always keep at least one layer between your skin and the ice/cold pack.
- Heat therapy helps improve blood flow, relaxation, and pain relief. Heat therapy can come in many forms. It’s best to try several to find what works best for you. Taking a warm bath or shower, soaking in a hot tub, or using a heating pad or heat wrap are all ways to bring warmth to your lower back.
Whether applying ice or a heat pack, limit applications to 15 or 20 minutes with at least 2 hours of rest in between to protect your skin. Never sleep with a heating pad or frozen pack as this can lead to permanent skin damage.
Hopefully these overlooked remedies can help you try some new approaches to better manage your lower back pain and find lasting relief.
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Add A Few Pillows For An Easy Fix
Another easy and customizable way to improve your sleeping situation is to use pillows for additional support while sleeping.
For back sleepers, place a pillow under your knees to bring your body back into natural alignment. If you sleep in the fetal position, WikiHow suggests using a pillow in between your knees to relieve lower back pain. Their illustration of this is below. Side sleepers should also make sure to alternate sides during the night.
Avoid Prolonged Static Posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
- Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
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Get Enough Restorative Sleep
Pain is a leading cause of insomniadifficulty with falling asleep and/or staying asleep. Inadequate sleep can also make your back pain worse. This vicious cycle makes it more difficult for you to get restorative sleep.
Getting enough restorative sleep is needed for the bodys tissues to heal and recharge energy levels. If you have trouble sleeping, it is important to address pain or other factors that are causing it. Your doctor might recommend lifestyle changes, medications, or other treatments depending on what is disrupting your sleep.
Suboccipital Release With Massage Balls
Targeted muscle: Suboccipitals.
How to do it:
Begin by placing two tennis balls inside a sock. Lie on your back and position the tennis balls just below the base of your skull, move around until you find a tender area. Hold this position for 1 to 2 minutes.
Targeted muscles: Upper cervical extensors and Suboccipital
This exercise will activate and strengthen your deep cervical muscles .
- Place 2 fingers at the bottom of your chin.
- Gently tuck your chin in and retract your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time.
- Hold the end position for 3 to 5 seconds.
- Relax your neck for a moment .
- Aim for 2 to 3 sets of 10 repetitions.
** You should feel like the back of your neck is lengthening or pulling up, and there will be packing in front of your neck.
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What Are The Warning Signs Of A Serious Problem
Very rarely back pain or pain that travels down the leg is a sign of a serious problem.
If you have any of the following symptoms, you should seek urgent medical attention:
- difficulty controlling or passing urine
- loss of control of your bowels
- numbness around your back passage or your genitals
- serious weakness in your legs so you find standing really difficult
- severe and ongoing back pain that gets worse over several weeks.
The above symptoms could potentially be linked to a rare but serious condition that needs urgent medical attention.
Get Out Of Bed The Right Way
As SpineUniverse explains:
Lastly, make sure you are getting out bed properly. Unfortunately, the majority of people will sit up, twist their back to prepare to get into a standing position, and use their back to stand. This method is incorrect. The proper way to exit a bed upon waking is to roll onto your side and use your arm to push up from the side-lying position. From this position, scoot to the very edge of the bed and get up using your legs, not your back.
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Put Out That Cigarette
We all know smoking is a serious health risk, and smokers are also more likely to experience back pain than nonsmokers. One reason for this is that nicotine restricts blood flow to the disks in the spine. This can cause them to dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood, which causes a reduction in nourishment to the muscles and tendons in the back. An unhealthy, weak back is more vulnerable to accidental strains and pulls that cause back pain.
Chronic Idiopathic Peripheral Neuropathy
Peripheral neuropathy refers to the feeling of numbness, tingling, and pins-and-needles sensation in the feet. Idiopathic means the cause is not known, and chronic means the condition is ongoing without getting better or worse.
The condition is most often found in people over age 60. Idiopathic neuropathy has no known cause.
Symptoms include uncomfortable numbness and tingling in the feet difficulty standing or walking due to pain and lack of normal sensitivity and weakness and cramping in the muscles of the feet and ankles.
Peripheral neuropathy can greatly interfere with quality of life, so a medical provider should be seen in order to treat the symptoms and reduce the discomfort.
Diagnosis is made through physical examination blood tests to rule out other conditions and neurologic and muscle studies such as electromyography.
Treatment involves over-the-counter pain relievers prescription pain relievers to manage more severe pain physical therapy and safety measures to compensate for loss of sensation in the feet and therapeutic footwear to help with balance and walking.
Top Symptoms: distal numbness, muscle aches, joint stiffness, numbness on both sides of body, loss of muscle mass
Urgency: Primary care doctor
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What Are The Treatments For Lower Back Pain
Lower back pain usually gets better with rest, ice and over-the-counter pain relievers. After a few days of rest, you can start to get back to your normal activities. Staying active increases blood flow to the area and helps you heal.
Other treatments for lower back pain depend on the cause. They include:
- Medications: Your provider may recommend nonsteroidal anti-inflammatory drugs or prescription drugs to relieve pain. Other medications relax muscles and prevent back spasms.
- Physical therapy : PT can strengthen muscles so they can support your spine. PT also improves flexibility and helps you avoid another injury.
- Hands-on manipulation: Several hands-on treatments can relax tight muscles, reduce pain and improve posture and alignment. Depending on the cause of pain, you may need osteopathic manipulation or chiropractic adjustments. Massage therapy can also help with back pain relief and restore function.
- Injections: Your provider uses a needle to inject medication into the area thats causing pain. Steroid injections relieve pain and reduce inflammation.
- Surgery: Some injuries and conditions need surgical repair. There are several types of surgery for low back pain, including many minimally invasive techniques.
Achieve A Healthy Weight
More than 70 percent of people in the U.S. are overweight and nearly 40 percent are considered obese. Carrying extra weight can significantly strain your back muscles and spine.
Losing weight can be difficult however, doing so can help control your back pain, prevent the condition from getting worse, and even potentially eliminate the need for pain medication or surgery. If you need help losing weight, request an appointment.
“There are many alternative treatments for back pain, many of which are easy to do at home and affordable, with no doctors prescription necessary.”
Carlos Bagley, M.D.
How Common Is Lower Back Pain
Around four out of five people have lower back pain at some point in their lives. Its one of the most common reasons people visit healthcare providers.
Some people are more likely to have lower back pain than others. Risk factors for lower back pain include:
- Age: People over 30 have more back pain. Disks wear away with age. As the disks weaken and wear down, pain and stiffness can result.
- Weight: People who are obese or carry extra weight are more likely to have back pain. Excess weight puts pressure on joints and disks.
- Overall health: Weakened abdominal muscles cant support the spine, which can lead to back strains and sprains. People who smoke, drink alcohol excessively or live a sedentary lifestyle have a higher risk of back pain.
- Occupation and lifestyle: Jobs and activities that require heavy lifting or bending can increase the risk of a back injury.
- Structural problems: Severe back pain can result from conditions, such as scoliosis, that change spine alignment.
- Disease: People who have a family history of osteoarthritis, certain types of cancer and other disease have a higher risk of low back pain.
- Mental health: Back pain can result from depression and anxiety.
What Are The Basics Of Sciatica Treatment At Home
At the core of any sciatic treatment at home is a proper diagnosis of the underlying condition. Many different stretches and exercises can help to manage pain in the short-term. Without long-term treatment of whatever is causing the pain, pain will persist and eventually become unmanageable.
There are many different options to treat sciatic pain at home while you and your doctor work to uncover the root causes of the pain. Before beginning any new exercise or diet regimen, talk with your doctor.
Once theyve given the go-ahead, you can try any of the following at-home sciatica treatments:
- Eat better
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