Radiating Pain On One Side Of The Body
Rather than being confined to a single area, sciatic nerve pain is radiating.
Pain can travel from the source of the pain across the lower back and buttocks and down the hip and leg. It sometimes makes it all the way into the feet. In some cases, the pain gets sharper as it travels. Typically, sciatic nerve pain is present only on one side of the body.
Manage Or Reduce Stress
Stress can trigger muscle tension and painful spasms, including in the back. If long-term stress or a traumatic event seems to have caused back pain, a person can try stress-relief techniques, such as:
- Mindfulness meditation.One study showed that mindfulness-based stress reduction improved back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to assist with the pain.
- Deep breathing. Taking deep breaths in and out for several minutes can calm the bodys stress response.
- Progressive muscle relaxation. This involves tensing and relaxing muscles in the body, focusing on one muscle group at a time. Lying on their back, a person can start with their feet and gradually move up to the shoulders.
- Guided imagery. This involves focusing on specific mental images to bring about a feeling of relaxation. One study found guided imagery and music helps with work-related chronic stress.
- Yoga. Yoga focuses on particular poses and breathing and can help with relaxation, especially when practiced regularly. One review found yoga to be an effective stress management tool.
Many smartphone apps are available to guide a person through relaxation techniques and meditation.
What Else Should I Do
While its important to include neck and back exercises in your routine, youll want to include a variety of strengthening exercises for well-rounded fitness.
In particular, having a strong core has been linked to reduced lower back pain because the core is involved in stabilizing the spine. The core includes the following muscles (
11 ).
Additionally, you may benefit from other at-home treatments or professional therapies such as heat therapy , whole-body stretching, over-the-counter pain medications , massage therapy, and acupuncture.
Finally, if you work at a desk, try to set up your space ergonomically, which may help alleviate pain and pressure on your neck and back .
Summary
Having a strong core may help to reduce lower back pain. You may also benefit from at-home treatments or professional therapies such as heat therapy, over-the-counter pain medication, massage, or acupuncture.
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How Is Back Pain Treated
Acute back pain usually gets better on its own. Acute back pain is usually treated with:
- Medications designed to relieve pain and/or inflammation
- analgesics such as acetaminophen and aspirin
- non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
- muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
- topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.
Applying Cold Packs And Heat To Your Back
Regular hot or cold therapy can loosen the tightness around your back muscles and relieve spasms. Both therapies help to relax your muscles and ease the side effects of muscle spasms.
Hot Therapy for Muscle Spasms
Apply a heating pad to the area around the spasms for 15 to 20 minutes. After this, massage the area with a cold compress to calm any inflammation caused by the heating pad.
If youd rather do without the pad, try having a warm bath, hot tub or spa session, or a hot shower.
Cold Therapy for Muscle Spasms
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Complementary And Alternative Techniques Include:
- Acupuncture is moderately effective for chronic low back pain. It involves inserting thin needles into precise points throughout the body and stimulating them , which may cause the body to release naturally occurring painkilling chemicals such as endorphins, serotonin, and acetylcholine.
- Behavioral approaches include:
- Biofeedback involves attaching electrodes to the skin and using an electromyography machine that allows people to become aware of and control their breathing, muscle tension, heart rate, and skin temperature people regulate their response to pain by using relaxation techniques
- Cognitive therapy involves using relaxation and coping techniques to ease back pain
Spinal injections include:Trigger point injections can relax knotted muscles that may contribute to back pain. An injection or series of injections of a local anesthetic and often a corticosteroid drug into the trigger point can lessen or relieve pain.
What Can I Do About Acute Back Or Neck Pain
The key to recovering from acute back or neck pain is restricting your activity and taking over the counter medications, because most back pain is related to muscle strain. In most cases, acute back pain will go away on its own over a period of days. Here are some tips that will help you recover:
1. Take it easy If you think you’ve hurt your back, ease up on the pressure you’re putting on your back. Many people actually have little choice in the mattertheir back pain will force them to drop to their knees or “freeze” in a bent-over position. Others will be able to function somewhat normally, but with uncomfortable pain. Contrary to popular belief, studies on acute back pain actually show that a few days of restricting your activity, and taking the appropriate over-the-counter medication, is all that many people really need to allow the strained muscles to relax and unbind. However, it is important to talk with your health care provider before taking any medication, especially if you are taking other medications or have a chronic medical condition.
2. Ice, then heat Remember this rule: “Ice first for 48 hours, then heat.” Ice and heat can alleviate local pain that comes from muscle and ligament strain. Ice slows swelling and inflammation and acts as a local anesthetic, but after 48 hours, it loses its effect. Using heat afterwards increases blood flow to the deep tissues and relaxes muscle spasms.
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Relieving Your Back Pain
When you are suffering from an ache or struggling to get lower back pain relief, it may seem difficult to take a proactive approach to the matter. However, alleviating such aches may be largely within your control. If you make some simple changes in habit and lifestyle, you might be pleasantly surprised by the results. At North Texas Medical Center, we take great pride in helping our community achieve better health. If you are suffering from backache, call us at , or contact us online today.
How To Get Rid Of Upper Back Pain
When we think of pain, it is usually associated with an injury or trauma.
But a lot of upper back and neck pain seems to come out of the blue, leaving you uncomfortable and asking how to get rid of upper back pain.
According to the American Chiropractic Association, half of all working Americans report suffering from back pain and another study reveals that nearly 60% of Americans wouldnt tell a medical professional if they were suffering from chronic pain.
This pain can be caused by a number of factors such as working at a computer or simply sitting at a desk too long and can interrupt your life.
If this is you and youre left asking how to get rid of upper back pain, dont worry weve got your back!
Here are ten things to try when you need to know how to get rid of upper back pain.
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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!
Inflammatory Back Pain Vs Mechanical Back Pain
Lower back inflammation is a symptom complex rather than a condition and often indicates inflammation of the vertebrae and/or joints of the spine.
But how can you know if your lower back pain is caused by inflammation or by a mechanical problem
Here are the major differences
ILBP
- Pain persists for more than 3 months
- The back pain and stiffness tend to ease with physical activity and exercise
- NSAIDs are effective pain relievers
Mechanical
- Pain after standing, bending forward, trunk flexion or extension
- Pain when doing sit-ups, driving long distance, getting out of a chair, running
- Pain when coughing or sneezing
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Ways To Relieve Back Pain Naturally
There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.
Take a look at these natural pain-relieving strategies and find out what works best for you:
Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.
Can I Prevent Lower Back Pain
You cant prevent lower back pain that results from disease or structural problems in the spine. But you can avoid injuries that cause back pain.
To reduce your risk of a back injury, you should:
- Maintain a healthy weight: Excess weight puts pressure on vertebrae and disks.
- Strengthen your abdominal muscles: Pilates and other exercise programs strengthen core muscles that support the spine.
- Lift the right way: To avoid injuries, lift with your legs . Hold heavy items close to your body. Try not to twist your torso while youre lifting.
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Prevent It In The First Place
Do exercises to strengthen the core muscles supporting your spine, and your abdominal, back, and hip muscles. Avoid any exercise that causes you to stretch your back to the point of discomfort. Bend at the knees when lifting a heavy object, and keep it close to your body with your knees slightly bent as you hold it. Practice good posture: Dont slump when you sit, and use the muscles in your shoulders and abdomen to maintain your spine in a neutral position.
People with back pain sometimes also suffer from depression. Treating the depression can lessen the pain because the same chemical messengers in the brain influence your mood and how you perceive pain. The antidepressant duloxetine is FDA-approved for treating chronic lower back pain. A word of warning: The drug can cause rare but serious side effects, including lowered blood pressure and a risk of liver failure.
Editor’s Note: This article and related materials are made possible by a grant from the state Attorney General Consumer and Prescriber Education Grant Program, which is funded by the multistate settlement of consumer-fraud claims regarding the marketing of the prescription drug Neurontin .
Daily Habits To Stop Back Pain
10 daily habits to stop back pain
Although determining the cause of back pain can be complicated, there are many different actions you can take to help alleviate your back pain or prevent it from getting worse. Its all about relieving pressure, reducing strain, protecting your spine, and strengthening your muscles. Changing a few daily habits can help you maintain a healthy, pain-free back for a long time.
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Secret #: Ergonomic Workplace Changes
While some back pain is caused by injury, most back pain isnt meaning that we cant point to a specific cause. Since this is usually the case, it can be easy for us to shrug it off as something that will go away if given enough time. Unfortunately, this isnt the case for most people.
In fact, poor workplace ergonomics are one of the major causes of back pain. If you think about it, this makes sense. We spend most of our time at work, so if were doing something there that is compounding or causing our back pain, it needs to be changed.
One study found that ergonomic workplace changes made a significant difference among 549 nurses aides. So whether you work at a desk or you have a more physically demanding job, you may want to evaluate your workplace to determine changes that will be beneficial for your back.
These changes may include:
- Raising your computer screen to eye level.
- Getting a new chair with lumbar support.
- Setting a timer so you can get up and walk around for 5 minutes every hour.
- Stretch and limber up before physical activity.
- Body awareness and posture exercises.
- Proper bending and lifting techniques.
- Regular exercise to increase strength and prevent sprains and strains.
Aquatic Therapy And Whirlpools
Physical therapists often recommend aquatic therapy including exercises done in warm, therapeutic pools for back pain. The buoyancy of the water helps alleviate strain on the joints to encourage strengthening and gentle stretching of the muscles. Even floating in warm water can help relax muscles and release tension as well as increase circulation, according to the Arthritis Foundation. With home whirlpool baths, try aiming the jets directly at your sore spots for a soothing underwater massage.
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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.
Secrets For Getting Rid Of Back Pain Fast And Naturally
For those who suffer from low back pain or any type of back pain, to be honest, it might seem as if life is passing you by.
A great many people spend the majority of their days sitting. You sit during your commute, you sit all day at the office, you sit to eat lunch, you sit for the commute back home, sit during dinner, and then sit watching Netflix.
All this sitting sounds like a dream, right? But what it is doing to your back is a nightmare. Sitting puts so much pressure on your lower back and spine that its no wonder it ends up hurting!
The Worst Part? The worst part about back pain is that once it rears up, it seems so difficult to get rid of! You try changing chairs, you adjust your posture, you rub it, you stand up and stretch, you might even try walking around. Walking feels good for a few minutes, but then its back.
How can you get rid of lower back pain? Its a frustrating problem!
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Tips For Easing Back Pain
Use these self-care tips to ease your back ache and pain associated with arthritis.
1. Relief is Possible
2. Get Wet
3. Move and Strengthen It
4. Find Your Zen
5. Cinch It In
6. Trim It Down
7. Visit China
8. Manipulate It
9. Apply Pressure
10. Put It Together
11. Medicate It
Managing Pain
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 .
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