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How Do You Stop Lower Back Pain

What Are The Warning Signs Of A Serious Problem

3 TOP TIPS on How To Stop Lower Back Pain When Bending Over

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.

What Are Some Common Lower Back Pain Causes

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

Herniated Disk In The Lower Back

The backbone, or spine, is made up of 26 bones called vertebrae. In between the bones are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. Although people talk about a slipped disk, nothing actually slips out of place. The outer shell of the disk ruptures, and the jelly-like substance bulges out. It may be pressing on a nerve, which is what causes the pain.A slipped disk is more likely to happen due to strain on the back, such as during heavy lifting, and older individuals are at higher risk.

Rarity: Common

Top Symptoms: lower back pain, moderate back pain, back pain that shoots down the leg, back pain that gets worse when sitting, leg weakness

Urgency: Primary care doctor

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Acupressure For Lower Back Pain

It sounds too easy to be true, but this amazingly simple technique is a powerful tool for lower back pain relief, sometimes instantly.

Acupressure, which can be done on your own at the comfort of your home, increases the production of endorphins, the bodys natural pain relievers.

Heres how to do it:

1. Place your fingertip between your nose and upper lip.

2. Apply deep pressure and hold this pressure for several seconds, then release. Repeat 5-10 times.

3. Next, place your fingertip between your inner ankle bone and Achilles tendon.

4. Apply deep pressure, hold for several seconds, then release. Repeat 5-10 times.

5. Finally, make a fist. On the outside of your hand near the pinkie finger locate the spot where the skin folds and bulges, and press there .

Lying On Your Side While Crossing Your Arms As You Hunch Forward Can Help

Lower Back Pain

Gradually increase the extension slight fractions of an inch and hold.

Extending take several minutes to accomplish. If possible, have someone assist you in with the extension. Maintain very slow, controlled inward and outward breaths to become calm and to relax, even though you are uncomfortable.

Note: You are only trying to lengthen the muscle. Dont overstretch.

Only allow very slight increments. By increasing the length of the muscle, you will relieve that muscle. Youll also reduce the injury to the area that the muscle is trying to protect.

Alternate periods of stretching with resting pauses. Dont allow the muscle to contract during your rest phase as it may start again.

Reducing the intensity of the contraction can take anywhere from several minutes to hours if necessary. The degree of injury is a major factor. Each time that you attempt to relax and lengthen the muscle, it will try to respond by tightening up. Holding your position will help you avoid this.

If you have taken a very long time to use this tip for your pain, then please consider medical help initially. My site is loaded with lots of help for you also but you should also get your doctors support.

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How To Sleep Better With Lower Back Pain

Getting quality sleep is an important part of recovering from lower back pain, but sleeping well may seem like a tall task when your back hurts. While theres no guaranteed way to get better sleep, certain practical tips can help:

  • Find a supportive sleeping position. Ideally, you can sleep on your side, but regardless of the position, make sure your spine is well-aligned. If needed, use extra pillows for body support.
  • Be careful with alcohol and caffeine. Though alcohol may help you doze off, it can throw off the quality of your sleep. As a stimulant, caffeine can make it harder to fall asleep and stay asleep.
  • Try relaxation methods. Finding techniques to wind down can put you in the right state of mind for sleep with less focus on pain.
  • Reduce potential sleep disruptions. If you inadvertently wake up at night, pain may make it harder to get back to sleep. For that reason, try to eliminate excess noise and light from your bedroom or block them out with a sleep mask or earplugs. Set your bedroom to a temperature that will be comfortable throughout the night.

Focusing on sleep hygiene can improve your sleep habits so that you can sleep better both during and after episodes of lower back pain.

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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Best Superfoods & Herbs For Back Inflammation

1. Turmeric

The #1 food for lower back inflammation pain is by far Turmeric. It can actually replace your NSAIDs all together and is fully backed by thousands of studies.

You can take Turmeric in standardized capsules or you can easily add it to your meals.

If you want it to be fully potent, add just a little black pepper and healthy fat to make it most bioavailable.

If you dont like the taste of Turmeric, you can add it to your green smoothie .

If you add a banana in there, or a few dates, you wont feel the taste at all.

Always use organic Turmeric to avoid nasty chemicals.

2. Ginger

Not only is ginger a culinary marvel, but its health benefits are also stunning.

Ginger has some extremely potent anti-inflammation compounds, called gingerols.

There are many studies proving how effective ginger can be in the fight against inflammation when consumed regularly.

Studies have found that Ginger has the ability to inhibit nitrous oxide and is helpful for all general inflammatory processes.

The best way to use Ginger would be adding it fresh to your meals or your green smoothies . You can find fresh organic ginger root powder here.

3. Fish Oil

Fish oil can effectively ease inflammation and pain caused by many chronic conditions. The dose used in most convincing research is 2 to 4 grams of DHA + EPA daily.

Make sure to get fish oil from organic-raised fish, without additives and clean from heavy metals and toxins, like this one.

2. Bromelain

3. Papain

6. Rutin

All Of The Worst Possible Causes Of Back Pain And Their Major Features

HOW TO STOP LOWER BACK PAIN | GUIDED STRETCHES

None of these are common. All of them usually cause serious symptoms that are easy to take seriously. Some of them can fly under the radar in early stages, but usually not for long. The names of the conditions link to carefully chosen articles from good sources.

The worst possible causes of back pain

what is it?

Finucane LM, Downie A, Mercer C, et al. International Framework for Red Flags for Potential Serious Spinal Pathologies. J Orthop Sports Phys Ther. 2020 Jul 50:350372. PubMed #32438853

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Stretch Your Hamstrings Twice Daily

One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscleslocated in the back of your thighsare too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day for 15-30 seconds each time.

There are many gentle stretching exercises that should not hurt.

Watch:Wall Hamstring Stretch for Low Back Pain Relief Video

Swim Your Back Back To Health

If your back pain has sidelined you to the point that weight training just isnt an option even with a good yoga warm up or band routine like Donnies then consider switching to a different activity for a while: swimming.

Swimming and CrossFit coach Hannah Caldas herniated a disc a few years back and she found swimming to be incredibly helpful during her recovery phase. She opted not to undergo surgery and instead showed up to the pool three days a week. According to Hannah:

There are a few main reasons why swimming is a good rehabilitation tool:

  • It is low impact.
  • It is a form of active stretching swimming technically will ensure full range of motion movements for many different body parts.
  • It provides just enough resistance from water to provide, over time, sustained aerobic conditioning to the rehabilitating subject, allowing them to continue to workout while rehabbing at the same time.
  • If your low-back pain is severe enough that even swimming seems daunting, you can start small. Hannah suggests you begin by getting into the water up to chest height and simply walking in the water. This is similar to what many therapist will have you do in their therapy pools. Once youve done this for a number of sessions and you feel good enough to swim, opt for the back stroke as the water will help support your back and thus relief some tension.

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    Find Back Pain Relief: Lighten Your Bags

    Carrying an overstuffed purse, briefcase, or handbag can strain the low back. If you must carry a heavy load, consider using a wheeled briefcase instead. By reducing the amount of weight you’re carrying, you reduce the amount of pressure on the spine. Help keep your kids’ backs healthy by making sure their backpacks are not overloaded. A heavy backpack could mean future back pain for your little ones.

    How Long Does Lower Back Pain Usually Last

    How Do You Treat Lower Back Pain At Home  ho.modulartz.com

    Lower back pain can be categorized as acute, subacute or chronic. Acute episodes of lower back pain usually last from a few days to 4 weeks and subacute lower back pain lasts between 4 to 12 weeks. However, according to the National Institutes of Health, about 20 percent of people with acute back pain go on to develop chronic back paindefined as pain that lasts 12 weeks or longer. Even in these cases, there are many different treatment options to help relieve lower back pain symptoms.

    When your back is really killing you, you might worry something is seriously wrong. The same goes for back pain that seems unending. The good news is that while back pain is a major inconvenience, it is rarely an urgent medical issue. In fact, most of the time you dont have to treat it. Back pain usually resolves on its own unless you have a major underlying issue.

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    The Worst Back Pain Is Rarely The Scariest

    People understandably assume that the worst back pain is the scariest. In fact, pain intensity is a poor indicator of back pain ominousness,10 and some of the worst causes are actually the least painful . For instance, someone could experience the symptoms of cauda equinae syndrome, and be in real danger of a serious and permanent injury to their spine, but have surprisingly little pain even none at all in some cases!

    Meanwhile, many non-dangerous problems can cause amazingly severe back pain. A muscle cramp is a good analogy just think about how painful a Charley horse is! Regardless of whats actually going on in there, muscle pain is probably the main thing that back pain patients are feeling. The phenomenon of trigger points tiny muscle cramps, basically11 could be the entire problem, or a complication thats more painful and persistent than the original problem. Its hard to overstate how painful trigger points can be, but they are not dangerous to anything but your comfort.

    Rehydrate And Rebuild Your Nutrient Stores

    Make sure that you are drinking enough fluids as dehydration and loss of electrolytes affect the length and success of your recovery. Low blood calcium, magnesium and potassium levels can affect some people who suffer from spasms.

    These levels will fall drastically during intense exercise and can contribute to the problem of muscle contractions. If you allow these conditions to become chronic, you end up with muscle imbalances which will put your back at risk again.

    A very good friend of mine told me about her chronic nightmares of spasms and pain. She tried everything only to finally resolve them by increasing her calcium, magnesium and potassium levels adequately with a supplement. It didnt take long for her to feel a lot better. She said it was like night and day. Its definitely worth a try if you havent considered it yet?

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    How Is Lower Back Pain Diagnosed

    Your provider will ask about your symptoms and do a physical exam. To check for broken bones or other damage, your provider may order imaging studies. These studies help your provider see clear pictures of your vertebrae, disks, muscles, ligaments and tendons.

    Your provider may order:

    • Spine X-ray, which uses radiation to produce images of bones.
    • MRI, which uses a magnet and radio waves to create pictures of bones, muscles, tendons and other soft tissues.
    • CT scan, which uses X-rays and a computer to create 3D images of bones and soft tissues.
    • Electromyography to test nerves and muscles and check for neuropathy , which can cause tingling or numbness in your legs.

      Depending on the cause of pain, your provider may also order blood tests or urine tests. Blood tests can detect genetic markers for some conditions that cause back pain . Urine tests check for kidney stones, which cause pain in the flank .

    Stop Your Activity And Find Immediate Rest

    How to Finally Stop Your Back Pain-Most Important Thing You Need To Do

    This may already make sense, but many of us prefer to keep moving. Some professionals actually recommend that you stay in motion, but if you are the unfortunate one to have a disc or nerve problem, then that is poor advice. You may end up visiting them for that instead.

    Dont try to actively work or move until you know the source of the injury.

    A very common reaction is to keep moving but MAY be dangerous. Although this might feel helpful, it is important to determine whether your pain is more than just muscular in nature.

    Why you should NOT move:

    Moving when you have any of these injuries can cause further injury, intensifying the pain.

    If you have a history of ANY of these injuries or suspect that your lifestyle may contribute to it , then rest is a better than simply muscling through it with medication.

    Lastly with this first tip, you should know that you should also apply this caution to not just your back but also to your hips, knees and neck.

    Forcing yourself to move when these areas are injured can be very risky. Make sure that you arent adding to the pain. The wrong movement can set you behind.

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    Whats Causing The Muscle Spasms

    People will often blame the movement, suspecting they simply made one wrong move such as bending over with bad mechanics. This is probably true, especially in situations outside of what you ordinarily do, but for things youve done a million times before, like reaching for your shoes or unloading the dishwasher, why this time and why now?

    Perhaps youre thinking spinal disc herniation. But were here to tell you that making one wrong movement usually is not the root cause of a herniated disc. An acute disc herniation would typically require more forceful impact such as an industrial accident or car collision. Otherwise, there are two explanations for the everyday disc herniation: cumulative injury and genetics both of these involve the disc slowly herniating over time. Slowly herniating discs are an underlying issue that go undiagnosed in up to 63% of individuals whom experience little to no pain despite their MRIs revealing one or more herniated discs. Understanding acute spinal disc herniation makes this aforementioned scenario entirely plausible.

    For example, lets say youve had a herniated disc for years without knowing about it. Then one day you finally moved in such a way that the disc became more compressed than usual or the disc pressed onto a nearby nerve triggering a protective yet painful response by your body.

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