Release Your Inner Endorphins
Endorphins are hormones made naturally in your body. What many people dont know is that endorphins may help block pain signals from registering in your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
Low Back Pain Symptoms: Does Your Back Hurt
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.
What Are Some Other Causes Of Lower Back Pain
The shape of your spine, and well as spinal diseases, are other culprits in lower back pain. Depending on a range of factors, your doctor may look for:
Abnormal spinal curvature. A normal spine resembles a gently curved letter S when seen from the side. Abnormal curves include:
- Lordosis, in which the spine curves too far inward at the lower back
- Kyphosis, in which the spine is abnormally rounded in the upper back
- Scoliosis, in which the spine curves from side to side, often in a C shape
Normal and abnormal curves of the spineArthritis. There are more than 100 types of arthritis, many of which can cause lower back pain. The most common types include osteoarthritis , rheumatoid arthritis, and ankylosing spondylitis.
Cauda equina syndrome . Compression of the bundle of nerves that forms below the spinal cord in the lumbar spine. It is a rare but serious disorder that requires immediate medical attention and possibly emergency surgery. CES got its name from the fact that the fanned-out bundle of nerves resembles the base of a horses tail.
Discitis or osteomyelitis.Both infections of discs and bone can cause severe pain and require prompt medical attention.
Spinal tumors. When cells divide and multiply unchecked, the result is a tumor. Both benign and malignant tumors can cause lower back pain. They can either originate in the spine or metastasize there, meaning theyve spread from somewhere else in the body.
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Lower Back Pain Recovery And Prevention: Takeaway
So, as a summary, regardless of what caused your back pain, part of your road to recovery and prevention will always be practicing spinal hygiene. By properly implementing what we went through in this article into your daily routine, while making an effort to simply move more and avoiding any static positions for too long, youll successfully be able to minimize the stress placed on your lower back and the pain you may be experiencing.At the same time though, just keep in mind that back pain is specific to you and your situation. There isnt a general fix for everyone. And spinal hygiene is often just part of the solution.
Luckily, Dr. Stuart McGgill has created a book, Back Mechanic, that guides you through a self-assessment. And then teaches you a solution matched to your specific pain. Ive personally read through it and would highly recommend it. Once out of pain, he also has other books that can help you then focus more on performance. Heres the link to his books if youre interested!
And for those looking for a complete step-by-step program that uses science to show you how to properly train AND eat week after week to transform your body in the most efficient and injury-free way possible, then:
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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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.
Addendum: Americas Most Famous Back Guru
No back pain article would be complete without a mention of the late John Sarno, an NYU professor of rehabilitation medicine and probably Americas best-known back guru. He believed there is an emotional basis for all chronic back pain.
More specifically, he thought that the brain distracts us from experiencing negative emotions by creating pain. We may not want to accept the uncomfortable truths that we are angry with our children, or that we hate our job, so instead of thinking those thoughts, we focus on the pain.
Back pain researchers and doctors generally still dont find Sarnos theories entirely convincing particularly his one-size-fits-all diagnosis and Ive written about why at length here. But Sarno got some things right. As Ive mentioned, its now mainstream to view chronic back pain as a biopsychosocialcondition, and central sensitization is also gaining traction. Both ideas suggest its not just whats going on in your body and back that matters for your pain.
That means he was also ahead of his time when it came to treatment. What recommended as treatment was essentially cognitive behavioral therapy elimination of fear avoidant behavior and catastrophizing before anyone had ever heard of it, Ramin said, and its exactly what is being used now to treat patients with central sensitization.
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Bonus Tip: Consider Taking A Vitamin D3 Supplement
If your doctor agrees, consider taking a vitamin D3 supplement. Vitamin D is essential for bone, neuromuscular, and immune system function. Taking a vitamin D3 supplement can help reduce back pain by increasing the absorption of calcium in your body and improving bone strength.15
Finding the perfect pain relief technique is usually a process of trial and error, making it worth exploring various approaches. Try these natural pain-relieving strategies for your back pain and see what works best for you. Severe pain that is not relieved by self-care must be evaluated by a health professional for an accurate diagnosis and treatment plan.
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
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Is Your Job Causing Back Pain
A job that involves pulling, lifting, or twisting with the low back can cause injury and low back pain. Even prolonged sitting in an awkward position can cause low back pain. Standing on your feet for hours on end? That can cause lower back pain too. The best way to prevent back pain is to know if you are at risk.
Jobs That Can Cause Lower Back Pain
- Airline crew
- Office personnel
Can You Imagine A Pain Free Life
The Fix Back Pain ebook covers just about everything you need to know about the underlying causes and treatment of lower back pain. You wont find this analysis in medical, physiotherapist, chiropractor or pharmacy manuals.
Imagine being able to go about your daily life without back pain, being able to bend, lift, climb, walk, go on holidays Wouldnt that be great?
Or what if you could sit for long periods of time without getting an aching back, or get out of a chair without turning it into a major event? How good would that be?
And how would you like to be able to put on your socks and underpants without having to lie on the bed with your legs in the air?
Imagine what it would be like to work in the garden all afternoon or play the sports you used to play without spending all night tossing and turning in agony and waking up next morning stiff as a board.
And talking about bed, what sort of relief would it be to turn over without any pain and get a good nights sleep to boot?
How relieved would you be if you could sneeze and cough without it feeling like theres a red hot poker being rammed into your lower back?
Purchase a copy of the Fix Back Pain ebook and Ill show you how.
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Workouts That Can Cause Low Back Pain
Most athletic injuries to the back are sprains of the ligaments or strains of the muscles surrounding the spine. Serious conditions or complications can have similar symptoms to those of a routine sprain or strain. The most common sports injuries occur after repetitive overuse of the spine either through twisting, compression, or flexion. High impact sports such as running, football, or volleyball can often cause low back pain. Sports like golf, in which repetitive twisting is often involved, can also cause low back pain.
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.
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Lower Back Pain Fix #: Learn To Use Your Glutes
The glute complex comprises the largest muscle group in the entire body and has major implications in strength, performance, posture and surprise, surprise lower back health.
To prevent this compensation pattern from occurring its necessary to teach our glutes how to fire effectively. This can be accomplished in a variety of ways so below Ill provide a few my favorite recommendations:
What Type Of Back Problemdo I Have
The reality is 80% of us will suffer from back pain at some point in our lives. And yet, getting the correct treatment to alleviate back pain can be a frustrating and challenging task, for both patients and healthcare providers.
Anytime such a large percentage of the population suffers from an ailment, you can be certain an entire economy will pop up purporting to be able to solve the problem. For this reason, theres a lot of nonsense out there about new and unique methods to cure back pain. As a general rule, the word cure is misleading and deceptive, and will leave patients frustrated and disenchanted with their progress. However, with the right treatment approach you can effectively manage back pain and reduce the negative impact it has on your life.
Many of the solutions marketed to patients treat back pain as a single diagnosis. In fact, the term back pain is not really a diagnosis at all, rather a description of a symptom. Treating all patients that present with back pain the same is like prescribing antibiotics to every patient with abdominal pain. Just as there are many diagnoses that cause abdominal pain, there are several distinct types of back pain.
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Ways To Cure Your Back Pain
See the original article on Prevention here.
1. You’re Chained to Your Desk
Did you know that sitting puts 40 percent more pressure on your spine than standing? Let’s be honest: Maintaining proper posture is probably the last thing you’re thinking about when under a major work deadline. And on a jam-packed day, regular stretching breaks may not seem like a wise way to spend your time. But skipping these habits may cause your back to suffer. That’s because back muscles will weaken if you don’t use them inactive joints lose lubrication and age more quickly. Fix It: Sitting at a 135-degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then. Do it when you take a phone call or a coworker stops by to chat, Sinett recommends. Make sure your office chair supports the curve of your spine, he says: Your lower back should be supported, and your head should be straightnot lurching forwardwhen you look at your computer screen. Get up and walk around for a couple of minutes every half hourtake trips to get water, use the bathroom, or grab papers off the printer.
2. You Have a Long Commute
3. You’ve Been Ditching the Gym
4. You Don’t Do Yoga
5. You’re Addicted to Crunches
6. You’re Not the Healthiest Eater
7. You Carry Your Entire Life in Your Purse
8. Your Mattress Is from Another Decade
9. Your Bike Isn’t Adjusted Quite Right
10. You Have a Thing for High Heels
11. You Ignore the Pain
12. You Hold a Grudge
13. You Don’t Veg Out Enough
What Are You Signing Up For
What youre going to get is a detailed outline of the causes of back pain and some of the key exercises you need to do to get yourself back in better alignment.
If youre not sure, write to me using the contact form outlining your problem and Ill get back to you within 24 hours. If you think it would be helpful, I can also send you a sample copy of the Clinical Diagnostic Assessment template.
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You Must Maintain A Neutral Spine At All Times
As you can see in the picture above, this guy is finishing his Deadlift by extending his lower back. Needless to say, forcefully hyperextending the spine while holding onto a heavy external load definitely isnt the best way to alleviate lower back pain.
While its easy to spot in this still picture, a preponderance of lifters make this exact mistake as its difficult to catch yourself doing it.
To ensure that you dont make this same mistake, adhere to the following guidelines:
Finally, at the risk of sounding like a broken record, its important to remember that maintaining a neutral spine is of the utmost importance for all exercises!
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.
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How To Fix Lower Back Pain At Home
Lower back pain is an increasingly common experience for so many people around the world. It can strike after exercise, traumatic event, or even lifting the laundry bin. The spine and its muscles are a robust network to support the body and its movement but can also be the source of discomfort and pain.
The most important aspect of dealing with low back pain is getting the right care at the right time.
If you experience a traumatic injury or event that leads to back pain seek immediate medical attention. The list of stretches and exercises below assume that your back pain is a non-emergency injury and you can tolerate a pain-free range of motion throughout each movement.
These movements are in order of intensityand complexity, if you are trying them at home do work through the list progressively.
All of the stretches should be done daily and exercises can be completed in 3 sets of 10 repetitions 3-4 times a week. Also, if you have a foam roller that can too be a good way to carefully releave pain.