Back Exercises And Stretches
Simple back exercises and stretches can often help reduce back pain. These can be done at home as often as you need to.
For information about exercises and stretches that can help, see:
A GP may be able to provide information about back exercises if you’re unsure what to try, or you may want to consider seeing a physiotherapist for advice. Read about how to get access to physiotherapy.
Doing regular exercise alongside these stretches can also help keep your back strong and healthy. Activities such as walking, swimming, yoga and pilates are popular choices.
Core Stability Pelvic Tilt
Lack of core control and stability is a key player in lower back pain. When the abdominal muscles are not performing, the muscles of the lumbar spine have to work harder to stabilize the body in balance. An excellent way to improve core stability is to lie flat with the knees bent up. Tighten abdominal muscles and press the small of the back into the floor. Hold this contraction for 10 seconds and repeat 10-20 times. You can either have your arms resting by your sides or behind your head, depending on whats more comfortable. With this stretch, it is important remember:
- Keep your feet flat on the floor
- Keep your shoulders pressed to the floor, but relaxed
- Do not hold your breath as you perform this exercise
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While lower back pain is extremely common, it is not something you have to live with every day. Improving hip flexibility and core stability as well as lengthening the back muscles by stretching can help reduce the symptoms of lower back pain. However, if your back pain is chronic, the above stretches may help but additional treatment may be warranted.
Lower Back Pain: What Could It Be
Do you have lower back pain? You are not alone. Anyone can experience lower back pain at any time, even if you dont have a prior injury or any of the risk factors. It is not always serious and can often get better on its own. But in some cases pain is your bodys way of telling you that something isnt right.
Learn more about lower back pain and what causes it from rehabilitation physician Akhil Chhatre, M.D., who specializes in back pain in the Johns Hopkins Department of Physical Medicine and Rehabilitation.
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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.
Preventing Low Back Pain
Steps to lower your risk of back pain as you age include exercising regularly , maintaining a healthy weight, lifting with the legs and not the low back, and optimizing your workstation.
After any period of prolonged inactivity, a regimen of low-impact exercises is recommended. Speed walking, swimming, or stationary bike riding 30 minutes daily can increase muscle strength and flexibility and protect your low back from injury or strain. Frequent stretching can help loosen muscle tension, strengthen your core muscles, and improve over-all posture for a healthier back.
REFERENCES:
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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.
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
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The Real Difference Maker For Chronic Pain: Active Physical Therapy
Many people with chronic back pain are under the impression that they have two options: live with pain and try to minimize it, or have surgery. But for most back pain sufferers, theres another option a better option for providing long-term relief: active physical therapy.
Active physical therapy or targeted therapy involves exercises aimed at building up the specific muscles that support your back.
How They Work To Provide Support And Aid Posture
Back supports unload weight from the back and transfers it to the abdomen, reducing the load on spinal structures. The decreased pressure reduces muscle tension, a protective reaction to back injury and trauma, and the pain that usually accompanies it.
Back braces also provide proprioceptive input, encouraging people to correct their postures and use proper body mechanics. One study suggests that wearing a brace for 3 weeks may improve a persons proprioception, though this research was only over a 3-week period, and the participants did not have back pain.
Most people will not need to wear a back brace and should only do so under guidance from their doctor.
Wearing a back brace can discourage a person from using their core muscles to support their body.
Healthcare professionals usually recommend braces for short-term use. Prolonged use may lead to dependence on the device, which may result in muscle weakness and atrophy.
A 2019 randomized controlled trial found that back brace use had no effect on back muscle thickness over a 4-week period. However, it did not examine the long-term effects of wearing them.
Ultimately, wearing a back brace that is not suitable for a persons needs may only cause further pain and injury.
It is best to follow recommendations from a doctor or a physical therapist when choosing a style, material, and type of back brace.
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How To Do It:
Begin this exercise by lying on your stomach and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. Hold the prop-up position for 10-15 seconds before returning to the prone position . Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully.
What Are Some Complementary Alternative And Emerging Treatments For Lower Back Pain
In some cases, doctors suggest therapies that are not considered standard of care. They probably wont be covered by insurance, but they may be worth considering. Examples include:
Platelet-rich plasma . PRP treatments use a small sample of your own blood that has concentrated amounts of blood building blocks known as platelets. Your doctor then injects the PRP directly into a damaged disc. The theory is that PRP injections use your own healing system to accelerate improvement of injured tendons, ligaments, muscles, and joints. PRP treatment has a longer track record in knee osteoarthritis, but a recent review article in the Journal of Spine Surgery suggests it may have a useful role for back pain, too. PRP needs a lot more research before it can be considered a proven technique.
Stem cells. In this emerging treatment, your doctor injects stem cells harvested from your hip into the intervertebral disc or discs causing your pain. Doing so may lessen pain and the degenerative effects of aging, though, like PRP, more research is needed before stem cells for lower back pain could eventually become the standard of care.
Acupuncture. Your doctor probably doesnt perform acupuncture , but may support you trying it as a complementary therapy. Acupuncture involves careful insertion of fine, sterile needles into specific points on your body. This may stimulate the release of your natural pain-killing chemicals.
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Are You Making Your Back Pain Worse
Don’t be guilty of exacerbating your already achy back. Try these tips for preventing added low back pain:
- Wear comfortable, low-heeled shoes if you are on your feet all day.
- Don’t slouch when standing or sitting.
- At home or work, make sure work surfaces are at a comfortable height.
- Warm-up and stretch before exercise or other strenuous physical activity.
- Don’t try to lift objects that are too heavy and don’t twist while lifting.
- Live a healthy lifestyle, stop smoking, and keep off the extra weight.
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
See Calcium and Vitamin D Requirements
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.
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Getting Started With Active Physical Therapy
At Physicians Neck & Back Center , active physical therapy is at the center of our spinal strengthening programs for over 30 years.
At PNBC, our doctors and rehabilitation specialists partner with you to design a program just for you. Long-term pain management and healing is more likely when the therapy is based on your situation and preferences. Our programs are not only based on your back pain levels, but also your mobility, current level of strength, your clinical testing results and evaluation outcomes.
The equipment youll use is highly specialized. You wont see this stuff at your local gym. Its engineered to target the exact areas back pain sufferers need to focus on. For many people, strength, endurance and mobility-promoting exercises help create a pain-free and healthy body. These exercises can also promote longevity.
Of course this also means your program might change as you progress. And it can be adapted to meet your immediate and future needs. It all depends on your progress and goals.
Want to learn more about PNBC? Watch this short video.
Need Help For Chronic Pain We Got Your Back
Anytime youre experiencing back pain that lasts longer than two weeks with no improvement, we strongly recommend you seek care.
If you think you need care right away, you can also go to your nearest orthopedic urgent care location.
If you have a new injury or you dont think youre ready for an intensive program like PNBC, a great place to start is to find a physical therapy location and make an appointment. Our physical therapists will tailor strengthening and mobility exercises to your unique needs, and you can plan on about six visits.
But if youre experiencing yet another chronic back pain flare up, home remedies and short-term treatments alone wont provide lasting relief. While chronic pain is long-lasting, it doesnt have to be permanent and you probably dont need surgery. And thats where the PNBC spinal strengthening program might be able to help.
So, if youre ready to find a better way to manage and heal your back pain, schedule an in-person or video visit consultation with PNBC today.
Is PNBC right for you? Schedule a consultation appointment.
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% Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief
As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.
Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.
Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.
Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.
However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:
Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:
Relax And Stay Positive
Trying to relax is a crucial part of easing the pain as muscle tension caused by worrying about your condition may make things worse.
Read more about:
Although it can be difficult, it helps to stay positive and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.
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Lower Back Stretches To Reduce Pain And Build Strength
Lower back pain is a fairly common health concern, as so many things can cause it.
In some cases, it might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, its simply a side effect of a sedentary lifestyle or repetitive motions.
While stretching isnt a remedy for all lower back pain, in many instances, it can provide relief. If youve been living with some mild discomfort or stiffness, these seven stretches may help reduce the pain and strengthen the muscles in your lower back.
When Is Lower Back Pain An Emergency
Most episodes of lower back pain eventually resolve on their own, but there are times when you should seek urgent medical attention. Some of these situations include:
- Patient is a child
- Pain is severe, constant, suddenly or progressively worsens, and/or doesnt go away
- Pain interrupts sleep
While some situations may warrant immediate intervention, most cases are not urgent and can be scheduled at a time convenient for the patient.
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What Are Some Less Invasive Or Noninvasive Back Pain Treatments
Your doctor has a wide range of treatments that may help your lower back pain. In general, expect your doctor to take a stepped care approach. That means starting with simple, low-cost treatments and moving to more aggressive approaches later. Keep in mind that many treatments take time to reach their full effect.
Medications. When over-the-counter pills and topicals dont do enough to relieve back pain, your doctor may recommend a prescription drug. Examples include:
- Antiseizure medication, such gabapentin or pregabalin, for nerve-related pain
- Muscle relaxants, such as baclofen or carisoprodol
- Prescription NSAIDs, such as celecoxib, diclofenac, or fenoprofen
- Opioids, such as oxycodone or hydrocodone, on a short-term basis.
Physical therapy . PT for lower back pain involves passive and active therapies to help the patient build core muscle strength, improve spinal flexibility and range of motion, correct posture and more. Your physical therapy sessions may include:
- Exercise
- Transcutaneous electrical nerve stimulation
- Ultrasound
Injections. An epidural steroid injection or a selective nerve block may provide short-term pain relief when lower back pain causes sciatica symptoms, such as leg pain.
Clinical Contributors To This Story
Sagar Parikh, M.D. contributes to topics such as Pain Management.
Binge watching movies from a fixed position on your bed all day, every day seems like it may very well be the only option to help you power through the coronavirus pandemic while staying at home but did you know that doing this for too long can potentially lead to body stiffness and increased lower back pain?
According to Sagar Parikh, M.D., an interventional pain medicine specialist at JFK Johnson Rehabilitation Institute, about 80% of adults experience lower back pain at some point during their lifetimes due to common causes including:
- Lower back strain
- Improper spine alignment and stability
- Herniated disc
- Radiculopathy or sciatica
- Spinal stenosis
- Fracture
- Other causes related to the musculoskeletal system
And now more than ever with this lockdown, people need to get creative to try to prevent and/or alleviate back pain at home, says Dr. Parikh.
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