When To See A Doctor
People can often treat back pain with home remedies and some patience. However, a person should speak with a healthcare professional about chronic or severe back pain.
A healthcare professional may recommend physical therapy, medication, or other treatments. People with existing health conditions or who take regular medications should speak with a medical professional before trying herbal medications or supplements.
The Daily Stress On Your Spine Compounds And Can Contribute To Lower Back Pain Over Time
All this helps illustrate the importance of proper spinal hygiene throughout the day. Why? Well, because the gradual wear and tear of the discs add up. And can over time contribute to disc bulges and lower back pain.
World-renowned back pain researcher Dr. Stu McGill explains this quite well with a simple analogy. The spine can be thought of as a wire coat hanger. If you constantly bend the hanger back and forth over and over, eventually it will fatigue and break. The spine experiences the same cumulative effect with repeated bending.
Meaning that if you:
- Are currently suffering from chronic back pain OR
- Experience acute episodes of back pain OR
- Would like to minimize the risk of developing low back pain in the future
…Then moving in the most spine conserving way possible is the key.
Exercise To Loosen Muscles
Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. Its always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if youre suffering.
First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if youre already experiencing pain.
Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.
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A Quick Look At Some Of The Best Cbd Creams For Back Pain
Medical News Today does not rank products in any order or recommend one product over another. A person should choose the product that best fits their needs.
MNT chooses products that meet the following criteria:
- Ingredients: Products must contain safe, high-quality ingredients that are clearly labeled. They should also state they are free from pesticides, heavy metals, and mold.
- Dosage: Products must clearly state the CBD dosage.
- Serving size: Manufacturers must clearly state a serving size.
- Third-party laboratories: Products must undergo third-party testing for contaminants by an ISO/IEC 17025-compliant laboratory.
- Available COA: Companies demonstrate transparency and share a products COA following receipt of its third-party laboratory results.
Try Out Back Pain Injections
Facet joint injections and medial branch blocks are two minimally-invasive surgical techniques that can be used both as a diagnostic tool and as a way to relieve low back pain. In this outpatient treatment, doctors inject a numbing agent either directly into the joint or into the affected nerve . If pain relief is achieved, the treatment is successful and can be repeated up to three times per year. If it is not effective, then the doctor has eliminated a possible cause of pain. Side effects are minimal and usually eliminated by proper placement of the needle.
Other back pain injections include:
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Get Rid Of Painful Movements
The first step here is just to define the various movements that cause lower back pain for you throughout the day. If certain postures or movements like:
- Sitting for prolonged periods
- Tying your shoes OR
- Performing a specific exercise in the gym induces pain
…Then identify these lower back pain causes and avoid or modify them to make them pain-free. By eliminating these painful movements, youll be able to reduce the cumulative load placed on your spine. And can slowly teach your spine how to move pain-free again.
Stretch #4 Hamstring Stretch
The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.
These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.
This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.
Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.
Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.
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Secret #: Heat/ice Therapy And Your Feet
Heat and ice therapy work wonder when you have back pain for two different reasons. Ice will reduce swelling and limit inflammation. Heat will relax the muscles and bring healing nutrients to damaged tissues through improved circulation.
If you have injured your back or had some sort of accident, apply ice for the first 48 hours. Even if your back has been hurting you for a while, try ice first to see if it will stop the pain. However, after 48 hours, you should switch to moist heat.
Remember to never place ice directly on the skin as you can actually burn your skin or give yourself frostbite! Wrap ice or ice packs in a cloth or towel first. Give your skin a break in between ice sessions, generally using it for 10-15 on, then 10-15 minutes off.
Its important to note that, occasionally, back pain isnt caused by problems in your back. Sometimes, other conditions, such as peritonitis, which is an inflammation of the very thin layer that covers your abdomen and the internal organs. Applying heat, even to your back, will cause the inflammation to increase substantially.
If you think you might have peritonitis, you can feel better by applying heat to your feet or your bottom and see your doctor ASAP.
Schedule an Appointment and Receive
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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Two Home Remedies That May Temporarily Relieve Lower Back Pain Fast
Back pain can be triggered by a number of small movements throughout the day. Something as simple as bending down to tie your shoes can result in lower back spasms. And while our physical therapy treatment plans have been shown to help reduce chronic back pain, you may need a hold-over treatment until you can make it into our clinic. Heres a couple home remedies that may help relieve your lower back pain until you can schedule an appointment with us.
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When Your Sciatica Warrants A Visit To Your Doctor
Its important to recognize when at-home therapies arent easing your sciatica. If these treatments dont help you, it may be time to see your personal doctor or spine specialist.
People avoid the doctor for a variety of reasons. Maybe youre unsure about how to use your health insurance or you dont have any. Or perhaps you simply dont like visiting the doctor and prefer an ignorance-is-bliss approach.
Whatever the reason, some sciatica symptoms are truly medical emergencies. In rare cases, delaying medical care could lead to or cause permanent nerve damage.
If you experience any of the following, please see your doctor as soon as possible:
You have severe pain in your low back and legs
You experience nerve-related symptoms, such as weakness, numbness, tingling, or electric shock-like pain
Your pain doesnt improve after 2 weeks
Your pain gets worse, even when using at-home therapies
You have loss of bowel and/or bladder control
Easing the extreme pain of sciatica doesnt always require an extreme treatment approach. Relieving sciatic nerve pain at home with gentle exercise, ice and heat therapy, proper posture, and medication may go along way to speed your recovery. But the most important thing you can do for your low back and leg pain is to take it seriouslyalways call your doctor if you arent experiencing relief.
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Supine Figure 4 Stretch
This classic yoga pose helps open up the hips as much as it is good for massaging your low back. “This pose stretches the outer glutes, as well as your piriformis, both of which can contribute to a tight lower back,” says Hilary Wright, Y7 instructor and director of continuing education.
How to do a supine figure 4 stretch: Lie on your back on a yoga mat with both knees bent and feet planted on the floor. Lift your right leg, flex your right foot and cross your right ankle over your left thigh. If this is enough stay here, or draw your left knee in and hold behind your left thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.
Simple Stretches To Relieve Lower Back Pain
Lower back pain can be a debilitating and painful condition.
Fortunately, staying physically active may be the most effective and cost-efficient way to soothe or prevent it.
Here are 8 simple stretches to relieve lower back pain.
Although its origin varies, changes in the lumbar, or lower back, structure due to musculoskeletal damage are considered to be the main cause .
Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and movement to your body.
Other muscles that play an important role in maintaining the normal curvature of your spinal column are reported to be associated with lower back pain. These include the hip flexor and hamstring muscles .
Minor lower back pain normally gets better on its own within a few days or weeks. It can be considered chronic when it persists for more than three months .
In either case, staying physically active and regularly stretching can help reduce lower back pain or prevent it from returning .
The remainder of this article provides eight stretches for lower back pain, all of which you can do in the comfort of your own home with minimal or no equipment.
Summary Lower back pain is an incredibly common condition that can be relieved or prevented with regular exercise and stretching.
The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.
To perform the knee-to-chest stretch:
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People Who Work In Offices Are More Likely To Suffer Chronic Back Pain Than People Who Have Physically Demanding Jobsdr Garima Anandani
How your body is positioned throughout the day is a major contributor to back and neck pain. The three most common causes of back pain are:
- Slouching forward in your chair
- Holding your telephone between your ear and your shoulder
- Lack of movement during the work day
Here are some tips anyone can use to optimize their workstation to reduce back pain.
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When Should I See A Doctor
If after trying some of the secrets in this article, your back pain becomes worse or if it lasts for more than 3 or 4 days, you should seek out the advice and help of your local chiropractor.
There are some red flags with back pain. You can read about those here.
You should also see your chiropractor if your back pain includes:
- Pain so intense you cannot sleep at night in any position
- Pain that lasts longer than a week
- Back pain that is accompanied by stomach pain
- Back pain that also includes weakness, tingling, or numbness of the arms, buttocks, legs, or feet
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Causes Of Lower Back Pain
If youre wondering why your lower back hurts, youre not alone. According to the Centers for Disease Control and Prevention , lower back pain may be the most common type of pain adults in the U.S. experience.
Like with other types of back pain, there are many causes of lower back pain, including muscle strain, herniated discs, repetitive motions and even bad posture. And youre more likely to deal with chronic low back pain if youre overweight, have a sedentary lifestyle or regularly lift heavy objects.
Bringing The Knees To The Chest
For this one of the series of lower back pain exercises, you will have to lie on your back and bend up both of your knees.
- Then take one knee and bring it gently toward your chest.
- In order to avoid putting additional stress on your knee, place both of your hands behind the knee, rather than placing them on top of the knee, during the exercise.
- Switch the knee and do the same with the other knee. Repeat the exercise until you start feeling better
Stay on the floor on your back for this exercise as well.
- Bend your knees once more to get ready for the exercise.
- Now, gently lift one foot in the air, stretching it toward the ceiling.
- In order to support your leg while stretching, put both of your hands behind the hamstring, below your knee.
- You should stretch the leg well enough in order to feel the muscles on the back of the leg being pulled on.
- Do this for a few seconds then switch the leg.
- As you can see, these lower back pain exercises are not difficult at all.
This is an exercise that can be performed at work when you feel lower back pain bothering you.
- You will have to be near a table or a desk to do this exercise, which should be at the level of your waist.
- Stand near the table or desk and lean forward, putting your palms on the edge of the table or desk for support.
- Once you have your palms on the table, stretch your entire back until you feel the releasing tension throughout your entire back.
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Flexion And Extension Mobilization
To relieve flexion related pain you can perform extension mobilizations to coax the disc back into position. Mckenzie exercises are an effective way to do this:
The Mckenzie method, also called mechanical diagnosis and therapy was developed by New Zealand physical therapist Robin McKenzie in 1981 and is based on repeated movements and sustained positions to centralize and eventually eliminate lower back pain.
Flexion mobilization is how were going to stabilize the disc in extension related back pain:
These movements arent exercises theyre ways to gently manipulate a protruding disc back into the neutral position, relieving pressure on the nearby nerves.
Flexibility is an important factor in injury prevention and rehabilitation, which brings us to step 2.
Half Lord Of The Fishes
Also known as Seated Twist posture, Ardha Matsyendrasana helps improve posture and spinal mobility in those with lower back pain. Don’t allow your lower back to collapse as your perform this posture, and remember that a little goes a long way when twisting with lower back pain.
How to do half lord of the fishes posture: Sit with your legs extended out in front of you . Lift your right leg and place your foot on the ground beside your left knee. Bend your left leg and place the left foot on the outside of your right hip. Ground down through your hip bones, and inhale as you find length through the spine. Hook your left elbow on your right knee as you place your right hand behind you, and gently twist. Stay for 5 to 8 breaths.
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