Sleep On Your Back Like This
If you sleep on your back, do the following:
- Put a pillow under your knees. This will help maintain the normal curve of the lower back.
- If you are uncomfortable with pillow under your knees, take a small towel, roll it and place it under the curve of your back.
- Use a pillow under your head to support your neck too.
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What If I Just Wait For The Pain To Go Away
Unfortunately, sciatica pain is so common that many people have come to believe that they can either just wait it out, self-treat the problem, or take advice from non-qualified persons about how they fixed their sciatica.
While most people have similar pain sensations, everyone is different. Some describe the pain as intermittent and annoying, while others find it intense and absolutely debilitating.
Sciatica rarely goes away on its own without some type of medical assistance and healing program.
Damage to the nerves can happen if the problem is not addressed. Nerve damage can lead to a permanent loss of sensation or even a loss of bladder or bowel control.
Seeing your chiropractor to determine the cause of your sciatic pain is the best possible option to avoid complications and to prevent a small problem from becoming more severe.
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Bonus Exercise: Opposite Arm To Leg Reach
How to do it: You can do this without the stability ball. Adding the ball will challenge your core and the core and glutes love to train together.
- As you lift your arm and leg, keep your core tight and focus on a point ahead of you on the floor to keep your balance.
If you lose focus you will lose stability. Do 10 alternating repetitions. Stretch your arm and leg out to elongate your back muscles.
Back Stretch While Sitting
- Sit on a stool or a bench or chair without arms.
- Keep your right leg crossed over your left leg.
- Take your left hand towards the right leg and bracing your left elbow against the outside of your right knee, twist and stretch to the side.
- Hold for 8-10 seconds.
- Repeat with the left leg crossed over right leg.
- Repeat 5 times with each leg.
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Finding Back Pain Relief
If these 25 options for finding back pain relief fast didnt work for you, there are more intensive options. Surgical options such as spinal fusion and discography are at the extreme end of treatment options. They are more invasive than other treatments listed, but in the hands of an experienced pain management and spine specialist, they can be effective at relieving certain types of severe low back pain.
When tackling lower back pain, your best bet is to work closely with a back pain doctor who can first diagnose the exact cause of your pain and then work diligently to find options that work best for your pain. Click the button below to find a doctor in your area.
Splurge For The Massage
Massage is a great way to encourage tight muscles to relax. In the beginning of treatment, patients may only be able to tolerate the lightest of touches. By the end, the massage therapist may be leaning into crunchy places with an elbow, working the kinks out of the deepest tissues in the body. You might also consider adding in some aromatherapy. Dr. Axe advises that some in particular, such as peppermint, are great at reducing inflammation.
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Consider Herbal Remedies For Your Lower Back Pain
Healthline.com gives a few examples of herbal supplements that can also help you reduce lower back pain. They note:
Ginger is a natural anti-inflammatory agent. It may help reduce inflammation associated with back pain, especially helpful after strenuous activities. Consider simmering fresh ginger root slices in hot water for about 30 minutes to prepare a spicy but soothing cup of tea. Capsaicin has also shown some promise for reducing pain. Its the active ingredient in chili peppers. You can find it in both topical cream and oral supplement forms.
Makarasana Yoga Pose For Lower Back Pain
- Lie down on your stomach.
- Rest the palms of your both the hands below your chin. Elbows resting on ground give support. The posture resembles making a cup with your palms and resting your chin over it. Finger and thumbs will touch your cheeks.
- Elbows on ground should be joined together.
- Keep your feet joined together.
- Bend your left leg from the knee and bring it up to touch your ankle to the left hip. Raise as far as you can.
- Hold for 5-10 seconds.
- Come back to the starting position.
- Repeat with the right leg.
- Do 3-5 times with both the legs.
- Now bend both the legs and bring them up together to touch your hips.
- Hold and come back to the starting position.
- Repeat for 3-5 times.
These were some lower back pain relief exercises that included lower back stretches and yoga poses for lower back pain. Doing them will help you keep your back and spine healthy. However, you should always learn yoga from an expert yoga practitioner and also consult your doctor before doing any exercise for lower back pain.
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Don’t Rest An Achy Back
Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
One Back Pain Treatment You Probably Dont Need
Back pain can be incredibly frustrating, and going under the knife may seem like the quickest, easiest fix to bring relief. But the truth is, many people dont need surgery for lower back pain management, Dr. Park says.
If your back pain is musculoskeletal, you will not require surgery, but if its a pinched nerve thats due to a disc herniation or something else, you may need to have surgery, he says. But even in those people, when you go through a six-to-eight-week course of treatment that includes physical therapy and activity modification, 85 to 90 percent of the time, they wont need surgery.
However, if you try the treatments above and dont see any improvement or still feel pain, talk to your doctor about a referral to a pain management specialist, as more specific tests or treatments may be required to get to the bottom of whats going on.
Stay updated on the latest science-backed health, fitness, and nutrition news by signing up for the Prevention.com newsletter here.
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Summary: How To Get Rid Of Lower Back Pain Fast
A low back pain that appears spontaneously mainly results from an overload of toxins in your body.
These toxins end up blocking your colon, where they spread to nearby tissues, causing pain.
If you wonder how to get rid of lower back pain fast, a sea salt bath is the best natural remedy.
It will help flush toxins from your body through your skin and rapidly alleviate the pain.
Gently Stretch Your Joints And Soft Tissues Through Yoga
Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.12
When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morningto help loosen your spine and also reduce stiffness and aches in your back.
See 3 Beginner Yoga Poses for Lower Back Pain Relief
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Causes Of Lumbar Pain
Lower back pain most often results from
- Tissue injury
- Mechanical issues
- Deteriorating condition
- Abnormal spinal curvature
If the problem is deterioration or unusual spinal anatomy, deeper tissue injuries can arise such as herniated discs or nerve compression. These complications require professional attention. Never ignore serious symptoms such as severe pain, sudden weakness, shooting nerve pain, numbness or tingling. Do not delay seeking help for unusual symptoms.
Immediate Relief For Lower Back Pain
Lower back pain is one of the most common reasons we miss work and other activities that are important to us. It is a painful and frustrating experience. At any given time, 31 million Americans suffer from it. Hampton Roads Orthopaedics Spine & Sports Medicine treats countless patients each year with a variety of treatments to help ease the pain.
Causes of Lower Back Pain
The back is a complex structure, made of muscles, bones, joints and ligaments. Although it withstands extreme stress, it can be injured accidentally from a heavy impact. You feel pain in your back resulting from:
- Strained muscles
-
Ruptured disks
-
Irritated joints
But even a simple action such as turning over in bed can twist the spine just enough to cause a back injury. Other factors that contribute to back pain include poor posture, arthritis, obesity and stress.
Stretches for Lower Lumbar Back Pain
Gentle stretching is an effective way to provide relief to pain in the lower back.
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Lie on your back with your toes pointed up.
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Slowly bend one knee, pulling your leg up to your chest
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Use your hands to gently pull the knee towards your chest
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Hold for half a minute and relax the leg to starting position
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Repeat several times with each leg
Tips for Relief
How We Can Help
Our goal is to restore your mobility and reduce the pain as quickly as possible. The Hampton Roads Orthopaedics Spine & Sports Medicine team work together to provide the relief you need to get. Contact us today for an appointment!
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Best Essential Oils For Lower Back Pain Relief And Know How To Use Them For Instant Cure
Essential oils have been in use since a long time to cure all types of health issues. But what has made these oils popular is their ability to relieve pain. These essential oils can be similarly effective or even more than modern day medicines, and have negligibly few side effects. Backaches and back pain are very common among people these days.
We deal with such issues due to our lifestyle. It is important to first address the reason of the back pain. Modern age medicines have extreme side effects like intestinal bleeding and liver damage. Essential oils are very useful in managing chronic body pains, especially back pains. What makes these essential oils special is that not only so they help you get rid of back pain naturally, they also help you remedy some of the conditions that have helped cause the pain.
Bonus Tip: Soothe The Pain With Cold And/or Hot
Don’t underestimate the pain reduction of simply applying cold packs and/or hot packs to help reduce your lower back pain.
- Cold therapy helps reduce inflammation and pain. Some examples include wrapping ice in a cloth, a pack of frozen peas from the freezer, or a cold gel pack. Always keep at least one layer between your skin and the ice/cold pack.
- Heat therapy helps improve blood flow, relaxation, and pain relief. Heat therapy can come in many forms. It’s best to try several to find what works best for you. Taking a warm bath or shower, soaking in a hot tub, or using a heating pad or heat wrap are all ways to bring warmth to your lower back.
Whether applying ice or a heat pack, limit applications to 15 or 20 minutes with at least 2 hours of rest in between to protect your skin. Never sleep with a heating pad or frozen pack as this can lead to permanent skin damage.
Hopefully these overlooked remedies can help you try some new approaches to better manage your lower back pain and find lasting relief.
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Try To Boost Your Mood
No, the lower back pain isnt in your head, but obsessing over it could be making it worse. Fear, anxiety, and catastrophizing can amplify pain, says Dr. Mackey. Because brain circuits that process pain overlap dramatically with circuits involved with emotions, panic can translate into actual pain. Start by accepting that you have pain, Dr. Mackey says. Then say to yourself, it will get better. If you struggle with overall mental wellbeingsay, you have anxiety or depressionin addition to your physical aches, it could be worth seeing a therapist to manage negative thought processes while exploring other lower back pain treatments.
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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Remedies To Relieve Lower Back Pain Fast
by North Texas Medical Center | Jan 28, 2020 | Physical Therapy
We all want to know the best way to relieve lower back pain fast. At best, backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years.
Fortunately, there are remedies to combat that ache. From exercising to getting better sleep to reducing your stress levels, you can choose from a variety of strategies. The next time you have a backache , consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.
Hold Some Static Poses With The Egoscue Method
While this method of stretching is fairly new with less empirical research behind it, it encourages healing by creating movement and activity in areas of the body that are typically static. The ModernHealthMonk gives a great overview of this therapy, with some stretches to try. Its not one of the fastest ways to find lower back pain relief, but it may be one of the more simple ways.
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What Causes Lower Back Pain
When it does not result from an injury, lumbago is mainly due to an accumulation of toxins in your body.
You may wonder what type of toxins.
Toxins resulting from medicines, food additives, contaminants, cleaning products, and kitchenware.
In this age we live in, this accumulation can be quite important.
Furthermore, when you eat food that is low in vitamins, minerals, and fibers, these toxins are not evacuated from your body.
Instead, they remain in your colon and spread to nearby tissues in the lumbar region, where they cause pain.
Support Your Body In A Warm Pool
The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.14
If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.
See Water Therapy Exercise Program
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Find Relief Through Ice And Heat
Break out that bag of frozen peas for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. After those two days are behind you, switch to 20-minute intervals with a heating pad.
Localized cooling shuts down capillaries and reduces blood flow to the area, which helps ease the swelling, says Lisa DeStefano, DO, an associate professor at Michigan State Universitys College of Osteopathic Medicine in East Lansing. Cold also thwarts your nerves ability to conduct pain signals. Heat, on the other hand, loosens tight muscles and increases circulation, bringing extra oxygen to the rescue.
