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How To Get Relief From Back Pain

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Quick Lower Back Pain Relief With 3 Easy Steps

Surgery When other therapies fail, surgery may be considered to relieve pain caused by worsening nerve damage, serious musculoskeletal injuries, or nerve compression. Specific surgeries are selected for specific conditions/indications. However, surgery is not always successful. It may be months following surgery before the person is fully healed and there may be permanent loss of flexibility. Surgical options include:

Implanted nerve stimulators

  • Spinal cord stimulation uses low-voltage electrical impulses from a small implanted device that is connected to a wire that runs along the spinal cord. The impulses are designed to block pain signals that are normally sent to the brain.
  • Dorsal root ganglion stimulation also involves electrical signals sent along a wire connected to a small device that is implanted into the lower back. It specifically targets the nerve fibers that transmit pain signals. The impulses are designed to replace pain signals with a less painful numbing or tingling sensation.
  • Peripheral nerve stimulation also uses a small implanted device and an electrode to generate and send electrical pulses that create a tingling sensation to provide pain relief.

What Causes Degenerative Discs And Herniated Discs

Why is the lower back a target area for pain? “Generally speaking, the lower back is subject to a lot of mechanical stress and strain,â says Gunnar Andersson, MD, PhD, professor and chairman emeritus of the Department of Orthopedic Surgery at Rush University Medical Center in Chicago. âThe reason is the weight of the upper body, which always puts loads on the lower back.”

Supporting all that upper body weight is the spine, which is made up of more than 30 small bones called vertebrae stacked one on top of the other. A spongy piece of cartilage, called a disc, sits between each vertebra. It acts as a shock absorber, preventing the bony vertebrae from grinding against one another.

With age, these cushioning discs gradually wear away and shrink, a condition known as degenerative disc disease. Discs can also tear or become injured. Sometimes the weakening of a disc can put pressure on its jelly-like center. Wisneski describes this process as similar to a bubble forming on your car’s tire.

“You hit a bump in the road, then all of a sudden that tire goes pop,” he says. In the case of your back, that pressure can lead to a herniated disc , in which the center of the disc bulges.

A herniated disc in the lower back can put pressure on the nerve that extends down the spinal column. This commonly causes pain to radiate to the buttocks and all the way down the leg. This condition is called sciatica.

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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Consider Buying A New Mattress

The exact mattress that will be most comfortable and supportive for your back will be unique for you but sleeping on a high-quality mattress can make a significant difference in your back pain, multiple studies show. Theres no hard-and-fast rule for how often to replace a mattress, but if youve had yours for a decade and you suspect it is contributing to your back pain at night, its probably time to start mattress shopping.

Bonus Tip: Consider Taking A Vitamin D3 Supplement

Can Mattress Toppers Cause Lower Back Pain?

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.

Read Also: Can Chiropractor Help With Lower Back Pain

Improve Your Posture To Reduce Back Pain

Most of us spend a good part of our day sitting down, which may be more harmful than you realize. You can minimize the impact by maintaining good posture. Correct posture in a chair means having all the bones in your spine lined up neatly, like a stack of perfectly aligned blocks. You should keep your feet flat on the floor and your computer keyboard within easy reach so youre not leaning forward or slumping. This is part of proper office ergonomics.

Many apps and devices exist that can help you enhance your posture. If you work at a computer all day, try the software and app Posture Man Pat. This free app interacts with the webcam on your screen, tracking where your face is relative to your screen. If your posture starts to droop and curve, the app will alert you.

If you are looking to get really tech-savvy, try the Lumo Lift Posture Coach. This wearable device has a sensor that will vibrate when you change your posture from what the posture coach is calibrated to.

The Ultimate Deskercise Stretch Routine »

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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Find The Proper Shoes

To get the best supportâand to relieve the most pregnancy-related back pain and pressureâDr. Rosser advises a low-heeled shoe that is comfortable with either built-in arch support or an orthotic insert. The slight rise of the low heel will help distribute the weight that’s on your legs in a more stable and back-supportive way.

If you’re regularly wearing high-heeled shoes, you’re not doing your back any favors. “High heels increase the curvature of your back and create pressure” that drives the weight of your growing uterus directly into your lower spine and hip joints, says Dr. Rosser. You may also lose your balance , and heels may cause you to be less stable.

But walking in flats isn’t the answer either, as they can leave your feet, which tend to spread during pregnancy because of hormonal changes, unsupported. Poor foot position can manifest itself as imbalance and pain all the way up your legs and back.

Find Activities That Make You Happy

How to Fix Your Lower Back Pain for Good

Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home. Finding activities that make you happy can help reduce some stress and may relieve some pain.

Some people find that even doing just 3 things that make them feel good each daysuch as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved onecan make pain more tolerable.

Even something as simple as laughter with a friend may stimulate feel-good endorphins.1, 2

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Other Conditions Causing Lower Back Pain

There are many causes of back pain. Overuse injuries are a very common source of lower back pain and stiffness. However this usually goes away after a few days. Others causes of chronic pain include:

  • Spondylolisthesis. Normal wear and tear makes it hard for your joints and ligaments to keep your spine in the proper position, especially as we age. When a vertebrae moves more than it should, it can slide forward and on top of another. When this happens, bones can press on the spinal nerves and cause lower back pain.
  • Vertebral fractures caused by osteoporosis
  • Spinal stenosis. A narrowing of the spine space around the spinal cord can put pressure on nerves. The narrowing is typically caused by bone spurs that have developed as a result of osteoarthritis.
  • Scoliosis. An abnormal curvature of the spine can cause back pain.

Less commonly, low back pain can be a sign of a serious medical condition, such as diabetes or a pinched nerve. In the case of a pinched nerve, the pain may be accompanied by symptoms like fever, chills, night sweats, or loss of bladder control.

More Help For Low Back Pain

Additionally, a 2000 study that pitted chiropractic against traditional medicine proved the power of chiropractic in treating low back pain.

Finally, there are five natural supplements to banish back pain, recommended by Dr. Michael Cutler, a graduate of Tulane University School of Medicine and a board-certified family physician with more than 20 years of experience. These supplements could help you reduce the inflammation that is making your back pain worse, improve circulation to your joints and ease pain and stiffness.

Editors note: While youre doing all the right things to protect your brain as you age, make sure you dont make the mistake 38 million Americans do every day by taking a drug that robs them of an essential brain nutrient!

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Support Your Back While You Sleep

Bet you didnt realize you can also be doing damage to your back while you sleep, did you? Its true. The position that we sleep in can also strain the low back. Luckily, grabbing an extra pillow and trying this effective sleeping position can help. Lying on your side, place a pillow between your knees and calves in a vertical position so that the pillow extends down your legs. This position aids in maintaining proper spinal alignment and reduces low-back pain.

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Tips When Starting Low Back Stretching

Pin on Back pain relief

The first thing to remember when you start any program to improve your back pain is to start slowly and gently. Its also a good idea, especially if you suspect your pain is from an injury or an underlying condition, to let your doctor check things out before you get started.

All of the stretches below can be performed one to two times a day. Of course, if youre overly sore or your pain feels worse, you can always skip a day to allow your body time to recover.

If you have trouble visualizing these poses after reading the steps below, you can use the search tool at Pocket Yoga for an illustration.

Low back stretch #1 Childs Pose

This resting yoga pose might seem too simple to do anything for your pain, but the truth is there is power in relaxation.

It not only loosens tight back muscles, it can help relieve tension in your pelvic and thigh muscles too.

For Childs Pose:

  • Place your hands and knees on the ground keeping your back flat.
  • Allow your body to sink backwards until your hips are resting on your heels and your belly is lowered to your thighs.
  • Slowly walk your hands out in front of you.
  • Take deep, relaxing breaths to allow the tension in your body to release.
  • Hold for up to 60 seconds.
  • Another great thing about Childs Pose is that you can return to it at any time during your routine to take a breather or give your muscles time to recover before you move on to the next stretch.

    Low back stretch #2: Cat/Cow

    For cat/cow:

  • Hold for 5-10 seconds.
  • Hold for 5-10 seconds.
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    What Can I Do To Help Relieve The Symptoms Of Back Pain

    If you had an acute injury, use a cold pack for 20 to 30 minutes at a time for the first 48 hours or so. After that , you may find it helps more to alternate a cold pack and a heating pad. Keep one on the area for 20 to 30 minutes, and then switch. Take over-the-counter pain medications like ibuprofen or acetaminophen . Get plenty of rest and fluids.

    If you see your provider, make sure you take all medications prescribed, get all of your testing done and attend all of your appointments.

    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

    See Healing Benefits of Yoga

    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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    About Lower Back Pain

    Lower back pain is pain in the area of your back from the bottom of your ribs to the top of your legs. It can come from any of the many structures that make up your back. These include bones, joints, muscles, ligaments, nerves and tendons.

    Your spine supports your back. Its made up of 24 separate bones called vertebrae stacked on top of one another. The lower section of your spine is called the lumbar spine. Below the vertebrae, at the bottom of your spine, are bones called your sacrum and coccyx. You may hear lower back pain referred to as lumbosacral pain.

    Discs of cartilage sit between each vertebra, acting as shock absorbers and allowing your spine to bend. Some lower back pain originates from these discs. Your spinal cord threads through the vertebrae, carrying nerve signals between your brain and the rest of your body. If nerves at the base of your spine become compressed or inflamed, it can cause sciatica. Sciatica is a type of pain that starts in your back or buttocks and spreads down your leg.

    Its usually difficult for doctors to say exactly whats causing back pain. This is because there are so many different parts to your back and tissues that surround it. Even tests such as X-rays and magnetic resonance imaging scans arent helpful for most people.

    Back Pain Relief Routine

    How to Relieve Lower Back Pain IN SECONDS

    become a memberDuration:

    Back pain is a fairly common health concern, as so many things can cause it such as injury, aging, and/or a sedentary lifestyle. These back pain relief exercises will improve your strength and mobility.

    These exercises to do at home focus on stretching and gaining range of motion. This routine consists of some traditional stretches and some yoga based movements that are performed slowly and with control. This therapeutic session doesnt require a lot of time but is meant to be done consistently and will improve your strength and mobility over time.

    If you are looking for some deeper stretches using a massage ball, watch this 10-minute video with helpful stretches for back pain relief. In addition, back pain can often be tied to tight hips. Check out this Hip Pain Relief Routine for some additional mobility exercises.

    *If you have an injury or any limitations, consult your doctor prior to beginning any form of physical activity.

    Level: All levels

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    Low Back Pain Diagnosis

    Getting diagnosed with a specific cause of low back pain is the first step to getting treatment. If you land in your doctors office hoping for back pain relief, theyll use a variety of diagnostic tools and methods, such as:

    • A thorough medical history including any recent injuries, other diagnoses, family history of disease, and your job, activities and other lifestyle considerations

    • Physical exams, which may include manipulating the painful area or reflex or other neurological tests

    • Electromyography, which measures muscle and nerve function

    • ImagingX-rays can show bone spurs and damage to bone, while CT scans and MRIs can depict damage to soft tissue like discs or ligaments

    Remedies And Treatments For Back Pain

    Back pain can occur in two forms â acute and chronic. In other words, back pain can manifest suddenly and without warning, or it can come back from time to time as a familiar condition that youâll eventually know how to manage efficiently.

    Generally, your acute or chronic back pain can be treated at home. There are many ways to find back pain relief, but below are the best methods for treating acute and chronic back pain.

    Acute Back Pain Care

    Acute back pain typically resolves within a few days or weeks. Here are some ways to treat the condition and help make you feel better:

    • In the first 48 hours of a flare-up, you may use ice packs to relieve pain and swelling. You can add compression â the use of pressure on the affected area â to this tactic, too.
    • You can take analgesic medications like acetaminophen or aspirin, non-steroidal anti-inflammatory drugs like ibuprofen or naproxen, muscle relaxants, and topical pain relief like gels, creams, patches, or sprays.
    • Gentle stretching, light exercise, and resuming normal activity will help improve the movement and extension of your back. Bed rest is not recommended for back pain, but if the pain becomes unbearable take a break.

    Chronic Back Pain Care

    Chronic back pain may be something that you have dealt with or will experience from time to time over a long period. Here are ways to help relieve chronic back pain:

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