Fall Asleep Faster And Sleep Longer
When you have a restful nights sleep, your back will feel less sore during the day.7 A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.
Watch Video: 11 Unconventional Sleep Tips: How to Get to Sleep and Stay Asleep
Try these natural sleep aids, one at a time, to see which one works best for you:
- Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep.8,9 Supplements of vitamins C10 and B611 are known to help the body produce and regulate natural steroid hormones.
- Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
- L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
- Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.
Another option is cherry juice or cherry extractscherries contain certain enzymes that help promote better sleep.4
See Natural Remedies and Herbal Supplements as Sleep Aids
Do You Want To End Your Chronic Back Pain Physical Therapy Is Your Answer
Do you struggle with chronic back pain that you fear will always keep you from living the life you want? Well, the good news is that you are not alone. 16 million adults experience persistent or chronic back pain in a study done by Georgetown University. Thats 8 percent of all adults in this country who are in a constant battle with this pain.
This debilitating symptom, which may be caused by a variety of underlying issues, may make you wish you could just spend the rest of your days sitting idly in your recliner watching your life pass you by.
But, however tempting this may be, you can conquer your chronic back pain by getting out of that recliner and talking to your doctor, and scheduling a course of physical therapy. Still a little lost, confused, or wondering how physical therapy can initiate healthy and long lasting relief? Here are five ways that our physical therapistcan use this healing modality to help you put chronic back pain behind you for good.
Ask Your Doctor About Biofeedback
In recent years, biofeedback a type of mind-body technique that uses electrical sensors to help you make subtle changes in your body has grown in popularity as an effective way to manage back pain. A suggested that biofeedback could reduce the intensity of back pain and muscle tension, both as a standalone treatment and when combined with other treatments.
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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
Secret #: Physical Therapy Modalities & Physical Rehabilitation
Did you know that chiropractic care and physical therapy-related treatments go hand in hand for stopping back pain? This would explain why so many chiropractic clinics offer physical therapy modalities.
Some of the physical therapy modalities your chiropractor might offer at their clinic include:
- Cold or low-power laser therapy
- TENS device therapy
- Heat and ice therapy
One study looked at the effect of ultrasound, traction, and low-power laser therapy in the treatment of back pain caused by lumbar disc herniation. These disc herniations were found using MRIs and the results of the study were confirmed with further MRIs. The study found that all three physical therapy modalities had significant effects on the herniations, providing relief to the patients.
When combined with chiropractic care and massage therapy, such as in our Alaska Back Pain Protocol, physical therapy has an even bigger impact on back pain. Weve found that this combination is the best way to relieve back pain fast.
So the sooner you seek professional treatment, the sooner you can start healing!
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Can Back Pain Be Prevented
Recurring back pain resulting from improper body mechanics may be prevented by avoiding movements that jolt or strain the back, maintaining correct posture, and lifting objects properly. Many work-related injuries are caused or aggravated by stressors such as heavy lifting, contact stress , vibration, repetitive motion, and awkward posture.Recommendations for keeping ones back healthy
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 persons 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
- Bending the trunk to the side
- Excessive reaching
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Best Lumbar Support Pillows For Sleeping
There is a wide variety of lumbar support pillows available on the market. Below are seven options that people may wish to try.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
- Price: from $38.50
- Customer rating: 4.8 out of five stars
According to the manufacturer, this pillow supports the spine and helps a person maintain optimal posture when they are sleeping.
The product ties around the waist and has tapered ends to help a person move freely while wearing it.
It also has a removable cotton-polyester cover that is machine-washable.
The OPTP Original McKenzie night roll is available in three sizes.
Additional features include:
- Price: list price of $79.99
- Customer rating: five out of five stars
According to the manufacturer, this product offers support to pregnant people while they are in bed.
The company claims that anyone can use the pillow to get adequate lumbar support while sleeping.
This product features organic bamboo charcoal memory foam. The manufacturers say this offers temperature regulation and absorbs moisture when a person is in bed.
Additional features include a machine-washable slipcover and hypoallergenic materials.
Managing Inflammatory Back Pain
Managing inflammatory back pain can be a challenge, but a few things can help. First, it is essential to identify the source of the pain and treat it accordingly. Sometimes, this may require a combination of medication and physical therapy. Additionally, heat and cold therapy can help manage the pain.
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Secret #: Chiropractic Care/adjustment
When your back hurts, unless you are 100% certain that its due to an accident or injury of some type, most of us assume that we simply overdid it. As we age, we might begin to wonder if our back pain stems from some age-related issue like arthritis or disc degeneration.
This is because most of our body works this way. When we have a sore throat, its usually due to overuse or an infection, for example. Our back is different in this way, however. Some people have bulging or herniated discs and never complain about pain while others have no abnormalities that can be seen and yet suffer from chronic back pain.
This is why chiropractic care is invaluable. When your GP cant find anything wrong, he might give you some pain pills and send you on your way. Your chiropractor, however, understands that there must be a root cause and by doing a thorough exam and history, they will find and correct the problem.
Your chiropractor is a highly trained specialist who can help you to avoid unnecessary surgery and addictive pain medication. Your treatment plan will be specialized for your exact needs using time-tested, holistic, non-invasive methods that allow your body to heal itself naturally.
This is because your chiropractor is a specialist in the musculoskeletal aspect of the body. If you had problems with your ears or throat, your GP would send you to an ear/nose/throat specialist, so it makes sense to see a chiropractor for problems involving the joints, muscles, and spine.
Ways To Manage Low Back Pain At Home
Back pain is one of the most common physical ailments. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back.
Your might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis.
Sudden or severe back pain should be checked by a doctor or a physical therapist. That also goes for pain that wonât go away.
But sometimes you can treat nagging pain and discomfort on your own.
Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, says home remedies â tend to be better when they’re combined than alone.â
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Being Mindful Of Your Movements
How many times has someone told you to lift with your legs, not with your back? Though its almost become cliché, its good advice. Your lower back supports a lot of the function of your body. Even if you lift using correct posture most of the time, a few haphazard hoists can be all it takes to cause long-term pain.
For example, parents with small children will lean over and pick them up out of a crib several times a day. Once or twice might not put much strain on the back, but repeating this movement hundreds or thousands of times over the years can cause serious discomfort. Mind those movements today, and your back will be more forgiving in the future.
When Should You See A Doctor
Most cases of back pain usually improve gradually within a few weeks, using home relief methods and self-care methods, but some cases may require a doctors visit, and the following is a statement of these cases:
- Back pain persists for a few weeks.
- The pain extends down one or both legs, especially if the pain extends below the knee.
- Pain accompanied by weight loss without an obvious cause.
- Experiencing severe pain that does not improve with rest.
- The pain causes weakness, numbness, or tingling in one or both legs.
It is noteworthy that in some rare cases, back pain may indicate the presence of a serious medical problem that requires immediate medical care, and the following is a statement of these cases:
- The pain may cause new health problems in the intestines peor bladder.
- The pain is accompanied by a fever.
- Pain after a physical injury, such as a fall or a blow to the back.
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How Do I Know If Back Pain Is Serious
Any time youre experiencing back pain that lasts longer than two weeks with no improvement, we strongly recommend you seek care. If you have sudden back pain or chronic back pain with certain symptoms, or if you have a history of cancer, the pain could be a sign of something more serious. These symptoms include:
- Unexplained fever
What Are The Warning Signs Of A Serious Problem
Very rarely back pain or pain that travels down the leg is a sign of a serious problem.
If you have any of the following symptoms, you should seek urgent medical attention:
- difficulty controlling or passing urine
- loss of control of your bowels
- numbness around your back passage or your genitals
- serious weakness in your legs so you find standing really difficult
- severe and ongoing back pain that gets worse over several weeks.
The above symptoms could potentially be linked to a rare but serious condition that needs urgent medical attention.
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Quadruped Arm And Leg Raise
- Kneel on the floor, lean forward, and place your hands palm down.
- Keep the knees in line with the hips and the hands directly below the shoulders.
- Without moving the spine, simultaneously lift one arm and extend the opposite leg so that they are in line with the spine.
- Return to the starting position.
Rub On Medicated Creams
Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.
Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.
âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.
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Managing Low Back Pain
Manage back pain with regular exercise and professional help as requiredIf you have an attack of lower-back pain that is severe, continuous and not improving, assessment and treatment by a health care professional who focuses on the back or other musculoskeletal problems may help. These practitioners may use both active and passive techniques to help you feel better. Examples of passive techniques that may be used to get you moving include:
An active approach, like walking or water aerobics is usually the most effective. Exercise is often the best way to relieve lower-back pain.
Check with your health care provider before starting an exercise program.
Work with an expert. It may help to work with a health professional who can explain which activities are right for you.
Choose exercises you enjoy. Many activities can help relieve back pain. Try to include activities that strengthen the muscles around your trunk, your abdominal muscles as well as those in your lower back. Studies show the following activities help relieve back pain:
- Lifting light weights
Common Causes Of Chronic Back Pain
Chronic back painis usually age-related, but can also result from a prior injury. The mostcommon causes include:
- Arthritis of the spinethe gradual thinning of the cartilage inside the spine
- Spinal stenosisnarrowing of the spinal canal that may lead to nerve pain
- Disc problems, such as a herniated or bulging disc
- Myofascial pain syndromeunexplained muscle pain and tenderness
In some cases, its difficult to pinpoint the cause of chronic back pain.If your doctor has exhausted all diagnostic options, its time to seek asecond opinion from a back pain specialist, recommends Nava. Itsimportant not to make rushed decisions or undergo extensive medicalprocedures until the origin of the pain is found. Not only may they nothelp they could make the pain worse, warns Nava.
If the source of the pain is not known or cant be treated, your bestoption may be to work with your doctor on reducing the flare-ups and makingthe pain manageable with nonsurgical treatments.
Back Pain Causes and Treatments Webinar | Stephanie Van, M.D.
Chronic back pain is a persistent source of discomfort for many adults. In this webinar, our expert Stephanie Van, M.D., discusses common causes of back pain along with strategies for relief.
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How To Stop Anxiety From Causing Further Back Pain
Under the assumption that your back pain is caused by anxiety, treating that back pain does require a focus on the pain itself. Unfortunately, while treating anxiety can reduce your back pain in the long term , breaking the cycle of back pain depends in large part on your ability to also fight the back pain itself. Consider the following tips:
These are all traditional ways to deal with back pain unrelated to anxiety, but they’re still effective because once back pain starts, it needs to be stopped using traditional methods.
But of course, controlling your back pain is only step one. You will still need to learn ways to cope with anxiety so that you can stop your anxiety back pain from occurring again.
SUMMARY:
Anxiety causes muscle tension, inactivity, changes in posture, and other changes that can all lead to back pain. The pain is real, so over the counter painkillers, stretching, and similar treatments might be needed to eliminate the pain. In the long term, it becomes important to stop the anxiety.
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Natural Pain Reliever #: Exercise
When you feel pain, moving is the last thing you want to doyet its actually one of the best things for you. Regular, moderate exercise gets your energy flowing, increasing breathing, blood flow, and body temperature. It also helps guard against rusty gate syndrome, which sets in when we dont move enough. Just like the hinges on a neglected old gate, our joints and muscles get stiff when theyre not used. Exercise keeps them loose and swinging freely.
With exercise, though, you do have to be careful of one thing, and thats to not overdo it. Too much exertion may increase inflammation and pain, which will lower your vibration, not raise it. Plus, strenuous exercise can cause oxidative stress, which also lowers vibrational energy.
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