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How To Get Rid Of Cramps In Lower Back

Reasons Why Your Lower Back May Be Cramping

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While they could be fitness related, back cramps can also be an indication of an underlying problem.

No one enjoys dealing with different aches and pains throughout their body, especially when it comes to those located in the lower back.

Whether its from pushing yourself too far at your last workout , sleeping funny, or slouching at your desk all day, there can be many culprits that could be causing your lower back to cramp.

While the aforementioned are easily corrected with lifestyle changes, some back cramps can be an underlying sign of a greater complication happening within the body. To help us break down and differentiate the causes and symptoms, we spoke to medical professionals and health experts on the twelve different reasons why you could be experiencing pain and cramping in your lower back.

*While we trust the knowledge of our experts, its important to read over the potential causes and then see a medical physician to help diagnose why you may be having lower back cramps.

Cinnamon To Get Rid Of Period Cramps

The anti-inflammatory and antispasmodic properties of the cinnamon make it an ideal remedy for menstrual cramps. Moreover, it has iron, manganese and dietary fiber that help to encounter weakness and pain.

Ways to Use Cinnamon:

  • Boil a cup of water add 1/th tbsp of cinnamon to it. Steep it for a while. Drink this tea when it is still hot.
  • A mixture of honey and cinnamon in water will also help you to deal with period cramps. In a glass of lukewarm water, add a dash of cinnamon and a tbsp of honey. Mix it well and drink it.
  • Drink this 3-4 times during the first two days of periods.

What Are Some Common Lower Back Pain Causes

The causes of lower back pain are sometimes viewed as being mechanical, organic or idiopathic. Sometimes spinal conditions are congenital or acquired meaning the disorder develops later in life.

  • Mechanical lower back pain is often triggered by spinal movement and involves spinal structures, such as the facet joints, intervertebral discs, vertebral bodies , ligaments, muscles or soft tissues.
  • Organic lower back pain is attributed to disease, such as spinal cancer.
  • Idiopathic refers to an unknown cause.

These are some of the things your doctor might look for or rule out when you schedule a visit for back pain.

The common symptoms of lower back pain.

Sprains and strains. Ligament sprains and muscle or tendon strains are the most common causes of lower back pain. Theyre often related to overuse.

Degenerative disc disease. While the name sounds worrisome, it just means you have a damaged disc causing pain. Over time, discs become thinner and flatter due to wear and tear. That leaves them less able to cushion the vertebrae and more likely to tear .

Herniated disc. The protective covering on intervertebral discs can tear over time. When this happens, the soft inner disc tissue may push through the outer layer. A disc that bulges or slips out of place is known as a herniated disc, bulging disc, or slipped disc. The herniation may press on nerve roots, leading to symptoms such as pain, tingling, numbness or weakness in the area that the nerve serves

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Lower Back Pain Causes

Nonspecific low back pain means that the pain is not due to any specific or underlying disease that can be found. It is thought that in some cases the cause may be an over-stretch of a ligament or muscle. In other cases the cause may be a minor problem with a disc between two spinal bones , or a minor problem with a small facet joint between two vertebrae. There may be other minor problems in the structures and tissues of the lower back that result in pain. However, these causes of the pain are impossible to prove by tests. Therefore, it is usually impossible for a doctor to say exactly where the pain is coming from, or exactly what is causing the pain.

To some people, not knowing the exact cause of the pain is unsettling. However, looked at another way, many people find it reassuring to know that the diagnosis is nonspecific back pain which means there is no serious problem or disease of the back or spine.

Blackstrap Molasses To Get Rid Of Period Cramps

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Blackstrap molasses is also one of the quick remedies for menstrual cramps. It is packed with iron, calcium, magnesium and potassium. All these minerals are essential for the body especially during the menstruation. Moreover, it calms down the muscles of uterine walls.

Ways to Use Blackstrap Molasses:

  • In a glass of lukewarm milk, mix a tablespoon of black strap molasses and drink this when the pain starts.
  • To prevent the pain or to reduce the intensity of cramps sip a tablespoon of black molasses before your menstruation.

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Additional Tips And Precautions

Along with the listed ways to get rid of cramps, you should follow these additional tips below to deal with your problem.

  • Regularly performing some simple stretching exercises and yoga will assist in reducing pain and inflammation on your affected muscles.
  • Include calcium and magnesium along with several types of vitamins such as A and E to prevent cramps.
  • Note that you consult a doctor to get a mineral and multivitamin supplement. This will decrease the muscle cramps and help the muscles become stronger.
  • You need to fix your posture properly to eliminate muscle pain or spasms because a bad posture will lead to muscle cramps.
  • Wear proper footwear, which can prevent extra pressure on your muscles. Besides, avoid wearing tight leggings or jeans in order to get complete relief from the leg or muscle cramps.

Thank you for following the entire writing. We hope you will find useful information and the remedies suitable for your problem. If your condition does not become better after applying any mentioned ways, consult your doctor as soon as possible to find out the right reason and get the diagnostic for muscle cramps. If you know any other natural and effective remedies for muscle cramps, please leave your opinion in the comment section below.

When To See A Doctor

If your lower back pain is so severe that youre unable to perform daily activities, its time to see your doctor. They might perform a variety of tests to see whether you have endometriosis or another condition causing your severe pain.

Even if theres no underlying condition, you and your doctor can discuss both medical and at-home treatment methods to reduce the pain.

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Know Your Otc Medications

Nonprescription pain relievers can help with muscle aches and stiffness. The two main types of over-the-counter options are nonsteroidal anti-inflammatory drugs and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.

True to their name, NSAIDs help lower inflammation that can lead to swelling and tenderness. But acetaminophen does not relieve inflammation. You can reach for either type of pain reliever for occasional back pain. NSAIDs may work a bit better, Hemani says, if you have arthritis of the spine or other inflammatory conditions.

When Do People Usually Get Cramps

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It is no secret that pain symptoms can appear at specific times in a womans cycle.

  • Perimenstrual cramps. Pain starts before your period and lasts during menstruation. It can be felt in the lower back and thighs.
  • Mid-cycle/ovulation pain. This pain can also occur in the middle of your cycle. Ovulation pain is usually felt in the lower abdomen. It may last from a few hours to even a couple of days.

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Facts About Period Pain

If you have dysmenorrhoea you are not alone. Around 80% of women experience period pain at some stage in their lifetime. You can suffer from period pain from your early teens right up to the menopause. Most women experience some discomfort during menstruation, especially on the first day. But in 5% to 10% of women the pain is severe enough to disrupt their life. If your mother suffered period pains, you are more likely to suffer too. In 40% of women, period pain is accompanied by premenstrual symptoms, such as bloating, tender breasts, swollen stomach, lack of concentration, mood swings, clumsiness and tiredness.

There are two different types of period pain:

Symptoms Of Leg Cramps

A leg cramp is an episode of sudden pain in the muscles of the leg caused by an involuntary contracting of the leg muscle.

Most leg cramps occur in the calf muscles and, less commonly, in the feet and thighs.

Cramps can last from a few seconds up to 10 minutes. Thigh muscle cramps tend to last the longest.

During a cramping episode, the affected muscles will become tight and painful and the feet and toes will be stiff.

After the cramps have passed, you may have pain and tenderness in your legs for several hours.

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Epsom Salt To Get Rid Of Lower Back Pain

This is one of the effective methods to get rid of lower back pain completely. It soothes the muscle tissues and relaxes the body. It helps with nerves relaxation and thus reduces the back pain. Epsom salt helps to get rid of muscle strains and relieves pain. Follow the procedure given below to reduce back pain.

  • In your bathtub filled with lukewarm water, add 5 tablespoons of Epsom salt in it.
  • Soak your lower back in this bathtub for about 15 minutes.
  • Wash your body with clean water.
  • Follow this remedy thrice a week to cure back pain.

What Are The Warning Signs Of A Serious Problem

Pin on pain back pain

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.

You may be sent for tests if:

  • youve had an injury to your back, for example a bad fall
  • your doctor suspects that there may be an underlying cause for your pain
  • the pain has lasted for an unusually long time.

In this case a magnetic resonance imaging scan or computerised tomography scan may be needed.

X-rays are much less commonly used because back pain is often caused by problems with soft tissues, such as ligaments and muscles, which cant be seen on x-rays.

Changes to the spine as a result of spondylosis can show up on x-rays. These common changes that happen to us all can appear on x-rays without people having any pain or problems. Because of this, x-rays arent particularly helpful.

Remember that sometimes even after a thorough investigation it might not be possible to say for certain what is causing back pain.

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Heat And Ice For Back Pain

A hot water bottle or heat pad may help ease muscle spasm and pain. Make sure your skin is protected dont put heat pads directly on your skin. You can buy pads that you put over your clothing on the area that hurts. These are available from pharmacies and last for several hours.

Ice packs may also be helpful, especially in the first few days of any injury. Make sure you wrap the ice pack in a towel to protect your skin. You can apply the pack to the area that hurts for 15 minutes at a time.

Chamomile Tea To Cure Back Pain

This is one of the best herbal teas to cure back pain completely. It relaxes the muscle tissue which can be one of the main reasons behind back pain. Follow the procedure given below to heal severe back ache.

  • Boil a cup of water and soak one tablespoon of chamomile flowers in it.
  • Steep it for 10 minutes and then strain the tea.
  • Have two to three cups of chamomile tea daily to reduce lower back pain.

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Medicines For Muscle Spasm

If youre having muscle spasm, your doctor may prescribe a medicine called a benzodiazepine to relax your muscles. Benzodiazepines are usually prescribed as a short course one tablet up to three times a day for up to five days.

Diazepam is prescribed for a short time because there can be problems with withdrawal symptoms and dependency if you take it for a long time. Withdrawal symptoms include anxiety, difficulty sleeping, confusion, loss of appetite, sweating and heart palpitations.

All medicines come with the risk of side-effects. These are the temporary unwanted effects of a medicine. The main side-effects of taking diazepam are feeling drowsy and being less able to concentrate. Its very important to follow your doctors advice about driving especially if the advice is not to drive. Even if you only take diazepam at night, it can affect your ability to drive the following day.

What Exactly Is The Lower Back Anyway

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Your lower back is known as the lumbar region of the spine. It has a lot of heavy lifting to do: The lumbar spine carries the weight of your entire upper body, plus biomechanical stresses that occur with movement.

The lumbar spine has five vertebraebackbones. Each vertebra has a large disc cushiony gel wrapped in a tough membrane on its front side that acts as a shock absorber. Each vertebra also has two cartilage-lined facet joints on its back side. Working together, discs and facet joints allow the spine to safely bend and twist.

Your lower back also includes ligaments, tendons, and muscles. Ligaments are strong bands that hold the vertebrae and discs together. Tendons attach muscles to the vertebrae. These structures help limit excessive movement that could harm the spinal cord.

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What Foods Help Period Pains

Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps. Olive oil and broccoli contain vitamin E. Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation. Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Parsley To Get Rid Of Period Cramps

The compounds i.e. myristicin and apiol present in the parsley work as a natural pain-killer. It stimulates the menstrual process and helps to regulate the irregular menstrual cycles as well.

Ways to Use Parsley:

  • In a cup of boiled water, add some fresh parsley leaves. Steep it for a few minutes. Strain it and sip it hot.
  • Drink this herbal tea 3-4 times during the first day of menstruation.

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What Home Remedies For Lower Back Pain Actually Work

Unless youve had a major injury, such as a fall or car accident, you probably dont need to rush to the doctor for back pain. You may want to try these simple self-care strategies first.

Avoid bed rest. When lower back pain strikes, people often think complete rest will relieve back pain. However, a review of many clinical studies found that patients who retreated to bed actually experienced more pain and recovered more slowly than patients who stayed fairly active

Use ice and/or heat. Many people find that using ice or cold packs for periods of up to 20 minutes at a time helps reduce pain and swelling. Always wrap ice or a cold pack in a thin towel before putting it on your body so you dont injure your skin. You may also find that heat, such as a heating pad or warm bath, eases pain. Ice is recommended in the first 48 hours after injury then you can try a combo of ice and heat.

Try over-the-counter remedies. Short-term use of OTC pain relievers, such as the nonsteroidal anti-inflammatory drugs ibuprofen and naproxen, may ease your lower back pain. Also consider OTC creams, gels, patches, or sprays applied to the skin. They stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain.

How To Get Rid Of Hamstring Cramps

How to get rid of cramps.
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How to relieve hamstring cramps Floor stretch. As the cramp takes hold, try gently stretching the muscle in the opposite direction of the tightening. Massage. As you stretch, you may also consider applying firm pressure and rubbing the muscle to help it release the cramp. Hot and cold therapy.

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What Does Exercise Do To Your Menstrual Cycle

We turned to our expert trainers Alexia Acebo, Maeve McEwan and Antonietta Vicario to break down how to work with your cycle to cultivate a better fitness routine.

The Menstrual Phase

The menstrual phase is when the uterine lining is shed, AKA your period, which usually lasts from days one to six of your cycle. At this point, hormones are at their lowest. How this manifests looks different for everyoneyou might have cramps, you might notbut Maeve says that no matter how your body responds, the menstrual phase is a time to connect mindset to movement.

This is your chance to really release and get rid of anything thats not serving you, Maeve says.

Exercise in this phase looks like gentle movement: spinal rotations and subtle ab activation that can speak to lower back pain, a common complaint during the menstrual phase. Try a Recover & Stretch class to lean into that reflective, restorative energy.

The Follicular Phase

Once the uterine lining has been shed and hormones start to rise, your body moves into the follicular phase, usually lasting from days seven to 12. Youve got energy to sparethis time is like an internal spring. Hormones are rising and theres newness in the body, so this is a great time to connect with that increase in energy with regular exercise. For this phase, Alexia recommends Cardio Burn classes.

It is a time where, if you want to move with friends, its great, if you want to try something new maybe thats a great time to try it, Alexia says.

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