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How To Get Rid Of Lower Back Pain And Stiffness

How Common Is Lower Back Pain

Muscle Stiffness & Back Pain, How To Get Rid Of Lower Back Muscle Ache

Around four out of five people have lower back pain at some point in their lives. Its one of the most common reasons people visit healthcare providers.

Some people are more likely to have lower back pain than others. Risk factors for lower back pain include:

  • Age: People over 30 have more back pain. Disks wear away with age. As the disks weaken and wear down, pain and stiffness can result.
  • Weight: People who are obese or carry extra weight are more likely to have back pain. Excess weight puts pressure on joints and disks.
  • Overall health: Weakened abdominal muscles cant support the spine, which can lead to back strains and sprains. People who smoke, drink alcohol excessively or live a sedentary lifestyle have a higher risk of back pain.
  • Occupation and lifestyle: Jobs and activities that require heavy lifting or bending can increase the risk of a back injury.
  • Structural problems: Severe back pain can result from conditions, such as scoliosis, that change spine alignment.
  • Disease: People who have a family history of osteoarthritis, certain types of cancer and other disease have a higher risk of low back pain.
  • Mental health: Back pain can result from depression and anxiety.

Whats The Best Back Traction Device

Through my research , youll get the best return on your money from the True Back Orthopedic Traction Device.

The True-Back is a non-powered orthopedic traction device, which is relatively small and is can easily be taken and used anywhere .

While lying on the True Back your spine floats in the center channel. The 30 suspension points in the center rails support your body weight and create pressure to the muscles on each side of your spine.

This pressure allows for the muscles to completely relax, which increases blood flow and prevent lactic-acid buildup.

stretched in opposite directions while being supported in the correct position

The best way to prevent hurting your back is to use the True Back for just a few minutes both before and after working out.

In conclusion, using back traction is in my opinion the ultimate drug-free, low cost way to prevent or relieve lower back pain after workout.Its also one of the best ways to fast track your recovery from lower back pain.

It will keep you flexible, in shape and allow for you to continue your activities safe and pain-free.

What about you? Whats your best way to prevent back pain after exercising? Let me know in the comments below.

To your health and happiness,

Meital

Ways To Relieve Back Pain Naturally

There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

Take a look at these natural pain-relieving strategies and find out what works best for you:

Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

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Move : Knee To Chest Stretch

Image Credit:

  • Lie face-up on an exercise mat with your legs extended in front of you.
  • With both hands, pull your left knee toward your chest, bracing your abs, and hold this stretch for five seconds.
  • Return to the starting position by extending your leg long.
  • Draw the right knee toward the chest, holding for five seconds.
  • Return to the starting position.
  • Draw both knees toward the chest at the same time and hold for five seconds.
  • Repeat this whole sequence up to three times.
  • Tip

    Try to keep the small of your back glued to the ground as you perform this static back stretch, Becourtney says.

    The Universal Guide To Lower Back Pain: Everything You Ever Wanted To Know Straight From The Experts

    Men

    In This Article: | | | | | | | | | |

    If youve ever had lower back pain stop you from doing what you want, youre not alone. Lower back pain is one of the most common medical problems in the world. It is a leading reason why people visit a doctor, affecting more than 80% of adults at some point in their lives. According to the Global Burden of Diseasea significant study published in the Lancet medical journallower back pain is also a leading cause of disability.

    While severe lower back pain can cause worry, pain severity is not always an indication something is seriously wrong. Photo Source: Shutterstock.

    You may not be able to prevent lower back pain, especially as you age and your back loses some strength and resilience. Fortunately, there are many ways you can get relief, no matter the cause of your back pain.

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    Low Back Pain Fact Sheet

    If you have had lower back pain, you are not alone. Back pain is one of most common reasons people see a doctor or miss days at work. Even school-age children can have back pain.

    Back pain can range in intensity from a dull, constant ache to a sudden, sharp or shooting pain. It can begin suddenly as a result of an accident or by lifting something heavy, or it can develop over time as we age. Getting too little exercise followed by a strenuous workout also can cause back pain.

    There are two types of back pain:

    • Acute, or short-term back pain lasts a few days to a few weeks. Most low back pain is acute. It tends to resolve on its own within a few days with self-care and there is no residual loss of function. In some cases a few months are required for the symptoms to disappear.
    • Chronic back pain is defined as pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. Even if pain persists, it does not always mean there is a medically serious underlying cause or one that can be easily identified and treated. In some cases, treatment successfully relieves chronic low back pain, but in other cases pain continues despite medical and surgical treatment.

    How To Get Rid Of Muscle Tightness In Lower Back

    The goal is to reduce tightening and increase the range of motion in lower back. At the same time, patient also craves for quick relief from pain.

    • Giving rest to the back muscle is immediate step to reduce the spasms. Person should stop all activities and lie down in bed. He should sleep in such position that helps to give quick pain relief and relax the spastic muscles.
    • Patient should lie on the bed with a thin pillow under the head. His lower leg should be slightly elevated by keeping two pillows. The mattress should be firm. It will prevent the body to sag. Person can also choose a position by lying on the side.
    • Massage is beneficial as it relaxes the stressed muscles of lower back and alleviates tightening. However, it should be a gentle massage rather than performing it vigorously.
    • Hot fomentation is valuable as it increases the circulation which helps to relieve spasm.
    • Acupressure is another alternative remedy to relieve pain and stiffness in the back.
    • Health professionals usually prescribe muscle relaxants and painkillers to hasten the recovery.
    • Person should quit smoking as smoking often lowers the oxygenation in the muscles and tissues.

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    Where Can I Get More Information

    For more information on neurological disorders or research programs funded by the National Institute of Neurological Disorders and Stroke, contact the Institute’s Brain Resources and Information Network at:

    Office of Communications and Public LiaisonNational Institute of Neurological Disorders and StrokeNational Institutes of HealthBethesda, MD 20892

    NINDS health-related material is provided for information purposes only and does not necessarily represent endorsement by or an official position of the National Institute of Neurological Disorders and Stroke or any other Federal agency. Advice on the treatment or care of an individual patient should be obtained through consultation with a physician who has examined that patient or is familiar with that patient’s medical history.

    All NINDS-prepared information is in the public domain and may be freely copied. Credit to the NINDS or the NIH is appreciated.

    What Are The Risk Factors For Developing Low Back Pain

    Get rid of LOW BACK PAIN and STIFFNESS with Flexion Distraction

    Anyone can have back pain. Factors that can increase the risk for low back pain include:

    Age: The first attack of low back pain typically occurs between the ages of 30 and 50, and back pain becomes more common with advancing age. Loss of bone strength from osteoporosis can lead to fractures, and at the same time, muscle elasticity and tone decrease. The intervertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae. The risk of spinal stenosis also increases with age.

    Fitness level: Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. Weekend warriorspeople who go out and exercise a lot after being inactive all weekare more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise can help maintain the integrity of intervertebral discs.

    Weight gain: Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.

    Genetics: Some causes of back pain, such as ankylosing spondylitis , have a genetic component.

    Smoking: It can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

    Backpack overload in children: A backpack overloaded with schoolbooks and supplies can strain the back and cause muscle fatigue.

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    Bird Dog Hip Extension

    Why its beneficial:

    The bird dog hip extension is designed to improve low back stability. It also helps to reactivate and stabilize your abdominal muscles during movement.

    Try it:

  • Kneel on a mat with both hands down and arms shoulder-width apart.

  • Start by engaging and tightening your core muscles.

  • Slowly straighten one leg behind you while maintaining a flat back.

  • Return the straightened leg back to the starting position.

  • Repeat on the other side.

  • Perform 10 repetitions, while holding each for 20-30 seconds.

    Modification: If this causes any discomfort, lift your leg only several inches off the ground rather than reaching full extension.

    Can I Prevent Lower Back Pain

    You cant prevent lower back pain that results from disease or structural problems in the spine. But you can avoid injuries that cause back pain.

    To reduce your risk of a back injury, you should:

    • Maintain a healthy weight: Excess weight puts pressure on vertebrae and disks.
    • Strengthen your abdominal muscles: Pilates and other exercise programs strengthen core muscles that support the spine.
    • Lift the right way: To avoid injuries, lift with your legs . Hold heavy items close to your body. Try not to twist your torso while youre lifting.

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    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

    How Your Back Works

    Pin on Lower back pain

    The spine, which is also called the backbone or spinal column, is one of the strongest parts of the body and gives us a great deal of flexibility and strength.

    Its made up of 24 bones, known as vertebrae, one sitting on top of the other. These bones have discs in between and lots of strong ligaments and muscles around them for support. There are also the bones in the tailbone at the bottom of the back, which are fused together and have no discs in between.

    On either side of the spine, running from top to bottom, are many small joints called the facet joints.

    The spinal cord passes inside the vertebrae, which protect it.

    The spinal cord connects to the brain through the base of the skull and to the rest of the body by nerves that pass through spaces between the bones of the spine. These nerves are also known as nerve roots.

    As you grow older, the structures of your spine, such as the joints, discs and ligaments, age as well. The structures remain strong but its usual for your back to get stiffer as you get older.

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    Symptoms Of A Pulled Back Muscle

    Symptoms of a pulled back muscle depend on where the injury is. The spine is divided into three major sections: the neck, upper back and shoulders, and lower back.

    For a pulled muscle in the neck, you might experience:3

    • Pain in the neck and upper back area
    • Limited range of motion in the neck
    • Stiffness in the neck
    • Pain radiating to the shoulders or arms
    • Headache

    Pulled muscles in the shoulders and upper back may cause:

    • Pain in the area between the spine and shoulder blade
    • Muscle spasms in the upper back
    • Knots and tightness in the upper back and shoulders
    • Pain when moving the shoulders

    In lower back strain injuries, many people experience symptoms such as:3

    • Aching and stiffness in lower back muscles
    • Pain that worsens with movement
    • Pain that radiates to the hips and legs
    • Limited range of motion
    • Muscle spasms in lower back area
    • Pain when sitting, standing, or walking

    Causes And Diagnosis Of A Pulled Back Muscle

    Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include:

    • Falling, especially if you hit the ground hard or fall in an awkward position.
    • Repetitive movements that stress and irritate the back muscles.
    • Unsafe lifting, lifting while twisting, or lifting a very heavy object. Parents sometimes injure their backs throwing or playing with children.
    • Excess weight that puts excess strain on back muscles. People who are overweight, people who suddenly gain weight, and pregnant women are more vulnerable to pulled muscles.
    • A sedentary lifestyle. This may weaken the back, increasing the risk of injuries.
    • Poor posture when sitting or bad form when doing athletic activities.

    A medical professional may suspect a strain or sprain based on symptoms and your medical history. If another injury, such as a broken bone or herniated disc, is possible, the provider may do other tests, such as an x-ray or MRI scan.3

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    Aquatic Therapy And Whirlpools

    Physical therapists often recommend aquatic therapy including exercises done in warm, therapeutic pools for back pain. The buoyancy of the water helps alleviate strain on the joints to encourage strengthening and gentle stretching of the muscles. Even floating in warm water can help relax muscles and release tension as well as increase circulation, according to the Arthritis Foundation. With home whirlpool baths, try aiming the jets directly at your sore spots for a soothing underwater massage.

    Exercise To Loosen Muscles

    How to Treat a Stiff Back | Upper and Lower Back Pain Relief

    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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    How To Relieve Nighttime Back Pain

    Does your aching back keep you tossing and turning all night? Try these simple tips to help ease your back and get better sleep.

    Thinkstock

    Getting through the day with back pain can be tough enough, but when the pain revs up at night as youre trying to sleep, that might be the last straw. It’s no surprise that the National Sleep Foundation reports that the majority of people who have chronic pain dont sleep well and neither do those with acute back pain.

    So how can you get a good nights sleep if back pain is keeping you awake? Discovering back pain relief thats effective for you may take some trial and error. In some cases, it might be as simple as getting a new mattress, or adding or changing pillows so that youre sleeping in a more comfortable position.

    Find the Right Formula for Relief

    Here are some ideas for getting better sleep with back pain:

    1. Try a body pillow. Malton A. Schexneider, PT, MMSc, a clinical specialist in orthopaedic physical therapy in Lafayette, Louisiana, says that many people with back pain do well with a body pillow for support. Use a body pillow, about 5 to 6 feet in length, but use it effectively,” he says. “Place it between your knees, allowing it to rest along your trunk so youre in a semi-sidelined position. This will take some pressure off your back.

    Discover What Works for You

    Practice Good “Sleep Hygiene”

    If sleep is still elusive, you should talk with your primary care doctor about other approaches to back pain relief.

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