Is It Muscle Strain Or Sciatica
Back pain that occurs after excessive exercise or heavy lifting is frequently a strain injury. However, occasionally these activities cause disc injury and rupture or herniation. When a herniated disc irritates the sciatic nerve, it can cause back pain and, in some people, leg pain.
What is Sciatica?
Sciatica is a form of nerve pain caused by pressure on the sciatic nerve. The sciatic nerve is a large nerve that runs down through the buttocks and extends down the back of the leg. Pressing on or pinching of the sciatic nerve causes shock-like or burning low back pain. Sometimes people feel as if the pain radiates down through the buttocks and down one leg, sometimes even reaching the foot.
What Are The Risk Factors For Developing Low Back Pain
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.
Manage Or Reduce Stress
Stress can trigger muscle tension and painful spasms, including in the back. If long-term stress or a traumatic event seems to have caused back pain, a person can try stress-relief techniques, such as:
- Mindfulness meditation.One study showed that mindfulness-based stress reduction improved back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to assist with the pain.
- Deep breathing. Taking deep breaths in and out for several minutes can calm the bodys stress response.
- Progressive muscle relaxation. This involves tensing and relaxing muscles in the body, focusing on one muscle group at a time. Lying on their back, a person can start with their feet and gradually move up to the shoulders.
- Guided imagery. This involves focusing on specific mental images to bring about a feeling of relaxation. One study found guided imagery and music helps with work-related chronic stress.
- Yoga. Yoga focuses on particular poses and breathing and can help with relaxation, especially when practiced regularly. One review found yoga to be an effective stress management tool.
Many smartphone apps are available to guide a person through relaxation techniques and meditation.
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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
What Are Some Other Causes Of Lower Back Pain
The shape of your spine, and well as spinal diseases, are other culprits in lower back pain. Depending on a range of factors, your doctor may look for:
Abnormal spinal curvature. A normal spine resembles a gently curved letter S when seen from the side. Abnormal curves include:
- Lordosis, in which the spine curves too far inward at the lower back
- Kyphosis, in which the spine is abnormally rounded in the upper back
- Scoliosis, in which the spine curves from side to side, often in a C shape
Normal and abnormal curves of the spineArthritis. There are more than 100 types of arthritis, many of which can cause lower back pain. The most common types include osteoarthritis , rheumatoid arthritis, and ankylosing spondylitis.
Cauda equina syndrome . Compression of the bundle of nerves that forms below the spinal cord in the lumbar spine. It is a rare but serious disorder that requires immediate medical attention and possibly emergency surgery. CES got its name from the fact that the fanned-out bundle of nerves resembles the base of a horses tail.
Discitis or osteomyelitis.Both infections of discs and bone can cause severe pain and require prompt medical attention.
Spinal tumors. When cells divide and multiply unchecked, the result is a tumor. Both benign and malignant tumors can cause lower back pain. They can either originate in the spine or metastasize there, meaning theyve spread from somewhere else in the body.
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Avoid Prolonged Static Posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
- Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
Release Your Inner Endorphins
Endorphins are hormones made naturally in your body. What many people dont know is that endorphins may help block pain signals from registering in your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
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How Can You Prevent Lower Back Pain
While you cant stop aging or change your genetic makeup, lifestyle changes can help manage and prevent lower back pain. Having a healthy lifestyle may make you less likely to suffer an accidental injury, too.
Improve your physical fitness. People who are not physically fit are more likely to develop lower back pain because strong core muscles help support the lower back.
Stay active. People who lead sedentary lives may be more likely to injure themselves when they do exert themselves. As far as back health is concerned, its better to do a smaller amount of physical activity most days of the week than to sit all week and over-exert yourself on the weekends.
Lose weight if necessary. The more you weigh, the more pressure you have on your lumbar vertebrae. Being overweight or obese can put stress on the back and lead to lower back pain.
Lift heavy objects the right way. Be sure to squat while lifting so that your hips and knees do much of the work. Keep the load close to your chest while you lift.
Your legs, not your lower back, should be the main driver when you’re lifting something heavy.Make your workspace as ergonomic as possible. If you sit at a desk, make sure your chair has plenty of low-back support and your hips are at a right angle to the floor.
Dont use tobacco products. In addition to all the other health problems tobacco use causes, it can restrict blood flow and oxygen to the discs, causing them to degenerate faster.
Ways To Relieve A Back Spasm
Several home remedies can provide relief for back spasms, especially in the early stages of the condition. A simple shift in your daily habits such as exercising regularly and good posture will set you on the right road to recovery. Common relief methods for back spasms include:
Lets get into the specifics of each remedy in detail.
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Low Back Pain Symptoms: Does Your Back Hurt
Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. Consult a doctor if you have prolonged back pain longer than 72 hours.
Complementary And Alternative Techniques Include:
- Acupuncture is moderately effective for chronic low back pain. It involves inserting thin needles into precise points throughout the body and stimulating them , which may cause the body to release naturally occurring painkilling chemicals such as endorphins, serotonin, and acetylcholine.
- Behavioral approaches include:
- Biofeedback involves attaching electrodes to the skin and using an electromyography machine that allows people to become aware of and control their breathing, muscle tension, heart rate, and skin temperature people regulate their response to pain by using relaxation techniques
- Cognitive therapy involves using relaxation and coping techniques to ease back pain
Spinal injections include:Trigger point injections can relax knotted muscles that may contribute to back pain. An injection or series of injections of a local anesthetic and often a corticosteroid drug into the trigger point can lessen or relieve pain.
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Nsaids Or Otc Painkillers
Non-steroidal anti-inflammatory drugs such as naproxen and ibuprofen can help cool inflammation and reduce back pain. Prescription-strength NSAIDs and topical gels or ointments are also available. Other pain-relieving options include acetaminophen and aspirin.
Recommended for: Most types of back pain , osteoarthritis, disc injury, and spinal stenosis, a condition that occurs when the space around your spinal cord narrows and puts pressure on the cord and your spinal nerves.
Risks: NSAIDs can be harsh on your stomach, cautions the American Academy of Orthopaedic Surgeons. Always follow the dosing instructions on the label to minimize any side effects. These are the hidden dangers of common OTC pain relievers.
Is Your Job Causing Back Pain
A job that involves pulling, lifting, or twisting with the low back can cause injury and low back pain. Even prolonged sitting in an awkward position can cause low back pain. Standing on your feet for hours on end? That can cause lower back pain too. The best way to prevent back pain is to know if you are at risk.
Jobs That Can Cause Lower Back Pain
- Airline crew
- Surgeons
- Office personnel
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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.
What Are Muscle Knots That Crunch With Massage
According to a massage therapist I spoke to, a muscle knot that feels like it crunches when you massage it is the muscle fascia slipping past the skin with enough friction to catch and release repeatedly.
How about you? whats the most effective muscle knots reliever you ever tried?
To your health and happiness,
Meital
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Massage Therapy For Low Back Pain
Studies have shown that massage treatments can help relieve chronic low back pain. Massage treatment can restore people to their usual activities of daily living and lessen pain. Massage therapy is limited, and would not be the most effective solution for patients with spinal complications, injuries, or disk problems since massage focuses on the release of muscle tension and not on the structure of the spine itself.
Preventing Back Pain In Children
Back pain in secondary-school-age children has been linked to heavy schoolbags and ill-fitting classroom seating. Nearly half of all teenagers in the UK have experienced occasional backache from poor posture, carrying overloaded bags, and an unhealthy lifestyle.
The best schoolbag for your child is a well designed backpack. This should be worn over both shoulders to balance out the weight. A heavy satchel or shoulder bag can put stress on your childs spine.
Encourage your child to exercise regularly, or plan joint activities, such as a walk in the countryside or a trip to a swimming pool.
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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.
Tips To Strengthen Your Back
Flexion and extension exercises are commonly used to prevent low back pain. Be sure to review with the doctor any program you are considering.
Easy Low Back Exercises
- Ankle Pumps: Lie on your back and move ankles up and down.
- Heel Slides: Lie on your back and bend then straighten the knees one at a time.
- Wall Squats: With your back flat against a wall, sit like you would in a chair with your knees lined up over your ankles. Gently press against the wall, keeping your abdominal muscles tight. Hold for five seconds.
- Single Knee to Chest Stretch: Lying down with back flat, pull your knee into the chest.
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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
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.
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