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How To Get Rid Of Stiff Lower Back

Know Your Otc Medications

How to Fix âLow Backâ? Pain (INSTANTLY!)

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.

Is It Better To Sit Or Stand With A Stiff Lower Back

A standing desk may help improve your posture and take the stress off your neck and lower back however, it is unlikely to help you correct more severe issues, such as scoliosis or a bulging disc.

These are my observations on standing desks:

  • Many of my patients have told me they notice an increase in productivity when using a standing desk.
  • Standing desks are not going to replace chairs. Standing desks are a trend right now, and trends come and go.
  • But just like sitting, standing can make you sedentary too.
  • My practice has seen a rise in neck and shoulder problems in patients who use standing desks.
  • Our research suggests that a lack of movement and the lack of armrests could be the two critical factors for the rise of neck and shoulder pain in people using standing desks.
  • My advice on standing desks: You should mix sitting, standing, and moving throughout the day.
  • Unexplained Acute Low Back Pain

    Unexplained low back pain means chronic pain that comes on gradually, over time, with no specific injury, event, or illness causing it.

    Common causes:

    • Prolonged sitting and lack of fitness can weaken back muscles and cause pain from lack of support.
    • Ankylosing spondylitis, a form of arthritis.
    • Spinal stenosis, a narrowing of the spinal column that puts pressure on the spinal cord.
    • Certain types of cancer, in rare cases.

    Those most susceptible are over 30, overweight and/or pregnant, and not physically fit. Smoking interferes with healing after any sort of stress to the back.

    If there are additional symptoms, medical care should be sought: fever, unexplained weight loss, leg weakness or numbness, or trouble urinating.

    An exact diagnosis is made through blood tests and through imaging such as x-rays, CT scan, or MRI.

    Once more serious causes are ruled out, treatment may include medications to ease pain, swelling, and inflammation. Steroid injections are useful in some cases.

    Overall, exercise and maintaining a healthy weight can be very helpful with easing chronic low back pain.

    Rarity: Common

    Top Symptoms: lower back pain, back pain that shoots to the butt, fever, back pain

    Symptoms that always occur with unexplained acute low back pain:lower back pain

    Symptoms that never occur with unexplained acute low back pain:buttocks numbness, thigh numbness, involuntary defecation, fever

    Urgency: Self-treatment

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    Spine Problems That Cause Back Stiffness

    Up until here weve discussed some basic stretches and postural changes you can make to help relieve and prevent back stiffness. But what if the condition is deeper than muscular? Below is a list of some other common causes of tightness in your lower back.

    • Herniated or ruptured discs: This is a flattening and bulging out or rupturing of the discs that sit between the vertebrae.
    • Sciatica: This is a form of radiculopathy that involves compression of the sciatic nerve running down the back.
    • Spinal stenosis: This is narrowing of the spinal column, which puts pressure on the nerves and spinal cord.
    • Spondylolisthesis: This occurs when the vertebrae of the lower back come out of place and pinch nearby nerves.
    • Arthritis: This is an inflammatory condition that affects joints throughout the body, including the back.

    If the pain and stiffness lasts more than 3 to 4 week it may be from these conditions. Its best to discuss long-term or debilitating pain with a doctor who may recommend physical therapy, pain management therapies, or minimally-invasive treatments. Your doctor will guide you through the diagnosis, imaging, and treatment of these conditions based on the root cause of your back stiffness.

    Rare And Unusual Causes

    Office Workers! Get rid of back stiffness!

    Rare and unusual causes of dull lower back pain may include the following.

    • Abdominal aortic aneurysm : This is a life-threatening enlargement of the aorta, the main blood vessel supplying blood to the abdomen. It can cause pain throughout the abdomen or lower back. While gradual expansion may cause a dull pain, sudden leakage or rupture is associated with severe, often sharp pain, and signs of shock.
    • Tumors: Cancer may originate in another part of the body and spread to the back. Chronic low back pain can be a symptom of testicular, ovarian, or colon cancer. Tumors can also be benign but otherwise affect structures of the lower back, causing pain.

    This list does not constitute medical advice and may not accurately represent what you have.

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    % Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief

    As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.

    Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.

    Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.

    Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.

    However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:

    Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:

    Sitting With Your Spine Curved Forward

    When you sit for a long time, the following changes occur in your spine:

    • Increased pressure within each spinal segment3
    • Reduced strength in the muscles of your upper and lower back3,4
    • Decreased nutrient supply to the spinal tissues3

    When you sit on the edge of your chair or hunch towards your computer, the strain on your spine is moreand can cause stiffness and pain.

    See Identifying Incorrect Posture

    A sedentary lifestyle can exacerbate these changes, causing spinal stiffness to develop within an hour of sitting.4

    To avoid back stiffness, use an upright sitting posture. Roll your shoulders back with the ears over the shoulders and the upper arms parallel to your torso. While sitting in an office chair try to avoid constant use of the backrest and sit upright to activate your core muscles.

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    Strengthen Your Core At Your Desk

    Having a desk job may be beyond your control but that doesnt mean you have to remain completely sedentary. There are even exercises you can do to strengthen your core without getting out of your chair, like seated reverse jack knives. Simply sit on the edge of your chair, maintaining an upright chest as you lean slightly back. For stability, grab onto the sides of your chair as you extend your legs out in front of you and engage your core. Pull your knees in tight, then extend straight. Repeat 10 times.

    Move : Hip Flexor Stretch

    How to Relieve Lower Back Pain IN SECONDS
  • Kneel on a folded towel.
  • Place your right foot flat on the floor in front of you, so that your thigh is parallel to the floor and your knee is bent 90 degrees.
  • Put your right hand on your thigh for balance. Place your left hand on your hip.
  • Engage your abdominal muscles and shift your weight forward into your right leg until you feel a stretch that extends from the front of your left hip down into your thigh.
  • Hold the hip stretch for 30 seconds, then switch sides.
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    Modify Your Workout To Be Low

    Many people with back pain avoid exercise out of fear of making it worse. While it is true that high-impact movements can be tough on the joints and exacerbate pain, exercise strengthens your core and helps you shed extra weight two things that are vital in reducing back pain. You can modify almost any exercise to get just as good of a workout minus the impact! Even traditionally high-impact moves like jumping jacks and burpees have low-impact modifications. For a modified jumping jack, stand straight with your arms at your side. Move your right foot out to the side of your body while lifting your arms above your head. Bring the right leg back to start, and immediately bring the left foot out to the side of your body. Alternate back and forth, with no pause in between. Here are some other low-impact exercises to add to your routine.

    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.

    Read Also: How To Fix Lower Back Posture

    Muscle Tightness In Thighs And Hips

    Weve talked before about how hamstring stretches can help alleviate back pain. Tight hamstrings are short hamstrings, and these muscles connect to your lower back. Tightness in your hamstrings can affect the curvature of your lower spine, disrupting the precise alignment of your spine with your pelvis.

    Hamstrings may be tight as a result of physical activity, injury, or a failure to stretch before and after exercising. Luckily this problem can be easy to manage at home with some targeted stretching. If you need some help getting started, a physical therapist can help guide you through some basic movements.

    What Can Cause A Tight Lower Back

    Pin on Health Tips

    Sports injuries, overtraining, and accidents can cause your back to feel tight. Even everyday activities such as sitting can cause tightness.

    Often you develop tightness in the lower back to compensate for an issue in another part of the body. Tight hamstrings and gluteus muscles can also contribute to this tightness. Having poor posture or using incorrect form while lifting weights or having weak core muscles can also play a part.

    There are several other factors that can lead to or complicate a tight lower back. These include:

    • sprains and strains

    Youll typically see improvements within two to six weeks of doing daily exercises. You should see a doctor if:

    • your pain doesnt improve within a few weeks
    • you have intense pain while doing the exercises
    • the pain spreads to your legs

    Also see a doctor if you experience any numbness, swelling, or severe pain. Your doctor can help to determine if any pain or tightness is being caused by an underlying condition.

    There are many lifestyle changes you can practice to help prevent lower back pain. Here are a few guidelines and tips:

    • Adopt a balanced, healthy diet.
    • Maintain a healthy weight.

    Read Also: How Can I Relieve Lower Back Pain

    Four Common Reasons For A Stiff Back

    We live busy, active lives. In our average day we deal with stress and anxiety that can live in our muscles and make us feel tense. But when is a stiff back caused by an underlying condition beyond tension? Knowing some of the possible causes for back stiffness can help you and your doctor determine the best treatment for you.

    While its true that sometimes back stiffness can be caused by a disc disorder, chronic condition, or aging process, the stiffness could also be rooted in a muscular issue that may not even be in your actual back. Here are some muscular conditions that may cause back stiffness:

    Side Effects Of Heat Therapy

    Like physical therapy, heating treatment with an electric pad or warm water carries relatively little risk. Because heat therapy increases circulation to the muscles, there is some risk of greater inflammation with sustained exposure to heat. For muscle tightness that involves inflammation and swelling, cold treatment may be more effective than heat therapy .


    You should carefully consider the side effects of your course of treatment with your doctor. For stronger medications, pay close attention to dosage and take only as directed by your healthcare provider.

    Read Also: How To Help Muscular Back Pain

    Less Common Causes Of Low Back Pain

    Inflammation of the joints of the spine sometimes causes back pain. Osteoarthritis is the common form of arthritis and usually occurs in older people. Ankylosing spondylitis is another form of arthritis that can occur in young adults and which causes pain and stiffness in the lower back. Rheumatoid arthritis may affect the spine but you are likely to have other joints affected too.

    Various uncommon bone disorders, tumours, infection and pressure from structures near to the spine occasionally cause low back pain .

    The rest of this leaflet is mainly about nonspecific low back pain the common type of low back pain.

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    What Is The One Stretch That Relieves Back Pain

    How to Fix Your Lower Back Pain for Good

    Knee to Chest Stretch Lie on your back with your knees bent and feet flat on the floor. Place both of your hands behind one knee, then slowly pull your knee towards your chest until you can feel the stretch along your lower back and through your hip. Hold, then return your leg to its starting position.

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    Three Reasons For Stiffness In Back When Sitting

  • Tight hip flexors. A bend in the hip is called flexion of the hip. The iliopsoas muscle carries out this action. In severe cases of iliopsoas stiffness, spinal instability may occur. Additionally, surrounding spinal tissues may get irritated and inflamed, generating outward pain.
  • Sitting forward. While sitting with your spine arched forward, the following changes may occur in your spine to cause stiffness:
    • Increased pressure on your discs
  • A sedentary lifestyle can aggravate these changes, resulting in spinal stiffness within one hour of sitting.
  • Remedies To Relieve Lower Back Pain Fast

    by North Texas Medical Center | Jan 28, 2020 | Physical Therapy

    We all want to know the best way to relieve lower back pain fast. At best, backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years.

    Fortunately, there are remedies to combat that ache. From exercising to getting better sleep to reducing your stress levels, you can choose from a variety of strategies. The next time you have a backache , consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.

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    What Causes Lower Back Pain

    Many injuries, conditions and diseases can cause lower back pain. They include:

    • Strains and sprains: Back strains and sprains are the most common cause of back pain. You can injure muscles, tendons or ligaments by lifting something too heavy or not lifting safely. Some people strain their back by sneezing, coughing, twisting or bending over.
    • Fractures: The bones in the spine can break during an accident, like a car crash or a fall. Certain conditions increase the risk of fractures.
    • Disk problems: Disks cushion the vertebrae . Disks can bulge from their position in the spine and press on a nerve. They can also tear . With age, disks can get flatter and offer less protection .
    • Structural problems: A condition called spinal stenosis happens when the spinal column is too narrow for the spinal cord. Something pinching the spinal cord can cause severe sciatic nerve pain and lower back pain. Scoliosis can lead to pain, stiffness and difficulty moving.
    • Arthritis: Osteoarthritis is the most common type of arthritis to cause lower back pain. Ankylosing spondylitis causes lower back pain, inflammation and stiffness in the spine.
    • Disease:Spine tumors, infections and several types of cancer can cause back pain. Other conditions can cause back pain, too. These include kidney stones and abdominal aortic aneurysm.
    • Spondylolisthesis: This condition causes the vertebrae in the spine to slip out of place. Spondylolisthesis leads to low back pain and often leg pain as well.

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