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How To Get Up With Lower Back Pain

How To Sit On A Chair

How to Fix Your Lower Back Pain for Good

To sit on a chair safely:

  • Feel the chair at the back of your legs
  • Brace your tummy muscles
  • Use the arms of the chair to help you stand down
  • If the chair has no arms, push on your thighs for a bit of extra support
  • To help your back and make sitting more comfortable:

    • Try to get up and change position regularly
    • Try to sit right back in the chair
    • Put a rolled up towel in the small curve at the bottom of your spine

    When Is Not Helpful

    Back pain is one of the most common reasons why people visit a health care provider. The good news is that the pain often goes away on its own, and people usually recover in a week or two. Many people want to stay in bed when their back hurts. For many years, getting bed rest was the normal advice. But current studies recommend no bed rest at all and stress that staying in bed longer than 48 hours not only wont help but it may, in fact, actually delay your recovery. Heres why:

    Staying in bed wont help you get better faster.If youre in terrible pain, lying down for a day to help ease the distress may seem like a good idea, but moderating your activities and staying active in a limited way is a more effective way to control your symptoms. Research suggests that if you can find comfortable positions and keep moving, you may not need bed rest at all.Research shows that:

    • Lying down longer than a day or two day isnt helpful for relieving back pain.
    • People can recover more quickly without any bed rest.
    • The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.

    What Causes This Problem

    If you look at my diagram above, the low back is made up of bones that stack on each other. In the back part of the lumbar spine, the Facet joints are created by the top bone sitting on the bottom bone. When sitting, the low back is in flexion which opens the facet joints. When standing, the Facet joint surfaces from the top and bottom come into contact with each other and are in the closed position.

    Hence, if there is Facet joint arthritis or damage, the painful joints feel better in the open position while seated. When you stand, the Facet joints close and if these joints are painful or swollen, they wont like the extra pressure causing back pain or stiffness.

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    What To Do If Youre Waking Up With Back Pain

    Back pain is a common complaint for adults. About 80 percent of adults will experience lower back pain at some point in their life. More than a quarter of adults report experiencing low back pain within the last three months. Low back pain is the most common cause of job-related disability and a major contributor to missed workdays.

    If youre waking up with back pain, chances are youre not getting the restorative sleep you need at night. Common causes of back pain include getting into an accident and lifting something heavy. Sometimes back pain can develop over time with age. A sedentary lifestyle can lead to low back pain, especially if you have a burst of activity your body isnt prepared for.

    Most low back pain is short-term, lasting just a few days to a few weeks. Often, it resolves on its own or with a treatment of the underlying cause. However, chronic back pain persists for 12 weeks or longer. Sometimes, a medical or surgical procedure can relieve the pain, but sometimes, pain persists despite treatment.

    Here Are A Few Other Tips That Might Make It Easier For You To Get Through The Day:

    Pin on Health and Fitness
    • Morning Stretching: Wake up your muscles and joints by gently stretching before you get out of bed. Bring your knees to your chest to get a lower-back stretch. Also, stretch your arms above your head and reach your feet in the opposite direction. Pay attention to the tight areas of your body, then talk to a physical therapist or doctor about the stretches that could help your situation.
    • Core Strength: Building the muscles in your core can improve your overall body structure, helping to reduce the back pain you are experiencing. No, were not talking about hundreds of crunches each day because certain ab exercises can exacerbate the problem. A physical therapist can provide personalized recommendations, which might include planks, stretching, gentle cardio, and other tips to support the overall structure of your body.
    • Medications: When the pain is intense, then medication can provide immediate relief to dull the discomfort. Talk to your doctor about over-the-counter medications such as NSAIDs or acetaminophen. For severe back pain, prescription medications can sometimes be used. But you need to be careful to avoid dependence on these pain relievers. Medication should be used as a short-term strategy until you can address the root problem.

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    Learn More Precise Words To Describe Your Pain

    It can be really difficult to find the language to describe physical sensations, and youll probably never find a word that seems to fit perfectly. But learning more about the different words your language has for pain can help you communicate more effectively. It can even help your doctor diagnose the cause of your pain.

    Here are some words commonly used to describe pain. Make a note of which ones resonate with you:

    For more resources on how to communicate what pain feels like to your doctor, check out some of the links at the bottom of this article.

    Can Lower Back Pain Be Related To Weather

    If you feel like your lower back pain worsens on days when its cold or the weather is changing, you are not imagining things. Back pain can indeed be related to barometric pressure and outdoor temperature. Changes in pressure can sometimes cause pain in arthritic joints, including the spine. Muscles and joints in general react to the environment, which can make them stiffer and more likely to suffer an injury.

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    What Complications Are Associated With Sciatica

    Most people recover fully from sciatica. However, chronic pain can be a complication of sciatica. If the pinched nerve is seriously injured, chronic muscle weakness, such as a drop foot, might occur, when numbness in the foot makes normal walking impossible. Sciatica can potentially cause permanent nerve damage, resulting in a loss of feeling in the affected legs. Call your provider right away if you lose feeling in your legs or feet, or have any concerns during your recovery time.

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    The 5 Best Exercises To Get Rid Of Sciatica Pain In The Hip And Lower Back

    How to Fix âLow Backâ? Pain (INSTANTLY!)

    The best exercises to get immediate relief from sciatica pain!

    Sciatica pain is an intense sharp pain that runs from your lower back to your leg.

    Sciatic nerve pain occurs when the sciatic nerve, the longest nerve in the body gets pinched along its path.

    Luckily, many cases of sciatica pain can be relieved and managed with a few simple exercises you can do at home.

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    Look Into A Custom Mattress For Even Better Back Pain Relief

    Last but not least, you may want to consider buying a custom-made mattress to help eliminate your back pain in bed.

    A custom mattress is precisely what it sounds likea mattress made to fit your exact specifications and unique needs.

    Custom mattresses can be made to fit almost any size . But they can also carry with them a wide range of other benefits like eliminating back pain, keeping you cool at night, and even eliminating certain sleep problems.

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    How To Stand Up If You Have Lower Back Pain: Your Top Questions Answered

    This article was co-authored by Eric Christensen, DPT and by wikiHow staff writer, Hannah Madden. Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelors degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. This article has been viewed 6,432 times.

    Everyone experiences back pain now and again, but severe lower back pain can seriously disrupt your daily life. Standing up from a sitting position or standing for long periods of time without hurting your back can be tough if youre already dealing with discomfort. Weve answered some of your questions about lower back pain so you can sit, stand, and walk while taking pressure off your spine to lower your pain levels throughout the day.

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    Tips To Help Get Through An Episode Of Back Pain

    Here are a few things you can do to help move through your back pain more quickly and comfortably.

    • Gentle movement I know I already said it, but it bears repeating. The more you remain active with low impact movement the better your back pain will be and the shorter this episode of pain will be.
    • Use your arms! When you have to lean over a counter place your hand on the counter as another point of stability. This will help to reduce the strain on your back.
    • Use lumbar support when sitting. When sitting you will find that if your spine is maintained in the same position that it is when you are comfortably standing, you will not stiffen up nearly as much.
    • Heat for pain relief. You can apply some mild heat to your back a few times a day to help alleviate some of your pain. Apply heat for 10-15 minutes and allow your skin to return to its normal temperature before reapplying.

    Ways To Treat Chronic Back Pain Without Surgery

    Stretch your lower back...it

    Back pain is considered chronic if it lasts three months or longer. It cancome and go, often bringing temporary relief, followed by frustration.Dealing with chronic back pain can be especially trying if you dont knowthe cause.

    Back pain rehabilitationspecialistAndrew Nava, M.D., offers insights into common chronic back pain causes and nonsurgicaltreatment optionsand advises not to give up hope.

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    Treatment For Morning Back Pain

    What should you do if you often wake up with back pain in the morning? The first step is to talk to a pain specialist to find the underlying cause that could be contributing to your issues. Sometimes, a simple lifestyle change can make the biggest difference such as replacing your old bed with a quality mattress.

    When Should I See A Doctor If I Have Lower Back Pain

    In many cases lower back pain stops on its own. But if it doesnt, here are some guidelines on when you may want to start seeking professional help:

    • If the pain lasts four weeks or longer
    • If the pain keeps getting worse as time goes by
    • If you are experiencing other symptoms, such as fever, major weight loss or weight gain, loss of function or weakness in extremities, bladder problems, etc.

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    When To See A Doctor

    Even though it’s common, most cases of back pain tend to clear up without the need to see a doctor.

    You should see your doctor if your pain:

    • lasts for a long time
    • stops you from working or doing the things you enjoy
    • affects your everyday activities

    You should also see your doctor if you have any changes in sexual function, for example, being unable to get an erection.

    If the pain is causing you significant problems and stops you from getting on with normal life and work activities, your doctor will examine you and ask you questions.

    These questions will help predict how likely it is that you need further help with your back pain. If you do need further support, your doctor will make a referral to physiotherapy so that you can have treatment early, to help with the pain and return to normal activities.

    Its natural to want to know what has caused your back pain. However, specialists may not be able to tell you for certain what has caused your back pain, even after carefully assessing you.

    If youre concerned about the cause of your back pain, it can help to talk openly about any worries with a healthcare professional, as reducing any fear may help speed up your recovery.

    If You Sleep On Your Side

    How to Relieve Lower Back Pain IN SECONDS

    Most people like to sleep on their side, but this can lead to back pain in the morning. If side sleeping is your preferred position, try using a thick body pillow which will help to keep your body aligned as you sleep. Using a thicker pillow for your head will also help to relieve pressure off your neck.

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    Common Causes Of Chronic Lower Back Pain

    “Chronic lower back pain is less likely to be caused by injury to your muscles and ligaments and more likely to be due to issues with the lumbar disks, nerves, joints or vertebrae,” says Dr. Palmer. “There are several potential causes of chronic pain in the lower back.”

    In general, osteoarthritis and degenerative disk disease are the underlying cause of many types of chronic lower back pain. However, lower back pain can also be caused by accident-related trauma and acute stress.

    What Are The Risks

    Long bed rest can lead to slower recovery.Staying in bed for any prolonged period can make you stiff and increase pain. When you dont move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.

    Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

    What can I do for the pain?Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen . But no medication should be taken for an extended period of time.

    When should I see a health care provider?You should see your health care provider right away if:

    • You have severe continuous back pain that lasts longer than 48 hours.
    • You have severe continuous back pain and fever.
    • You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
    • You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.

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    On The Side With A Pillow Between The Knees

    Lying on the side can be comfortable, but it can pull the spine out of alignment, straining the lower back.

    It can be easy to correct this issue by placing a firm pillow between the knees. This raises the upper leg, restoring the natural alignment of the hips, pelvis, and spine.

    To get comfortable in this position:

  • Get into bed and carefully roll to one side.
  • Use one pillow to support the head and neck.
  • Pull the knees up slightly, and place another pillow between them.
  • For extra support, fill any gaps between the body and mattress with more pillows, especially at the waist.
  • Anyone who usually moves from their side to their front may also want to try hugging a large pillow against their chest and stomach to help keep their back aligned.

    Remedies To Relieve Lower Back Pain Fast

    The 3 best exercises to prevent low back pain

    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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    Which Lifestyle Factors Contribute To Lower Back Pain

    There are three major lifestyle factors that may affect your chances of developing lower back pain:

    • Multiple studies have established a link between smoking and lower back pain. Smoking raises inflammation inside the body and hinders the body from healing itself.
    • Obesity is also associated with several types of chronic pain, including lower back pain. In people with high body mass index , the stress on the spine increases, contributing to even more wear and tear.
    • Your level of physical activity can also play a role in your lower back health. While a sedentary lifestyle could increase your risk of developing lower back pain, so can excessive or strenuous physical activity. Check with your doctor if you are unsure about your ideal level of physical activity.

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