How To Help A Hurt Lower Back

Find Activities That Make You Happy

Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home. Finding activities that make you happy can help reduce some stress and may relieve some pain.

Some people find that even doing just 3 things that make them feel good each daysuch as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved onecan make pain more tolerable.

Even something as simple as laughter with a friend may stimulate feel-good endorphins.1, 2

Common Back Injuries From Lifting Weights

Muscle strain

Repetitive and/or heavy lifting can strain your back muscles and overstretching or even tearing these muscles can be very painful. Muscle tears or spasms after a strain can also cause scarring on the muscles, which can cause further back stiffness and tightness.

Ruptured disc

Disc injuries can occur from lifting heavy weights, such as deadlifts and squats. The discs serve as a cushion between the bones of your spine, and a ruptured disc occurs when the inside of the disc begins to leak outwards from between the bones. However, it is worth noting that a ruptured disk does not always cause back pain.

The Changing Face Of Spinal Surgery

Only a small percentage of patients with back pain are candidates for surgery, but for these patients, advances in techniques have made recovery a much easier road, says Boden of The Emory Orthopaedics and Spine Center.

Fifty years ago, a spine fusion meant a two-week hospital stay, a body cast or brace for months, and a minimum of six months away from normal activities. A spinal fusion is performed by fusing the vertebrae together with bone grafts to eliminate motion between two adjacent vertebrae where motion is causing lower back pain.

Today, minimally invasively techniques allow for smaller incisions, less blood loss, and faster recovery time, Boden says. Some spine fusion techniques can be done on an outpatient basis.

Fifty years from now, Boden predicts that disc replacement will be an alternative to spinal fusion. Moreover, gene therapy will be able to prevent or reverse disc degeneration, and genetic research will help discover genetic sources of back pain, he says.

“Gene therapy for disc regeneration may be more than five years off, but less than 20,” he predicts.

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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.

Treatments For Lower Back Pain From Lifting

If you have been experiencing severe back pain after lifting weights, its best to consult a healthcare professional, such as a physical therapist or doctor. However, if your pain is mild, there are at-home treatments that you can try to ease your pain. Most of the time, your back will recover with time and pain gradually begin to ease.

Rest

Getting some rest can help reduce your pain. However, you should avoid bed rest for extended periods. Being inactive for long durations can lead to muscle weakness and stiffness, making pain and mobility worse.

Instead, consider lying on your back for short periods and try placing pillows underneath your knees. As your pain eases, start with gentle exercises, such as walking or swimming, to help with recovery. While resting helps in the short term, ensure you continue to stay active to avoid losing your fitness and to maintain mobility.

Massage

A back massage can help relax tense muscles and reduce your pain. Whats more, a gentle back massage³ can encourage the release of endorphins, which help fight pain. Consider purchasing over-the-counter pain-relieving creams for your back massage, if you decide to do this at home.

Take anti-inflammatories

Taking non-steroidal anti-inflammatory drugs can reduce inflammation, pain, and swelling. However, if you are on other medication, ensure you consult your physician or family doctor to make sure these are safe to take.

Apply heat or ice to your back

Compression and support

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The Most Common Causes Of Lower Back Pain Are A Strain Or Sprain

Whether you notice it or not, your lumbar spine gets put to work throughout the entire day.

Amid all of this work and motion, a lower back sprain or strain can result from an acute injury, such as one experienced while falling, lifting something too heavy or playing sports. A sprain or strain can also develop over time due to repetitive movements or poor posture.

“Straining a muscle or spraining a ligament are the most common causes of lower back pain,” says Dr. Palmer. “While they can be serious, these common causes of lower back pain aren’t long-lasting taking anywhere from a few days to heal or, at most, a few months.”

Your doctor can help you determine the particular course of self-care that can help heal your lower back pain.

“The treatment for a pulled back muscle or strained back ligament is fairly simple and can include pain and anti-inflammatory medications, muscle relaxers, ice to help reduce inflammation, heat to promote healing, and avoiding strenuous activity until the pain recedes,” explains Dr. Palmer. “The best course of care will depend on the severity of your injury as well as your overall core and lower body strength.”

If your lower back pain persists despite treatment, it may be time to consider other causes of lower back pain.

Ways To Manage Low Back Pain At Home

Back pain is one of the most common physical ailments. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back.

Your might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis.

Sudden or severe back pain should be checked by a doctor or a physical therapist. That also goes for pain that wonât go away.

But sometimes you can treat nagging pain and discomfort on your own.

Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, says home remedies â tend to be better when they’re combined than alone.â

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Can Sleeping On The Floor Help With Back Pain

It May Increase Back Pain While some people with back pain find it beneficial to sleep on the floor, others may find it increases their back pain. Without adequate cushioning around pressure points like your hips and shoulders, sleeping on the floor can cause stiffness and discomfort,

What Are The Treatments For Lower Back Pain

Lower back pain usually gets better with rest, ice and over-the-counter pain relievers. After a few days of rest, you can start to get back to your normal activities. Staying active increases blood flow to the area and helps you heal.

Other treatments for lower back pain depend on the cause. They include:

• Medications: Your provider may recommend nonsteroidal anti-inflammatory drugs or prescription drugs to relieve pain. Other medications relax muscles and prevent back spasms.
• Physical therapy : PT can strengthen muscles so they can support your spine. PT also improves flexibility and helps you avoid another injury.
• Hands-on manipulation: Several hands-on treatments can relax tight muscles, reduce pain and improve posture and alignment. Depending on the cause of pain, you may need osteopathic manipulation or chiropractic adjustments. Massage therapy can also help with back pain relief and restore function.
• Injections: Your provider uses a needle to inject medication into the area thats causing pain. Steroid injections relieve pain and reduce inflammation.
• Surgery: Some injuries and conditions need surgical repair. There are several types of surgery for low back pain, including many minimally invasive techniques.

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Home Remedies For Lower Back Pain When Sitting

In addition to improving your posture when sitting, try these at-home remedies for lower back pain:

• Change your position. Consider a standing desk or one thats ergonomically designed to help you maintain good posture by allowing you to adjust the height of your monitor.
• Apply ice.Cold helps reduce inflammation that may be affecting your back. Leave the ice pack on for about 20 minutes, and then remove it. You can do this every hour or so.
• Use a heating pad. After any inflammation is under control , many people find heat soothing. It also promotes healing by bringing blood to your back.
• Take over-the-counter medication.Pain relievers like nonsteroidal anti-inflammatory drugs can reduce discomfort and swelling.
• Use a support. Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
• Get a massage. This can help loosen and relax tight muscles.
• Consider yoga.Yoga is known for its ability to stretch and strengthen the body. Many programs allow for modification of the poses as needed.

There are several exercises that will help strengthen your lower back. Try these three stretching exercises to help make your back stronger and better toned:

What Can Help You Stick To It

In order for it to help in the long run too, you have to stick to your exercise program. This requires a lot of motivation, and many people find it tough after a while particularly if they have a very busy job or home life. It is then important to find a way to fit the exercise into your daily routine.

Many people find it easier to exercise regularly if they sign up for a class or exercise together with friends. Some make sure they pack their sports bag before going to work, or increase their motivation by rewarding themselves with a treat afterwards. It is also a good idea to have check-ups with a physiotherapist or doctor to adjust the exercise program if necessary.

If you spend a lot of time sitting in an office, you can be kind to your back by taking regular breaks and moving your body for instance, by getting up out of your chair, stretching, doing short exercises and going on a walk in your lunch break. Some people find it helpful to wear a fitness tracker watch, or to set reminders on their mobile phone or computer.

Other ways to get more exercise into your daily routine include the following:

• Not using escalators or elevators , and always taking the stairs instead.
• Regularly getting off one stop before your actual bus or tram stop, and walking the rest of the way.
• Trying to walk or cycle as much as possible.
• Getting up and walking around while you’re talking on your mobile or cordless phone.

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What Is Lower Back Pain

Low back pain can result from many different injuries, conditions or diseases most often, an injury to muscles or tendons in the back.

Pain can range from mild to severe. In some cases, pain can make it difficult or impossible to walk, sleep, work or do everyday activities.

Usually, lower back pain gets better with rest, pain relievers and physical therapy . Cortisone injections and hands-on treatments can relieve pain and help the healing process. Some back injuries and conditions require surgical repair.

Maintain Correct Posture During Activities

To protect your lower back from injury, its important to maintain proper posture when performing physical activitiesespecially if you play sports or have a job that requires repetitive motions. Avoid slouching as much as possible and aim to keep your spine erect. When lifting, bend and straighten from the knees, not the waist. And be sure to move your hips when twisting from side to side.

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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.

When To Seek Medical Attention For Back Pain

Most episodes of lower back pain eventually resolve on their own, but there are times when you should seek urgent medical attention. Some of these situations include:

• Patient is a child

• Weakness, numbness and/or tingling sensations develop in the legs and/or feet

• Loss of bladder or bowel control

• Pain is severe, constant, suddenly or progressively worsens, and/or doesnt go away

• Pain interrupts sleep

While some situations may warrant immediate intervention, most cases are not urgent and can be scheduled at a time convenient for the patient.

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Could Lower Back Pain Be Kidney Pain

It absolutely can. Kidneys are located on the back side of your body and kidney pain can sometimes feel like back pain. The only true way to tell the difference is to visit a doctor who can conduct a thorough examination.

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Keep Moving Keep Stretching

Scared to get back to your exercise routine? It makes sense. After all, you want to be careful and avoid things thatâll make you feel worse. But did you know that your chronic back pain will improve if you get moving? Exercise keeps your muscles strong and prevents spasms.

Studies show that people who stay active despite low back pain are more flexible than those who play it safe and stay in bed for a week. Exercises that both strengthen and stretch your body help the most. In addition to walking, you might want to swim, ride a stationary bike, or try low-impact aerobics.

Also, research shows that yoga and stretching can ease pain and improve back movement. Scientists divided 228 people whoâd had moderate pain for at least 3 months into three groups. Two groups took a 75-minute yoga or stretching class once a week for 12 weeks. The third group got a book of exercises and lifestyle changes they could make to ease their discomfort.

After 3 months, those who did yoga or intensive stretching fared better than those who didnât. A full 6 months later, they took less medicine for their back pain. They also said their pain was better or completely gone during follow-up appointments.

While exercise is one of the best things you can do to relieve back pain, it shouldnât hurt or make your pain worse. If so, check in with your doctor or physical therapist to make sure youâre doing the right exercise for you.

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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.

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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Mechanical Lower Back Pain

Because it represents 97% of cases, mechanical low back pain deserves to be discussed first. To determine the factors that bring out the pain, the doctor will consider the following causes of mechanical low back pain:

• Spondylolisthesis .
• Osteoarthritis .
• Spinal stenosis .

Low back pain that gets worse with sitting may indicate a herniated lumbar disc . This is because certain positions of the body can change the amount of pressure that an out-of-place disc can press on a nerve. This is one reason we suggest to people with low back pain to periodically get up and stretch or walk around rather than continually stay sitting. Acute onset, that is, pain that comes on suddenly, may suggest a herniated disc or a muscle strain, as opposed to a more gradual onset of pain, which fits more with osteoarthritis, spinal stenosis, or spondylolisthesis.