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HomeExclusiveHow To Help A Tight Lower Back

How To Help A Tight Lower Back

Maintain Your Hip Flexibility And You Will Win Half The Battle

3 Easy Stretches For Your Tight Lower Back (WORKS FAST!)

Most people are reluctant to exercise in order to reduce their stiffness. You dont need to be. The type that I recommend and perform myself everyday will keep your hips very well conditioned and will help to minimize your pain.

Over time, with age, lack of conditioning and injury, we become prone to waking up with stiffness. We are no longer able to naturally maintain the level of flexibility as we did as when we were younger.

Sometimes, our muscles are not able to recover fully from our busy schedule the night before.

Thats why Hip Shifting is crucial.

If you keep performing this hip shift method to keep your hips mobile, they wont tighten up overnight. Its when they get tighter as you sleep that causes a lot of your discomfort.

Not only will your muscles remain tight overnight, your muscle conditioning and tone weakens also. Injury, inflammation and nerve pain also causes us to avoid certain movements in favor to avoid discomfort. By avoiding, youll keep the muscles tense overnight. In most situations youre not even sure what the cause is.

In An Old House In Paris That Was Covered In Vines

I had to pick a stopping point, so the Old House In Paris is it. I own one of these houses and have many of the dolls and furnishings. The book was a favorite from childhood. The movies jadore! I love that spunky sprite Madeline. So when I came across this dollhouse sitting in a consignment store, I was stunned. They do not sell these in the United States, so I had not seen or heard of them. And Im an adult and have long stopped watching Madelines adventures.

But because I had started reading the books to my daughter, I couldnt resist bringing this dollhouse into my home with as many of Madelines friends as I could find on Ebay! I think I might enjoy it more than my kid, and I do get excited when I find an item here or there. The doorbell works. The lantern lights up. I can get plenty of accessories. And I even have Miss Clavel. And one day Ill get Genevieve the dog! .FOR MY GRANDCHILDREN.of course!

What Is The Outlook

Most of us will have a bout of nonspecific low back pain at some point in our lives. The severity can vary. However, it is difficult to quote exact figures as to outlook . This is partly because it is so common and many people with back pain do not consult a doctor. Roughly, it is thought that:

  • Most nonspecific back pains ease and go quickly, usually within a few weeks.
  • In about 4 in 10 cases, the pain has completely gone within four weeks.
  • In about 7 in 10 cases the pain has completely gone within one year.

However, once the pain has eased or gone it is common to have further bouts of pain from time to time in the future. Also, it is common to have minor pains on and off for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer. This is called chronic back pain.

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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.

Stretch #: Inner Thigh Stretch

Pin on Flexibility, Stretching + Active Recovery Workouts

Stretching the groin and inner thighs, muscles which are connected to the pelvis, can help tremendously with hip mobility and reducing back pain. This stretch releases the adductors , which are often called upon when glutes, core and/or hip muscles are weak. This can leave them tight and shortened, which prevents hip movement, explains Kalika.

How to: Sitting down on the floor, open your legs wide apart. Flex your feet and engage your quads. If you cannot sit upright in this position, sit on a pillow or on a yoga block. For a deeper stretch, lean forward.

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Rub On Medicated Creams

Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.

Sauna Bath And Steam Room

A hot bath or going to a steam room or a sauna to relax. These options operate by increasing the bodys temperature, which in turn increases your blood circulation.

With increased blood flow, all muscles in your body can receive more nutrients and more oxygen. Spending just 10 minutes in the water, steam room, or sauna will make the muscle wonders work. If you have an injury, make sure to add some ice after a workout before taking a hot bath. Its much easier to do some stretching exercises while in the water.

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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.

Can Further Bouts Of Back Pain Be Prevented

Releasing the Gluteus Medius for a Tight Lower Back

Evidence suggests that the best way to prevent bouts of low back pain is simply to keep active and to exercise regularly. This means general fitness exercise such as walking, running, swimming, etc. There is no firm evidence to say that any particular back strengthening exercises are more useful to prevent back pain than simply keeping fit and active. It is also sensible to be back-aware. For example, do not lift objects when you are in an awkward twisting posture.

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Stretching Exercising And Yoga

Its necessary to stretch your lower back with protection and care. Be very gentle and vigilant when you have some accident or health concern.

First, its best to talk to your healthcare provider. You can also add some exercises to your everyday routine to strengthen your lower back and enhance flexibility.

If youre struggling with back pain, yoga might be just what your doctor has ordered.

Yoga is a mind-body treatment that is often recommended to relieve back pain and the tension that comes with it. Suitable poses will relax and strengthen your body.

How Do You Treat Inflammaging Lifestyle Medicine

No one really knows, but its probably all about just being as fit and healthy as possible, and reducing biological vulnerabilities . Systemic inflammation is almost synonymous with being out of shape and all the bad habits that tend to go with it so these very general approaches to health can be considered inflammation treatments specifically. But they are also a sensible everything-but-the-kitchen-sink approach to treating any health problem we dont understand .

Their superpower is that its hard to actually waste your time doing this stuff. Its all good for you, whether it helps morning back pain or not.

What about more specific inflammation treatments? There are many. Obviously there are OTC anti-inflammatory drugs. They arent a long-term solution those drugs are too hard on the GI tract for anything but taking the edge off now and then. But they might do that, and if they do its also good diagnostic evidence that the issue is caused by inflammation. Inflammation can also be nuked by some more potent drug therapies, but those cures are definitely worse than the disease of morning back pain.

I have an article specifically about inflammation that goes into more detail about managing inflammation:

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A Different Sort Of Tree House

Starting from scratch might mean just taking a walk in the woods. A tree stump might just be laying around begging for a second life as a mouse dollhouse. This house by Maddie Brindley can be found complete with instructions at Mads Mouse House on WordPress with more information about the craftsman.

Core Stability Pelvic Tilt

10 Best Stretches for Lower Back Pain and Tight Hips

Lack of core control and stability is a key player in lower back pain. When the abdominal muscles are not performing, the muscles of the lumbar spine have to work harder to stabilize the body in balance. An excellent way to improve core stability is to lie flat with the knees bent up. Tighten abdominal muscles and press the small of the back into the floor. Hold this contraction for 10 seconds and repeat 10-20 times. You can either have your arms resting by your sides or behind your head, depending on whats more comfortable. With this stretch, it is important remember:

  • Keep your feet flat on the floor
  • Keep your shoulders pressed to the floor, but relaxed
  • Do not hold your breath as you perform this exercise

****

While lower back pain is extremely common, it is not something you have to live with every day. Improving hip flexibility and core stability as well as lengthening the back muscles by stretching can help reduce the symptoms of lower back pain. However, if your back pain is chronic, the above stretches may help but additional treatment may be warranted.

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If Stretching Wont Relieve My Tightness What Will

Lets go back to the example of your shoulder, upper back and neck feeling tight after using a mouse for a few hours. Using a mouse isnt difficult, but it will eventually cause muscle fatigue which induces the sensation of tightness.

But if you strengthen the muscles involved, these minor activities which would usually tire them out become no big deal because you have increased their endurance and strength capacity, that means the muscle is no longer overworking when performing the previously challenging task.

Time and time again, Ive seen patients who were once tight and stiff feel almost complete relief from their symptoms after some targeted strength training.

This leads to an important note about strength. Being strong doesnt necessarily mean youre highly athletic or built like a superhero. Strength is personal, its your capability to comfortably meet the physical demands of your life.

Everyone should be strength training, whether you work at a desk, need to keep up with your kids or want to be able to stay active as you age.

So, if youre always feeling stiff or tight, its not time for you to stretch, its time for you to get stronger!

Cameron Tudor

Who Should I See For Lower Back Pain

Your primary care physician knows you best and should be your first contact for lower back pain. If he or she is unable to diagnose or treat the issue, you may get referred to a specialist, such as a rehabilitation physician . These specialists practice a comprehensive approach to lower back pain, and can diagnose and treat a variety of conditions that have lower back pain as a symptom.

Later, you may get referred to a physical therapist, a chiropractor or another practitioner depending on the nature of your back pain. The good news is that surgery is rarely needed for lower back pain. Only about one in ten patients needs lower back surgery, Chhatre says.

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The Truth About Back Pain

When it comes to lower back discomfort, it’s often not the lower back at all that’s causing the problem. Lots of different muscle groups are connected to the lower back, and when one of those muscles is tight it can pull on the lower back and cause pain.

For example, tight hamstrings are a common cause of low back pain. Sitting all day can cause the hip flexor muscles on the front of your pelvis to become shortened, which can also lead to lower back pain. This is why simply doing lower back stretches, although they may provide temporary relief, isn’t the best way to treat your lower back pain and tightness.

When To Get Help For Low Back Pain

How to Loosen Up a Tight & Sore Lower Back : Training Exercises

Image: Thinkstock

Pain from ruptured discs and arthritis doesn’t have to flatten you. There are a variety of ways to ease lower back pain discomfort and reduce disability, often without drugs.

Spinal problems are the price we pay for walking upright. Wear and tear on our backbones and the constant pull of gravity on our vertebrae take their toll over time. Nearly every adult has had a stiff or sore back at some time.

Sciatica is a term you’ve probably heard people use for pain in the lower back, radiating to the buttocks and down one or both legs. “When patients tell me they have sciatica, they could have one of two conditionsa leaking disc or spinal stenosis ,” says Dr. Steven Atlas, associate professor of medicine at Harvard Medical School. These conditions in turn can put pressure on the sciatic nerve, which emerges from the lumbar spine, separates just above the buttocks, and runs down each leg.

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What Are The Symptoms Of Lower Back Pain

Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.

Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.

Other symptoms of lower back pain include:

  • Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
  • Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
  • Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.

How To Loosen Tight Lower Back Muscles: Top 10 Stretches

In case youre wondering how regular stretching is helpful to loosen chronic tight back muscles, then the answer is quite simple.

Stretching allows vigorous circulation and transportation of nutrients and oxygen via your blood throughout your body.

So, now if youve got a feeling of very tight lower back muscles, hop on the mat and perform these 10 stretches right away.

Disclaimer: This article is for general informational purposes and doesnt substitute any professional or medical advice.

Pigeon pose is one excellent stretching move to loosen up the glutes and hips.

This pose stretches the deep hip rotator muscles that control hip stability.

Steps to Perform Pigeon Pose:

1: To begin with, start in a tabletop position with your knees directly below your hips and your hands a little over your shoulders.

2: Carefully slide your right knee forward and outside to your right wrist.

3: Place your right foot in front of your left knee while resting the outside of your right knee on the floor.

4: Slowly and carefully slide your left leg backward and straighten the knee. Meanwhile, lower the front of your left thigh and try to keep it as close as possible to the floor.

5: Lower the outside of your right buttock on the floor.

6: Place your right foot in front of your left hip and push with your fingertips on the floor.

7: Squaring your pelvis, try to roll your left hip joint in front of your right hell.

NOTE:

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