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How To Help Lower Back Muscle Pain

Ways To Treat Chronic Back Pain Without Surgery

How to Fix Lower Back Muscle Pain in 30 SECONDS

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.

What Does A Muscle Knot Look And Feel Like

Muscle knots can usually be felt under the skin.

When you press them, the pain gets worse. Muscle knots are often a bit swollen and feel hard when you touch them.

If you have an active trigger point, the area causes pain even when you dont touch it.

If you have a latent trigger point, it is only painful when you press on it.

The most common area of muscle knots is the trapezius muscle, which starts in the neck and goes to the middle of the back and shoulders, forming a trapezium shape.

Heres a video showing how a muscle knot looks like:

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Look Into Getting A New Mattress

How old is your bed? You may be surprised to learn that the average life span of a mattress is less than 10 years. Theres no hard-and-fast rule, says Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University, but if your mattress is sagging significantly or is more than six to eight years old, Id think about getting a new one.

Something else to consider: A firm mattress may not do your back any favors, says Carmen R. Green, MD, a physician at the University of Michigan Back & Pain Center. A number of studies over the years suggest that people with lower back pain who sleep on medium-firm mattresses do better than those with firm beds, she says.

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Improper Posture Or Body Mechanics

Bad habits can stress your spine and strain the soft tissue surrounding it. And over time, this repeated stress can break down the structural components of the spine.

While posture or body mechanics are part of every movement you make , your work environment can have a big impact.

If your job requires regular lifting or repetitive movement, proper mechanics are your best defense against chronic back pain.

For office workers, when you sit at your desk for long stretches without stretching, it can cause your hip flexors to tighten. Over time, this can cause hips and hamstrings to weaken, leading to lower back pain.

If you notice yourself hunching over your keyboard several times per day, you may be developing kyphosis. This excessive curving of the spine is often associated with chronic back pain.

More Advanced Care Options

Pin on Relieve Lower Back Pain

Surgery When other therapies fail, surgery may be considered to relieve pain caused by worsening nerve damage, serious musculoskeletal injuries, or nerve compression. Specific surgeries are selected for specific conditions/indications. However, surgery is not always successful. It may be months following surgery before the person is fully healed and there may be permanent loss of flexibility. Surgical options include:

Implanted nerve stimulators

  • Spinal cord stimulation uses low-voltage electrical impulses from a small implanted device that is connected to a wire that runs along the spinal cord. The impulses are designed to block pain signals that are normally sent to the brain.
  • Dorsal root ganglion stimulation also involves electrical signals sent along a wire connected to a small device that is implanted into the lower back. It specifically targets the nerve fibers that transmit pain signals. The impulses are designed to replace pain signals with a less painful numbing or tingling sensation.
  • Peripheral nerve stimulation also uses a small implanted device and an electrode to generate and send electrical pulses that create a tingling sensation to provide pain relief.

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Exercises To Help Lower Back Pain

The exercises below are meant to strengthen and improve flexibility in your muscles to support your lower back. Lower back pain may be recurring or a one-time experience. Doing these back strengthening exercises daily will ease lower back pain and prevent future episodes by strengthening your abdominal, hip, and back muscles.

Knee to Chest Stretch

This stretch is an easy way to warm up for your workout.

âStep 1: Lie on your back with your knees bent and feet flat on the floor.

âStep 2: Use both hands to pull one knee into your chest.

âStep 3: Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.

âStep 4: Return to the starting position and repeat on the other side.

You can repeat this stretch 2 to 3 times in the morning and at night.

Lower Back Rotational Stretch

This is another easy stretch to get your muscles ready to move.

âStep 1: Lie on your back with your knees bent and feet flat on the floor.

âStep 2: Keep your shoulders firmly on the floor, roll your bent knees to one side and hold for 5 to 10 seconds.

âStep 3: Return to the starting position and repeat on the other side.

You can repeat this 2 to 3 times in the morning and night.

Glute Bridges Exercise

This exercise aims to strengthen your glute and abdominal muscles.

âStep 1: Lie on your back with your knees bent and feet flat on the floor.

âStep 3: Hold the position as long as you can, starting with 3 deep breaths. Then return to the starting position.

What Are The Symptoms Of Back Muscle Injury

  • The main symptom of back muscle injury is like ache & dull pain anywhere in the back & which is radiated to the buttocks & legs.
  • Some back issues are produced by pain in other parts of the body depending on the nerves that affect it.
  • If you feel a fever.
  • If you observe inflammation & swelling on the back
  • You feel persistent back pain, which is not reduced by lying down & also rest is not help
  • Sometimes this pain reaches below the knee joint.

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Pulled Muscle In Lower Back Exercises

There are several exercises you can perform to help your lower back heal. Not only will they help the muscle spasms you may be having, they make your back stronger so its not as likely to become injured again.

Here are a few easy stretching exercises. Take them slowly and move gradually into each position. If any of these make your back pain worse, stop and see a doctor.

Complementary Alternative Emerging Treatments

How to Fix Your Lower Back Pain for Good

In some cases, doctors suggest therapies that are not considered current standard of care. They probably wont be covered by insurance, but they may be worth considering. Examples include:

. PRP treatments use a small sample of your own blood that has concentrated amounts of blood building blocks known as platelets. Your doctor then injects the PRP directly into a damaged disc. The theory is that PRP injections use your own healing system to accelerate improvement of injured tendons, ligaments, muscles, and joints.

PRP treatment has a longer track record in knee osteoarthritis, but a recent review article in the Journal of Spine Surgery suggests it may have a useful role for back pain, too. PRP needs a lot more research before it can be considered a proven technique.

In this emerging treatment, your doctor injects stem cells harvested from your hip into the intervertebral disc or discs causing your pain. Doing so may lessen pain and the degenerative effects of aging, though, like PRP, more research is needed before stem cells for lower back pain could eventually become the standard of care.

. Your doctor probably doesnt perform acupuncture , but may support you trying it as a complementary therapy. Acupuncture involves careful insertion of fine, sterile needles into specific points on your body. This may stimulate the release of your natural pain-killing chemicals.

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How Your Back Works

The spine, which is also called the backbone or spinal column, is one of the strongest parts of the body and gives us a great deal of flexibility and strength.

Its made up of 24 bones, known as vertebrae, one sitting on top of the other. These bones have discs in between and lots of strong ligaments and muscles around them for support. There are also the bones in the tailbone at the bottom of the back, which are fused together and have no discs in between.

On either side of the spine, running from top to bottom, are many small joints called the facet joints.

The spinal cord passes inside the vertebrae, which protect it.

The spinal cord connects to the brain through the base of the skull and to the rest of the body by nerves that pass through spaces between the bones of the spine. These nerves are also known as nerve roots.

As you grow older, the structures of your spine, such as the joints, discs and ligaments, age as well. The structures remain strong but its usual for your back to get stiffer as you get older.

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.

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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.

When Will My Lower Back Strain Feel Better

Core Exercises For Back Pain Sufferers

Recovery time depends on how serious your low back strain is. Mild cases may resolve in a couple of days. It can take many weeks for more serious strains. Remember that everyone heals at a different rate.

Once the back pain is gone, your doctor will probably want you to start a regular exercise routine. This will get your back muscles stronger and more limber. It will help you recover, and reduce your odds of low back strain in the future. Your doctor will probably want you to take up low impact sports, like swimming or using a stationary bike.

Whatever you do, don’t rush things. Don’t try to return to your previous level of physical activity until:

  • You can move as easily — without stiffness — as you did before your injury.
  • You feel no pain when you bend, twist, walk, run, and jump.

If you start pushing yourself before your low back strain is healed, you could end up with chronic back pain and permanent injury.

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One Back Pain Treatment You Probably Dont Need

Back pain can be incredibly frustrating, and going under the knife may seem like the quickest, easiest fix to bring relief. But the truth is, many people dont need surgery for lower back pain management, Dr. Park says.

If your back pain is musculoskeletal, you will not require surgery, but if its a pinched nerve thats due to a disc herniation or something else, you may need to have surgery, he says. But even in those people, when you go through a six-to-eight-week course of treatment that includes physical therapy and activity modification, 85 to 90 percent of the time, they wont need surgery.

However, if you try the treatments above and dont see any improvement or still feel pain, talk to your doctor about a referral to a pain management specialist, as more specific tests or treatments may be required to get to the bottom of whats going on.

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How Goodpath Can Help

A back strain can be painful and frustrating. These movements are designed to lessen your discomfort from the strain.

In addition to these exercises, there are other solutions that can help ease your back pain.

Take Goodpaths personalized assessment today. After analyzing your answers, we will build you a personalized treatment plan based on your medical history, your symptoms, and your lifestyle.

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What Are The Causes

There are many possible causes of lower back spasms, but the most common is muscle overuse. This can happen when youre lifting weights, during pregnancy, or after a car accident. Other common causes include:

  • Sprains and strains: These injuries can be caused by lifting something heavy, sudden movements, or repetitive motions.
  • Spinal disc problems: Herniated discs or degenerative disc disease can put pressure on the spinal nerves and cause pain.
  • Sciatica: This is a condition that occurs when the sciatic nerve is compressed. It can cause pain in the lower back and legs.
  • Arthritis: This degenerative condition can lead to pain and stiffness in the lower back.
  • Fibromyalgia: This chronic condition is characterized by widespread pain, fatigue, and depression. It can also cause muscle spasms.
  • Stress: Psychological distress can lead to muscle tension and spasms.

Referred Pain To And From The Lumbar Spine

The Best Quadratus Lumborum Stretching Exercise For Lower Back Pain

Pain in the area of the lumbar spine may be due to important problems that are actually unrelated to the back. Referred pain occurs when a problem in one place in the body causes pain in another place. The pain travels down a nerve.. Sources of referred pain to the low back may include abdominal aneurysm , tubal pregnancy, kidney stones, pancreatitis, and colon cancer. Clues to these maladies include pain that waxes and wanes over a short period, with frequent peaks of intense pain, weight loss, abnormalities found during abdominal exam, and trace amounts of blood in the urine. On the other hand, pain can be referred from the low back and be felt in another location, as is often the case with . For example, it is not rare for a patient with a slipped disc in the lower back to have pain in the back of the thigh, or in the calf or even the foot, and not have any low back pain. This situation requires a doctor to sort out the type of pain and to do the examination required to show that the pain is actually coming from the spine .

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How To Treat Muscle Spasms In Lower Back

If youre dealing with muscle spasms in your lower back, there are a few things you can do to get some relief. First, try applying heat to the area for 20 minutes at a time. You can also try massaging the muscles with an ice pack for 10 minutes at a time. If these methods dont work, you may need to see a doctor for further treatment.

Contents

How Is Back Pain Treated

Acute back pain usually gets better on its own. Acute back pain is usually treated with:

  • Medications designed to relieve pain and/or inflammation
  • analgesics such as acetaminophen and aspirin
  • non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
  • muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
  • topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
  • Heat and/or ice may help ease pain, reduce inflammation, and improve mobility for some people
  • Gentle stretching upon advice by your healthcare professional
  • Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.

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