The Real Difference Maker For Chronic Pain: Active Physical Therapy
Many people with chronic back pain are under the impression that they have two options: live with pain and try to minimize it, or have surgery. But for most back pain sufferers, theres another option a better option for providing long-term relief: active physical therapy.
Active physical therapy or targeted therapy involves exercises aimed at building up the specific muscles that support your back.
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.
Treating Lower Back Pain: How Much Bed Rest Is Too Much
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.
Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.
When should I see a health care provider?You should see your health care provider right away if:
- Heat or ice
- Ultrasound
- Manipulation
Check with your health care provider before starting an exercise program.
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What Research Is Being Done
The mission of the National Institute of Neurological Disorders and Stroke is to seek fundamental knowledge of the brain and nervous system and to use that knowledge to reduce the burden of neurological disease. NINDS is a component of the National Institutes of Health , the leading supporter of biomedical research in the world.
As a primary supporter of research on pain and pain mechanisms, NINDS is a member of the NIH Pain Consortium, which was established to promote collaboration among the many NIH Institutes and Centers with research programs and activities addressing pain. On an even broader scale, NIH participates in the Interagency Pain Research Coordinating Committee, a federal advisory committee that coordinates research across other U.S. Department of Health and Human Services agencies as well as the Departments of Defense and Veterans Affairs.
Focus Your Mind On Other Things
It can be difficult to focus your mind on other things when youre in pain. However, meditation teaches you how to do so. When meditating, youll find that your brain relaxes. This can instantly calm stress and anxiety. It will also help you to concentrate on other things rather than the pain you might be suffering from.
When meditating, close your eyes and take a deep breath. Focus on a positive word and repeat this in your mind for a few minutes. Youll soon find that your mind isnt dwelling on your pain, but on this word instead.
Another way to focus your mind on something else during meditation is by using visualization techniques. For this, instead of thinking of a positive word, imagine a peaceful setting. You can then think about being in this peaceful setting without back pain. Over time, this can reduce tension and help you to be more positive toward making a change in your posture.
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There Are Different Types Of Back Pain
Back pain can be acute or chronic . It can feel like a sudden, sharp pain or a dull, constant ache.
Acute back pain lasts from a few days to a few weeks. Its often caused by an accident, fall, or lifting something thats too heavy. Acute back pain usually gets better on its own, without any treatment. But there may be times when you need to get medical care. Find out when to call a doctor or nurse about back pain.
Chronic back pain lasts for more than 3 months. Its much less common than acute back pain. Most chronic back pain can be treated without surgery.
Professional Help For Back Pain Relief
If at home remedies are not enough to treat your back pain, consider seeking professional help. Some of the treatments medical professionals may recommend are as follows:
Prescription Medications
If you have frequent bouts of back pain, consulting with a physician may be your next step. These medical professionals can prescribe you a variety of pain medications should over-the-counter options fail or you experience pain worsening over time. Possible medications include muscle relaxers, narcotics, or injections. These types of medications should only be taken under the careful guidance of an experienced physician.
Physical Therapy
If you have been attempting your own exercises and stretches at home without much improvement, it may be time to see a physical therapist. They can help assess what is causing the pain, and teach you exercises that will ultimately help lessen it. These exercises will result in increased flexibility and the strengthening of your core in order to improve your posture and provide the support your back and neck need.
Procedures
There are several options that medical professionals may use to treat your back pain, depending on the cause and where the pain is located. One form of treatment is through injections, such as cortisone injections. This involves a strong anti-inflammatory drug and numbing medication that are injected into the area around your spinal cord.
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Tips For Back Pain Relief
Good news for the 31 million Americans with lower back pain: These lifestyle habits can bring relief and help you avoid future problems.
Sometimes all it takes is bending over to pick up a pen from the floor for back pain to strike. Fortunately, most of the time back pain is short term and goes away on its own. But if you experience chronic back pain, you may benefit from making certain everyday adjustments.
In fact, lifestyle has the biggest influence on back pain, and healthy habits such as a good diet, exercising, stretching, and posture can give you back pain relief or help you prevent future problems.
Make these steps part of your back pain treatment plan:
Living a healthy lifestyle that’s full of exercise and taking some care to have a healthy back can help you live free of chronic back pain.
Sleep On Your Back In A Reclined Placement
Do you feel most comfortable snoozing in a recliner chair? Although sleeping in a chair might not be the best option for back pain, this position can be beneficial if you have isthmic spondylolisthesis Take into consideration purchasing a flexible bed so you can sleep this way with the very best placement and support.
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Persist And It Will Pay Off In The Long Run
At first, it wont feel like you are accomplishing much with this exercise but trust me, you are.
Abdominals and glutes are very slow to restrengthen. But when you have successfully reconditioned them, they will automatically provide the necessary support your spine needs ALL OF THE TIME and not just from walking.
What most people dont realize is that it is NOT the walk that causes your back to hurt. Its the imbalances that you already have that are worsened from the chronic contractions of the walk.
This is just as evident when you are also standing .
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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Adjust Your Office Ergonomics
Video games and television arent the only things that have Americans stuck to screens. Many people spend long days working at desks, hunched over computers. If you dont practice proper ergonomics at work, your back, neck and shoulders may suffer.
To improve your workstation, position your computer monitor at eye level, at least 20 inches away from your face. Invest in a comfortable chair with armrests and good lower back support. Keep your head and neck in line with your torso, your shoulders relaxed. While you work, keep elbows close to your body, and your forearms and wrists parallel to the floor.
Don’t Rest An Achy Back
Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
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Rehydrate And Rebuild Your Nutrient Stores
Make sure that you are drinking enough fluids as dehydration and loss of electrolytes affect the length and success of your recovery. Low blood calcium, magnesium and potassium levels can affect some people who suffer from spasms.
These levels will fall drastically during intense exercise and can contribute to the problem of muscle contractions. If you allow these conditions to become chronic, you end up with muscle imbalances which will put your back at risk again.
A very good friend of mine told me about her chronic nightmares of spasms and pain. She tried everything only to finally resolve them by increasing her calcium, magnesium and potassium levels adequately with a supplement. It didnt take long for her to feel a lot better. She said it was like night and day. Its definitely worth a try if you havent considered it yet?
What Should I Know About Back Pain
Back pain is a very common problem and will affect many of us at some point during our lives.
The good news is that in most cases it isnt a serious problem, and it might just be caused by a simple strain to a muscle or ligament.
As far as possible, its best to continue with your normal everyday activities as soon as you can and to keep moving.
Being active and exercising wont make your back pain worse, even if you have a bit of pain and discomfort at first. Staying active will help you get better. Taking painkillers can help you do this.
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Easy Exercises For Back Pain
Quick pain relief options
Regular back pain can make your life harder than it should be. If you have chronic pain, it may be difficult to exercise and can even cause stress. But did you know that there are things you can do to start feeling better?
Watch VA physical therapist Dr. Emma Shapiro share some exercises that may reduce your back pain.
Strengthen the bodys cornerstones
Your core muscles support good posture, breathing, and your back. Your core helps and supports all movements in your body. Strengthening these muscles can curb the chance of back pain.
One core strengthening exercise you can try is to lay on your back and raise your knees. Then, use one foot at a time to tap the ground. If thats too easy, you can try extending one leg at a time in the air. For lasting relief, try to add this to your routine.
Self-care for muscles
Stretching your muscles is a great way to avoid injuries and pain. One good stretch for your lower back muscles is laying down and putting your feet on the floor. Lift one leg and cross it over your other bent knee. Hold your leg there, feeling the stretch in your lower back. Repeat this exercise for your other leg. Its important not to stretch too far, or it could cause an injury.
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How Can I Relieve My Lower Back Pain
You feel it each time you bend over or stand up. It’s that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults.
Maybe you’ve been resting, hoping the back pain just needs time to heal. But most doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.
Movement can help relieve back pain, but only the right kind avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always get the recommendation of your doctor before doing any heavy exertion for lower back pain.
The following slides present several simple exercises that can help relieve lower back pain, and also highlight a few activities to avoid. With your doctor’s approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.
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Start These 2 Simple But Very Effective Exercises Now
What you can do now at this point is to practice these 2 simple exercises. They are among many specific and targeted exercises from the eBook which are the Seated Twist and the Lying Twist. They will help you both to loosen, strengthen and stabilize your spine, making it much easier for you to turn and reach to avoid triggering another spasm.
Reducing your back spasms will also reduce muscle guarding, a major factor which causes many to suffer from recurring pain in the morning.
The Seated and Lying Twist exercises help to release tight, lower back muscles which can fatigue and trigger a spasm. If you suffer from them, you may find that even these simple movements can be difficult to execute in full range.
As with all exercises, dont force yourself to perform the full stretch right away. You may cause more pain by doing this. Work your way up one degree or inch at a time very slowly over several days. Remember, your body is NOT accustomed to such movement.
It is common to trigger yourself by reaching or moving in a twisted position due to excessive tightness. They can strike during even the most mundane and simple of action such as reaching for a pen on the floor. These exercises help you to improve these tight areas to protect you.
- Dont Bend and Lift the Wrong Way. Try a Safer Way to Lift.
STRETCH AND STRENGTHEN THE MUSCLES THAT ARE PRONE TO SPASM WHILE CONDITIONING THE CORE MUSCLES THAT PROTECT YOU
Back spasms are NOT a quick fix problem.
How Do Sleeping Positions Affect Lower Back Pain
Another link between sleep and lower back pain is tied to how sleeping position affects spinal alignment. Although posture is typically associated with sitting and standing, its also critical when lying down.
A sleeping position that involves twisting, contorting, or otherwise putting pressure on the lumbar spine can cause pain and stiffness. This pain is often worse in the morning but may persist throughout the day.
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Consider Seeing A Foot Specialist For Possible Orthotics
They are expensive but last a very long time . The benefit of having them is that you can put this single pair into virtually any shoe you have without the orthotic occupying any extra space in the footwear.
Youll feel more comfortable and can preserve your arch with almost any closed foot wear you have.
I personally find them superior over any shoe that have purchased even with the best built in arch support. The added bonus is that the orthotic absorbs the majority of the wear and tear that your feet normally puts your shoe through.
Orthotics can withstand an incredible amount of abuse without wearing out. I have had the same pair for about 30 years and they have not failed in their design or support.
This means that you can preserve your shoe or boot for a much longer time without having to replace them.
Although there are a number of foot exercises that you can do to naturally restrengthen your foot , the orthotic will help you increase your walking time and reduce the wear and strain on your joints.
