Treatment Options For Lower Back Pain
If you see a physiotherapist or GP for lower back pain, they will probably encourage you to try the self-help measures outlined above first. They can also advise you on what exercises you can do to help your back, or may refer you to a group exercise programme. But if your pain doesnt improve, they may be able to recommend other options you can try. They can also refer you to a specialist if necessary.
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# Proper Sitting Posture
The way you sit during the desk job plays a very crucial role in healing back pain, the wrong posture will further damage your lower back and a correct posture helps in healing the back pain.
I have already made a post on a proper way of sitting at a desk âWhat is the Best Way to Sit at Your Desk?âwhich you may go through for detailed information.
Preventive Treatment Of Back Pain
To prevent back pain, always keep the shape of the spine normal. All you have to do is:
- Do not stand for long.
- Use a cushion or something else to fill the space between the chair and your back if the chair cant support your back properly while working or sitting in the chair.
- Take some precautions when sleeping. For example, sleeping on a hard and flat mattress.
- Do not sleep with your face down , sleep on your back or tilted. It is better to sleep on the right side, than sleep with your knees slightly bent.
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Keep Body Weight Normal
If your weight is too much then try to reduce it somewhat. Extra weight makes excess pressure on the back of which you may have pain in your back. For this, you can do physical exercise or a weight loss diet, such as Keto Diet. It gradually reduces your weight. Physical activity also helps to speed up metabolism. In this way, you can cure back pain fast at home naturally somewhat.
Where Can I Get More Information
For more information on neurological disorders or research programs funded by the National Institute of Neurological Disorders and Stroke, contact the Institute’s Brain Resources and Information Network at:
Office of Communications and Public LiaisonNational Institute of Neurological Disorders and StrokeNational Institutes of HealthBethesda, MD 20892
NINDS health-related material is provided for information purposes only and does not necessarily represent endorsement by or an official position of the National Institute of Neurological Disorders and Stroke or any other Federal agency. Advice on the treatment or care of an individual patient should be obtained through consultation with a physician who has examined that patient or is familiar with that patient’s medical history.
All NINDS-prepared information is in the public domain and may be freely copied. Credit to the NINDS or the NIH is appreciated.
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# To Cure Back Pain Fast At Home Adopt Proper Sleeping Posture
Sleeping posture is very important when you are suffering from very severe pain. In general, we donât recommend using a very soft mattress to sleep which is not good for the back and neck.
So, if you have severe pain, there are three different sleeping postures you can adopt. Whether you want to sleep on your back, on your tummy, or on your side, you can modify your sleeping posture by arranging the pillows . Please follow this link for a more detailed article on it.
S To Quickly Recover From A Pulled Back Muscle
Medically reviewed by Dr. Brian Paris, D.C on Nov. 6, 2018.
If you havent already, you probably will at some point experience a pulled back muscle. Theyre the most common cause of low back pain.
It could happen during a game of golf, while cleaning the garage, or even on the dance floor.
While we often tend to refer to any soft tissue pain in the back as a pulled back muscle, were really talking about two separate kinds of back injuries strains and sprains.
In this article, Ill show you the difference between those injuries and how to quickly recover from pulled back muscles without taking drugs like NSAIDs.
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How Common Is Lower Back Pain
Around four out of five people have lower back pain at some point in their lives. Its one of the most common reasons people visit healthcare providers.
Some people are more likely to have lower back pain than others. Risk factors for lower back pain include:
- Age: People over 30 have more back pain. Disks wear away with age. As the disks weaken and wear down, pain and stiffness can result.
- Weight: People who are obese or carry extra weight are more likely to have back pain. Excess weight puts pressure on joints and disks.
- Overall health: Weakened abdominal muscles cant support the spine, which can lead to back strains and sprains. People who smoke, drink alcohol excessively or live a sedentary lifestyle have a higher risk of back pain.
- Occupation and lifestyle: Jobs and activities that require heavy lifting or bending can increase the risk of a back injury.
- Structural problems: Severe back pain can result from conditions, such as scoliosis, that change spine alignment.
- Disease: People who have a family history of osteoarthritis, certain types of cancer and other disease have a higher risk of low back pain.
- Mental health: Back pain can result from depression and anxiety.
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Exercise Programs For Weight Loss And Back Pain
A 2016 study found that sticking with a general exercise program may help you reduce chronic non-specific low back pain. Such a program might include strength training, stretching and aerobic activity. The study authors say that developing flexibility may help improve functional movement, and aerobic activity may increase blood flow and nutrients that go to the soft tissues of the body. This, in turn, may help reduce back stiffness.
And don’t forget your core. The researchers say that a strong core plays an important role in support of the low back.
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Secret #: Heat/ice Therapy And Your Feet
Heat and ice therapy work wonder when you have back pain for two different reasons. Ice will reduce swelling and limit inflammation. Heat will relax the muscles and bring healing nutrients to damaged tissues through improved circulation.
If you have injured your back or had some sort of accident, apply ice for the first 48 hours. Even if your back has been hurting you for a while, try ice first to see if it will stop the pain. However, after 48 hours, you should switch to moist heat.
Remember to never place ice directly on the skin as you can actually burn your skin or give yourself frostbite! Wrap ice or ice packs in a cloth or towel first. Give your skin a break in between ice sessions, generally using it for 10-15 on, then 10-15 minutes off.
Its important to note that, occasionally, back pain isnt caused by problems in your back. Sometimes, other conditions, such as peritonitis, which is an inflammation of the very thin layer that covers your abdomen and the internal organs. Applying heat, even to your back, will cause the inflammation to increase substantially.
If you think you might have peritonitis, you can feel better by applying heat to your feet or your bottom and see your doctor ASAP.
Schedule an Appointment and Receive
Exercise Precautions For People With Back Pain
While exercise is highly touted for reducing back pain, some conditions warrant safety modifications. For example, exercise is not recommended for an acute low back injury. Ask your healthcare provider or physical therapist for guidance if you feel you need it. Meanwhile, here are a few tips:
- Try to find the right level of intensity and timenot too much, not too little. If you have acute low back pain or sciatica, for example, a good rule of thumb might be instead of doing a workout, set a goal of avoiding bed rest, but also remaining pain-free as you resume daily activities.
- If you just cant get comfortable with the exercise, or it seems as though pain follows your every move, you may want to try an even gentler approach. Activities that seek to relax the tension and realign your body posture may help condition muscles and lubricate joints. In turn, this may help prevent re-injury and prepare your tissues for more intense exercise.Some examples of the gentler approach might include a water exercise routine or restorative yoga pose sequence that consists of:Pelvic tilts
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When To Speak With A Doctor
It is best to speak with a doctor if back pain worsens. Keeping a diary to monitor the severity of the pain and how it impacts a personâs daily activities may assist the diagnosis.
People should also seek medical advice if they experience any of the below symptoms, which may indicate an alternative or additional underlying problem:
- a persistent curve in the lower back, even when bending forward
- tingling or numbness in the back, arms, or legs
Treating Back Spasms With Chiropractic Care
During your initial visit, your chiropractor will determine the cause of your muscle spasm. If it is caused by strain or injury, they might perform spinal adjustments or soft tissue therapy to ease the pain and discomfort.
However, if the chiropractor finds an issue with a spinal disc, then you may require different treatment or further imaging. The requisite rehabilitation may involve different exercises and stretches. In some instances, you may also be referred back to your medical doctor for additional care.
If youre worried about the treatment hurting, dont worry chiropractic care is gentle and is always a discussion between you and the treating practitioner.
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What Structures Make Up The Back
The lower backwhere most back pain occursincludes the five vertebrae in the lumbar region, which supports much of the weight of the upper body. The spaces between the vertebrae are maintained by round, rubbery pads called intervertebral discs that act like shock absorbers throughout the spinal column to cushion the bones as the body moves. Bands of tissue known as ligaments hold the vertebrae in place, and tendons attach the muscles to the spinal column. Thirty-one pairs of nerves are rooted to the spinal cord and they control body movements and transmit signals from the body to the brain.
Other regions of vertebrate are cervical , thoracic , and sacral and coccygeal segments.
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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Stretching For Back Pain Relief
Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs. Stretches designed to alleviate neck and back pain are likely to be prescribed by a doctor, physical therapist, or spine specialist.
Watch:7 Easy Stretches For Low Back Pain Relief Video
Benefits of stretching include:
- Reducing tension in muscles supporting the spine tension in these muscles can worsen pain from any number of back pain conditions
- Improving range of motion and overall mobility
- Reducing risk of disability caused by back pain
Pain that lasts longer than 3 months may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.
More Advanced Care Options
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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How To Get Rid Of Back Fat
To get rid of fat deposits on your back, youll need to start by creating a caloric deficit. That means that youll need to burn more calories than you consume.
In addition to cutting calories, you can tone your back muscles if you focus your exercise routine to target the muscles in your upper and lower back.
Adding high-intensity interval exercise to your routine, along with working out these specific muscles, will start to give you the results that youre looking for.
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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Core Muscle Exercise The Right Way
Muscle tightness is one of the causes of low back pain. Notably, hip flexors, quads, and Hamstrings may shorten with time and thus cause muscle stretching and consequently lead to back pain.
During the day, your back and abs support the lower pain. However, the muscles in these regions might not stretch enough.
For a start, use an exercise ball for about 30 minutes and sit upright on it to stretch your core.
You can use a mart or a carpeted floor for the core muscle exercises. Ensure to take deep and free breaths while exercising.
Your exercise should target the core and the muscles to relieve spasm and tension, causing intense back pain.
Ensure to focus on the transversus abdominis, which are the most profound muscle in your abdominal, and which you can feel contracting whenever you cough.
Core exercises build core muscles and abs include abdominal crunch, bridge, and segmental rotation, Superman, modifies plank, side plank, single-leg abdominal press, and other modified plank variations.
However, if you are worried about how to squeeze time for exercise, 20-30 minutes will be enough to stretch your core.
Further, consult a doctor on your fitness levels and then start a Daily Stretching Routine.
Remember to stand beside your work desk and stretch backward during the day. Also, you can do yoga in addition to spreading your legs.
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Overlooked Remedies For Lower Back Pain Relief
When lower back pain persists and continues to interfere with your quality of life, multiple treatment options may be needed for adequate relief. Below are some back pain treatments that are commonly overlooked or underused. Try one or more of these remedies to see which one, or combination, works best for you.
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Lower Back Pain Causes
The most common causes include:
- Poor posture is one of the most common reasons for back pain. This is more true because many have desk jobs nowadays. So, your back might already be in a bad state. Fasting suddenly may have aggravated the pain.
- Lack of exercise or movement can affect the back negatively as well and contribute to back pain.
- Lifting heavy weights can be the culprit too. If you took up the heavy workout with fasting, then these together can cause pain.
- Trauma or injury to the muscles and ligaments can cause back pain.
- Diseases like osteoporosis, osteoarthritis can lead to chronic back pain by decreasing bone density.
- Stress, anxiety, smoking, infection, etc. too can cause back pain.