Can Stretches Cure Lower Back Pain
Sadly, it’s unlikely. While lower back stretches can certainly relieve you from the pain and muscle tightness, rest and strength training also play a part. Stretching is a great form of mobility for the muscles and joints, says Joshi. If you do it regularly it can be great for your lower back, but its important to implement strength training exercises, too. Thisll help iron out any muscle imbalances that mean certain areas are under too much pressure, which could be the root of your pain.
Stockley adds that while it may feel like the pain is exclusive to the lower back, this is probably not the case, and so its vital to work on the other areas of the body, too. Strengthening the abdominals, glutes, upper back and chest is also important, as your musculature is so interconnected that its rare that pain is coming from just one area, she says. Sticking to only the lower back and overdoing it can induce pain of its own, so always take it slow, and stretch to the point of slight discomfort, never pain.
How To Help Your Back Feel Better
To treat pain in the back, start with the fundamentals. You will benefit considerably from even a few days worth of rest. Anti-inflammatory medicine can help give your back some pain relief. You can also try the time-tested technique of administering either heat or cold, or alternating both, to your ailing back.
There is often a lead time of a day or so between injuring ones back and seeing a doctor, and it can be hard to sit or lie down comfortably during that time. Many sufferers find that back pain from ruptured discs and other issues is relieved by lying on their back and bending their knees, with feet flat on the floor. The relieves any tension in your tendons and muscles that run down your back and through your legs.
Make sure that your desk chair is providing you the appropriate amount of back support. A lot of back pain is caused by insufficient support for the lumbar region, which is where your lower back curves. Try placing a specially designed back cushion on the chair for greater support.
People suffering from back pain should make sure they have a good quality office chair with proper support. Sitting compresses your spine, placing strain and pressure on your backs discs. Having a chair that is comfortable could really help. Your chair should offer adequate support and not put any added pressure on your back. Arm rests are also good to help you sit in a correct way.
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
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How Can Back Pain Be Prevented
In most cases, you can prevent back pain by making changes to your lifestyle.
Doing exercise helps to keep your back flexible and strong. Exercise improves your posture and helps your muscles to support your spine. Exercises that can help prevent back pain include:
- low-impact aerobic exercise
- strengthening exercises, such as lifting weights, climbing stairs or hiking hills
- stretching exercises, such as Pilates and yoga
Maintaining a good posture is important when you sit at home, in your workplace, or in your car. Try not to slouch, and use equipment that supports your back, such as a lumbar support or footstool if you need.
Keeping a healthy weight is also important. Excess fat can strain your back and lead to back pain, sciatica and inflammation.
Practise safe lifting in your home or workplace. Whenever you pick up a heavy load, squat down, hold the object close to your body, and lift with your legs.
In addition:
- Quit smoking Smoking increases your chances of developing persistent back pain.
- Relax Learning relaxation techniques and mindfulness can help to reduce stress and muscle tension in your back.
- Avoid high heels wearing high heels can place strain on your back.
Knee To Chest Open Book Rotation
With each one of these stretches, feel the stretch, feel the pull, cross over, and then let your body relax, explains Giordano, adding that you should hold the move for 10 seconds or so, and repeat 8 to 10 times on each side. Giordano says that this move is an excellent way to open up everything from your hips all the way through your thoracic spine, decreasing pressure on your lower back.
- Lying on your back, pull your knee to your chest, feeling the stretch through the hip extensors. Cross the leg over crossbody and then open up following your hand with your eyes, pushing down the top knee, feeling the stretch all through the glutes and hip muscles, and then come back to the starting position.
- Start over, and then switch sides.
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What About Nocturnal Intervertebral Disc Swelling
This is one of the classic theories about why people seem to be more vulnerable to back pain in the morning.
Between every pair of vertebrae is a bit of padding, the infamous disc. They probably swell up a wee bit overnight. There are two studies that suggest this2930 . A 2016 paper speculates that disc swelling is why astronauts probably suffer from more disc herniations than they should.31 Weightlessness is undoubtedly like resting your spine, but its another long-term effect, so Im not sure how relevant the astronaut angle is its just a fun angle on the topic.
I saved this idea for last because its too speculative to be really satisfying.
Discs may swell, but that doesnt mean swelling discs hurt. Mild swelling is hardly a concern in itself, and most people dont wake up in pain, so its unlikely that swelling alone is a problem. Swollen discs may hurt more in the morning if theres already something wrong with them, such as annular tears,32 but such discs might well be uncomfortable regardless. Mildly herniated discs might swell and effectively be more herniated in the morning but many herniations are painless, so thats hardly a smoking gun.
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Take It Slow When Getting Up
Taking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up.
After carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side.
But, for practical purposes, it doesnt really matter why your lower back is inflamed.
inflammation is inflammation, no matter where its located and what causes it
Natural inflammation-reducing methods can be very effective and you can eliminate your lower back pain at home, by yourself, without depending on pills and without any medical bills.
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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.
Try Getting A Massage
Theres nothing more relaxing than getting a massage. A massage can help relax your muscles and help decrease the pain in your back.
A massage can help relieve the tension youre feeling in your lower back, often the culprit for whats causing your pain. Try getting a massage at least once every week and see if this helps you manage your chronic back pain.
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What Is Back Pain
Back pain refers to pain that you may feel in your back or spine. It is a very common problem: 1 in 6 Australians report having back problems, and 4 out of 5 experience it sometime in their life. While both men and women report that they experience back problems, it is more commonly reported by people 25 years and older.
Back pain can be grouped into different categories. Lower back pain refers to pain felt in the lower part of the spine . Back problems can also affect the upper back , the neck as well as the tailbone .
People experience back pain in different ways. Some people say it feels like a sharp pain other people report aches or spasms. You may feel stiff, or find it hard to turn or bend in certain directions. In some cases, such as sciatica, pain can travel down one or both your legs.
Back pain can impact you physically and mentally. People suffering from back pain may feel irritable or short-tempered. They may worry about whether the pain will control their life and may experience feelings of helplessness.
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 have overweight/obesity 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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Stretch Your Hamstrings Twice Daily
One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscleslocated in the back of your thighsare too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day for 15-30 seconds each time.
There are many gentle stretching exercises that should not hurt.
Watch:Wall Hamstring Stretch for Low Back Pain Relief Video
Knee To Chest Stretch
While lying on your back with both knees straight, bend one knee and hug that knee towards your chest . Hold 30 seconds. Repeat on opposite side. Also, try hugging both knees to your chest at the same time so that you make a small ball. While doing this, allow your lower back to relax by taking several slow breaths.
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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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Is It Normal To Wake Up With Back Stiffness
YES. YES. YES. Now just because its normal doesnt mean its optimal. The normal American diet consists of processed and fast foods, though we all know that those foods are not the best for us. Plenty of people wake up in the morning with stiffness in the neck and low back. In fact, I see it every day. Is it healthy for your body to wake up stiff and in pain? Not particularly. Does it mean there is something catastrophically and irreversibly wrong? No. Fortunately, just like our diets, we have control over the state of well-being in our bodies, and there ARE ways we can prevent this pesky morning back stiffness. But first, we must identify the causes
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Do Not Plunge Over Your Workdesk
When sitting in an office chair, make use of the same great position methods you make use of when standing. Its vital to maintain great posture and also support your back when taking a seat, particularly if you do it for several hrs per day. Pick a quality chair that provides firm assistance for your lower back, as well as see to it your knees are a little greater than your hips when you sit. How To Make Lower Back Pain Feel Better
by Dr. Don DuffAug 20, 2019
The low back is a fairly complicated structure, so its no wonder the majority of peopleexperts estimate up to 80% of usexperience pain in this area of our bodies at some point in our lives. In fact, back pain is one of the most common reasons for visits to the doctors office.
The key to relieving back pain is understanding the cause. But diagnosing the of a patients pain isnt always a straightforward exercise. It could be muscle, joint, or disc-related in some cases, it may even arise from issues unrelated to the back. So how can you tell if your back pain is muscle- or disc-related, or attributable to something else entirely? Well cover all the possibilities in this post.
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.
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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
Do Not Ignore Your Calves Feeling Tight
Dr. Kristal Nelson PT
You go for every ball on the court, you play hard. When sore/tight calves are the result thats ok, but when it begins to linger this is a warning. Never take it lightly. Its time to take a look at some things to make sure you are not setting the stage for an Achilles tendon rupture, a devastating injury that can require surgery and take 9-12 months to rehab. So if this has happened to you or if you just want to know how to improve performance and avoid lower leg injury then read on
Achilles Tendon rupture most commonly occurs in young male patients 20-39 years old but the largest rise in incidence occurs in males and females between the ages of 40-59. Playing sports is the most likely mechanism of injury.
Problem 1: THIS IS A BIG ONE listen up! The most common problem related to the lower extremity is the lack of ankle dorsiflexion joint mobility. There is widespread consensus that restricted ankle dorsiflexion can be the cause of multiple orthopedic conditions such as Achilles injuries, knee pain, foot pain, and ACL tears. Here is how you can test your ankle mobility.
During the test, if you feel tight in the front of the ankle, then you have ankle dorsiflexion joint restriction or stiffness. If you feel tight in the calf muscle, then you have muscle tightness .
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