How To Manage Back Pain

How Does My Back Work

To understand your back pain, its helpful to know a little about how your back works.

Your back is a complex structure that provides support for your pelvis, legs, ribcage, arms and skull. The spine is made up of bones called vertebrae that are stacked together to form a loose S-shaped column.

Each vertebra is cushioned by spongy tissue called intervertebral discs. These discs act as shock absorbers and give your spine its flexibility. Vertebrae are joined by pairs of small joints known as facet joints. A mesh of connective tissue called ligaments holds the spine together.

Complex layers of muscle provide structural support and allow you to move. Your spinal cord runs through the centre of the vertebral column and connects your brain to the rest of your body.

Daily Habits To Stop Back Pain

10 daily habits to stop back pain

Although determining the cause of back pain can be complicated, there are many different actions you can take to help alleviate your back pain or prevent it from getting worse. Its all about relieving pressure, reducing strain, protecting your spine, and strengthening your muscles. Changing a few daily habits can help you maintain a healthy, pain-free back for a long time.

Achieve A Healthy Weight

More than 70 percent of people in the U.S. are overweight and nearly 40 percent are considered obese. Carrying extra weight can significantly strain your back muscles and spine.

Losing weight can be difficult however, doing so can help control your back pain, prevent the condition from getting worse, and even potentially eliminate the need for pain medication or surgery. If you need help losing weight, request an appointment.

“There are many alternative treatments for back pain, many of which are easy to do at home and affordable, with no doctors prescription necessary.”

Carlos Bagley, M.D.

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What Sleep Position Is Best For Spine Health

The National Sleep Foundation has ranked sleep positions based on whats best for your overall health and wellness. This ranking takes into account both your orthopedic fitness and your general health .

Their ranking is consistent with what orthopedists recommend. When youre sleeping, you should strive to keep your spine as neutral as possible including your head position. Your legs should be elongated if possible, but not overly straight. Keep a natural bend in the knee.

A neutral spine keeps your muscles long and loose, not flexed, which reduces the risk of soreness or tightness anywhere in the body. For example, by keeping your legs straight, not bent at ninety degree angles, you eliminate the risk of your knee ligaments becoming tight and stiff in a bent position.

Neutral spine posture is also symmetrical, which keeps your body in balance the muscles on one side of your body wont be working harder than the other.

Keeping this in mind, the best sleep positions for back and neck health are, in order:

If youre experiencing back or neck pain, take a look at your mattress and pillows too. And old mattress with weakening inner springs may not be supporting your spine enough, or some of the springs may be pressing into pressure points, triggering pain. You may need a firmer mattress or a softer one. Or your pillow may be to blame it could be too flat or too high.

How Is Back Pain Diagnosed

In addition to performing a complete history and physical exam for your back pain, your doctor may suggest one of the following diagnostic studies:

• X-rays, which can be used to provide detail of the bone structures in the spine and to check for instability , tumors, and fractures
• CT scans, which can identify specific conditions, such as a herniated disc or spinal stenosis
• MRI scans, which can provide details about the backs’ discs and nerve roots. MRI scans are most commonly used for pre-surgical planning

A number of other imaging and electrical studies may also be used to identify back problems, and some injections are used for diagnostic purposes as well as for pain relief.

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Consider Buying A New Mattress

The exact mattress that will be most comfortable and supportive for your back will be unique for you but sleeping on a high-quality mattress can make a significant difference in your back pain, multiple studies show. Theres no hard-and-fast rule for how often to replace a mattress, but if youve had yours for a decade and you suspect it is contributing to your back pain at night, its probably time to start mattress shopping.

What Can I Do About Acute Back Or Neck Pain

The key to recovering from acute back or neck pain is restricting your activity and taking over the counter medications, because most back pain is related to muscle strain. In most cases, acute back pain will go away on its own over a period of days. Here are some tips that will help you recover:

1. Take it easy If you think you’ve hurt your back, ease up on the pressure you’re putting on your back. Many people actually have little choice in the mattertheir back pain will force them to drop to their knees or “freeze” in a bent-over position. Others will be able to function somewhat normally, but with uncomfortable pain. Contrary to popular belief, studies on acute back pain actually show that a few days of restricting your activity, and taking the appropriate over-the-counter medication, is all that many people really need to allow the strained muscles to relax and unbind. However, it is important to talk with your health care provider before taking any medication, especially if you are taking other medications or have a chronic medical condition.

2. Ice, then heat Remember this rule: “Ice first for 48 hours, then heat.” Ice and heat can alleviate local pain that comes from muscle and ligament strain. Ice slows swelling and inflammation and acts as a local anesthetic, but after 48 hours, it loses its effect. Using heat afterwards increases blood flow to the deep tissues and relaxes muscle spasms.

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Treatment Options For Acute Lower Back Pain

Most low back pain is due to muscle strain and spasm and does not require surgery. To treat the pain, medications such as acetaminophen , nonsteroidal anti-inflammatory agents , gabapentin or pregabalin can be used. NSAIDs suppress inflammation, pain and fever by inhibiting certain inflammation-causing chemicals in the body. Acetaminophen reduces pain and fever, but does not inhibit inflammation. Gabapentin and pregabalin, medications that have been used for antiseizure activity, also have the ability to block pain. Opioids provide pain relief and may at times be prescribed to manage severe back pain. However, opioids have many problems, such as habituation, constipation and lightheadedness, and are avoided when possible and used for the shortest possible duration. Epidural injection is an option if the back pain does not respond to these treatments. Each person is different in terms of response to medication.

Other nonsurgical treatments for lower back pain include Intradiscal electrothermal therapy , nucleoplasty, and radiofrequency lesioning.

Referred Pain To And From The Lumbar Spine

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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Symptoms Of Lower Back Pain

Not only can lower back pain occurs for a variety of reasons, but it can also present different symptoms in different people. It’s not uncommon for one person’s experience with lower back pain to be completely unique when compared to another’s, depending on the cause, type, and location of their injury.

Here are some common symptoms of lower back pain:

• Stiffness in the lower back, often accompanied by a limited range of movement

• Muscle spasms during activity and at rest

• Pain that continues for up to two weeks

• Inability to sit or move normally due to discomfort or stiffness

• Pain that radiates into the buttocks and legs, with or without normal movement

Pelvic Pain In Pregnant Women

In pregnant women, causes of pelvic pain happen due to hormonal changes, uneven and increased movement of the pelvis. You may experience pelvic bone pain when lying down at night due if you were particularly active during the day. As you lie down to get some rest, you may notice pain and discomfort.

However, it is also important to mention the following causes of pelvic pain in pregnant women:

• Ectopic pregnancy the fertilized egg grows outside of the uterus. Pain is sharp, stabbing, and appears quickly and often in waves. Only one side of the pelvis can be affected.
• Miscarriage loss of a baby before week 20. Severe pain and cramps are a sign of miscarriage. Other symptoms may include bleeding or spotting.

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Common Causes Of Office Back Pain

Working professionals use multiple monitors, writing surfaces, laptops and devices during the 40-hour workweek. While back pain can present itself seemingly out of nowhere, you might be able to identify common stressors for your back by analyzing your daily routine. Paying attention to the placement of office equipment can help you make a much-needed change for relief. Factors such as the position of your head and shoulders can heighten back pain if your setup is scattered or inefficient. Your head weighs about 12 pounds and takes a lot of muscle strength to support.

Poor posture is one of the most common causes of office back pain. During the workday, a person may slide forward in their chair, slouch or lean towards their computer. Fatigue can also encourage employees to have an overly relaxed posture while sitting or standing. These positions can stretch spinal ligaments too much and stress your spinal discs. Holding a phone between your ear and shoulder for an extended time can also create tension in your spine.

The design of a workspace can also contribute to poor posture or strained movements. If an employee must twist or reach frequently, they are likely to develop back pain. A cramped workspace can also cause tension if employees cannot move freely. Office chairs that do not offer proper lumbar support and other ergonomic features may encourage poor posture that leads to back pain.

Tips To Prevent Lower Back Pain From Developing

While no one plans on injuring their back when they wake up in the morning, there are lifestyle factors that help prevent a lower back injury from happening. Keep these practical tips in mind to protect your back:

• Be aware of your posture when standing or sitting.

• Maintain a strong core with low-impact exercises, such as swimming, biking, and walking.

• Avoid lifting beyond your capacity.

• Use the correct technique if you are required to lift or carry a heavy object. Make sure to squat and use your legs.

• Watch your weight by eating a balanced diet, drinking enough water, and limiting your sugar consumption.

• Manage your stress level with self-care or therapy.

If you do experience the occasional flare-up from a previous back injury, don’t panic. Take over-the-counter pain medication, such as ibuprofen, along with ice and/or heat therapy to help reduce the inflammation and pain.

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Ways To Manage Chronic Pain

Exercise and continuing to work if you can are key to managing persistent pain, also known as chronic pain, to help lead a fuller life.

Lying in bed for long periods can make back pain last longer. Lack of activity can make:

You may also find it becomes harder to get going again.

A better approach to reducing pain is a combination of:

Choose an exercise that wonât put too much strain on yourself.

Good options include:

• dancing, yoga or pilates

Activity and stretching needs to become part of your lifestyle so you routinely do exercise a little and often.

Try to be active every day instead of only on the good days when youâre not in so much pain. This may reduce the number of bad days you have and help you feel more in control.

But try to avoid overdoing it on good days and paying for this by having more bad days.

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Team Approach To Pain Management

For some, an integrated team of specialists may be best suited to manage the chronic lower back pain from degenerative disc disease. A team will usually comprise some combination of the following health professionals:

• A pain management specialist, such as a physical medicine and rehabilitation physician or anesthesiologist focused on pain management
• A physical therapist or physiatrist focused on rehabilitation
• A psychologist and/or psychiatrist for co-existing mental health issues, such as depression and/or difficulty sleeping
• An occupational therapist to assist with functional rehabilitation

In addition, a specialized nurse case manager or another health professional may work with the team to coordinate the care needed to treat depression, disability, and chronic pain.

Sometimes the combination of treatments is more effective than individual treatments. For example, the use of cognitive behavioral therapy has been shown to improve the benefits of physical therapy3 and reduce sleep problems.

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Prevention Of Lower Back Pain

Looking after your back can help to reduce your risk of getting back pain. It can help to do the following.

• Get plenty of exercise. Keeping active with regular exercise can help to prevent back pain coming back, or reduce your risk of getting it in the first place.
• Take care with lifting and carrying heavy items. Dont lift or carry more than you can manage, and make sure youre using the right technique. This means slightly bending your back, knees and hips when lifting, rather than stooping from your back.
• Keep a good posture. If you work at a desk, make sure your chair, desk and computer screen are set up correctly. Your employer should be able to assess your workstation.
• Move regularly dont sit in the same position for long periods of time.

Ways To Relieve Back Pain Naturally

There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

Take a look at these natural pain-relieving strategies and find out what works best for you:

Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

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New Understanding Of Chronic Pain

Patients who report continuing pain in the absence of a definitive pathology are sometimes dismissed by health professionals. Even in the absence of such an identifiable cause, however, chronic pain can lead to neurological feedback processes that only serve to worsen the pain and make it more difficult to treat.

Pain is inherently subjective, and a greater awareness of the need for taking pain seriously is growing among the health community as well as the public at large. This is particularly true for chronic back pain sufferers.

While a great majority of back pain cases are self-limiting and resolve on their own, the risk of recurrence and development of chronic disease is significant.

failed back surgeryneuropathic pain

The above considerations have led to a proliferation of services available to patients seeking both medical and alternative treatment for back pain.

Sleeping With Sciatica: Sleeping Positions And Tips

Your sciatic nerve is the largest nerve in your body. It starts on your spinal cord, runs through your hips and buttocks, and continues down the back of each of your legs.

Sciatica is an impact on your sciatic nerve. It is most commonly caused by a herniated disc in the lower back. The characteristic symptom of sciatica is sharp pain along the nerve. The pain can vary from mild to unbearable and typically affects one side.

With sciatica, it can be difficult to sleep well. Lying in certain positions can put pressure on your irritated nerve and cause symptoms to flare up. However, some positions cause less pain.

Learn the best ways to sleep with sciatica.

Sciatica and other causes of lower back pain can have a devastating effect on the quality of your sleep. Studies have shown that up to 55 percent of people with chronic back pain struggle with insomnia.

Finding the best position for sciatica relief can be a matter of trial and error. But as a general rule, its a good idea to stick to positions that maintain the natural alignment of your spine.

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