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How To Prevent Lower Back Pain

How To Sleep Better With Lower Back Pain

How To Prevent Lower Back Pain

Getting quality sleep is an important part of recovering from lower back pain, but sleeping well may seem like a tall task when your back hurts. While theres no guaranteed way to get better sleep, certain practical tips can help:

  • Find a supportive sleeping position. Ideally, you can sleep on your side, but regardless of the position, make sure your spine is well-aligned. If needed, use extra pillows for body support.
  • Be careful with alcohol and caffeine. Though alcohol may help you doze off, it can throw off the quality of your sleep. As a stimulant, caffeine can make it harder to fall asleep and stay asleep.
  • Try relaxation methods. Finding techniques to wind down can put you in the right state of mind for sleep with less focus on pain.
  • Reduce potential sleep disruptions. If you inadvertently wake up at night, pain may make it harder to get back to sleep. For that reason, try to eliminate excess noise and light from your bedroom or block them out with a sleep mask or earplugs. Set your bedroom to a temperature that will be comfortable throughout the night.

Focusing on sleep hygiene can improve your sleep habits so that you can sleep better both during and after episodes of lower back pain.

Lower Back Pain Left Side

Lower back pain in the left side is particularly joint common causes are Arthritis of the spine, Back injuries and Herniated Discs. Although it can be felt anywhere along the spine, There are following tips that may help reduce lower back pain in the left side area. Try exercises and stretches for lower back pain including walking, swimming and yoga.This pain usually gets better and heal on its own within a few weeks or a month. If it gets severe, you need to see and contact the nearest pain doctor or healthcare professional.

Stop Listening To Back Pain Horror Stories

Stop listening to other peoples horror stories. You know the scenario: You are bent over in obvious pain, waiting to see the healthcare provider, and the person next to you tells you a 10-minute tale of how their Uncle Gordon had low back pain that required injections and surgery. But the pain still didnt go away.

Stop listening to these terrible stories. Most low back pain is short-lived and can be managed quite effectively with exercise and postural correction. Of course, some low back conditions are serious and require surgery, but that is a conversation you should have with your healthcare provider, not the guy in the waiting room.

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Avoid Rushing Into The 2 Most Common Mistakes For Treatment

MISTAKE #1. Do not to rush into basic strengthening exercises such as sit-ups, crunches or lower back extensions. This may help for some, but in most cases, these areas are already tight, short and strong. Tightness and overly strong muscle conditioning is usually the case with the lower back and hamstrings.

MISTAKE #2. Simply resting and returning to your daily whatever. Werent you doing this JUST BEFORE it happened? No, my friend. There needs to be a plan and you are here for actual solutions right?

Observe the degree of your pelvic tilt. The three common positions are neutral, anterior and posterior. An excessive angle can trigger another spasm.

Exercises such as sit-ups and crunches can help but should not be done first as they are considered as isolation type exercises. They do not condition the core muscle groups to protect you. If you are in need of some specific exercises, begin with these 10 exercises.

Hot Or Cold Therapy For Low Back Pain

Prevent back pain Infographic

Hot or cold packs may help ease pain and reduce symptoms. The soothing relief from heat, or the dulling relief from a cold pack, is only temporary and will not treat more serious causes of back pain. However, they may provide greater mobility for people with acute, subacute, or chronic pain, allowing them to get up and get moving.

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Fight Lower Back Pain

At some point in our lives, whether we like it or not, were going to experience lower back pain especially as we age. However, you dont have to face that pain alone. If you live in New Jersey, or anywhere near NJ, there is a pain management specialist who can help you manage your lower back pain. Dr. Ronak Patel is an expert when it comes to pain management.

To schedule an appointment, you can call him at 269-4451 or .

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What Are Some Less Invasive Or Noninvasive Back Pain Treatments

Your doctor has a wide range of treatments that may help your lower back pain. In general, expect your doctor to take a stepped care approach. That means starting with simple, low-cost treatments and moving to more aggressive approaches later. Keep in mind that many treatments take time to reach their full effect.

Medications. When over-the-counter pills and topicals dont do enough to relieve back pain, your doctor may recommend a prescription drug. Examples include:

  • Antiseizure medication, such gabapentin or pregabalin, for nerve-related pain
  • Muscle relaxants, such as baclofen or carisoprodol
  • Prescription NSAIDs, such as celecoxib, diclofenac, or fenoprofen
  • Opioids, such as oxycodone or hydrocodone, on a short-term basis.

Physical therapy . PT for lower back pain involves passive and active therapies to help the patient build core muscle strength, improve spinal flexibility and range of motion, correct posture and more. Your physical therapy sessions may include:

Injections. An epidural steroid injection or a selective nerve block may provide short-term pain relief when lower back pain causes sciatica symptoms, such as leg pain.

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Invest In An Ergonomic Office Chair

Slouching forward while working at a desk places excessive pressure on the discs in your lower back and can cause problems, such as disc degeneration to occur or further deteriorate. Support the natural curve in your lower spine by:

  • Using an ergonomic chair that helps you align and support your back and thighs correctly
  • Placing a small rolled-up towel in the small of your back for additional support
  • Using a standup desk, if possible for at least part of the day

It is helpful to set a timer for every 50 minutes to an hour on your phone to remind yourself to check your posture, walk for a few minutes, and stretch your lower back and leg muscles.

Complementary And Alternative Techniques Include:

How to Prevent Back Pain
  • Acupuncture is moderately effective for chronic low back pain. It involves inserting thin needles into precise points throughout the body and stimulating them , which may cause the body to release naturally occurring painkilling chemicals such as endorphins, serotonin, and acetylcholine.
  • Behavioral approaches include:
  • Biofeedback involves attaching electrodes to the skin and using an electromyography machine that allows people to become aware of and control their breathing, muscle tension, heart rate, and skin temperature people regulate their response to pain by using relaxation techniques
  • Cognitive therapy involves using relaxation and coping techniques to ease back pain
  • Transcutaneous electrical nerve stimulation involves wearing a battery-powered device which places electrodes on the skin over the painful area that generate electrical impulses designed to block or modify the perception of pain
  • Physical therapy programs to strengthen core muscle groups that support the low back, improve mobility and flexibility, and promote proper positioning and posture are often used in combination with other interventions
  • Spinal injections include:Trigger point injections can relax knotted muscles that may contribute to back pain. An injection or series of injections of a local anesthetic and often a corticosteroid drug into the trigger point can lessen or relieve pain.

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    Severe Lower Back Pain

    Severe lower back pain is a deep ache at the part of the lower spine. This pain often begins in a sudden. There are several possible causes including muscle discomfort, ligaments, Joint capsules and cartilageThese muscle tissue may be pulled, strained or stretched.

    This severe pain may take a week to get better, and for all cases of pain lasting longer than five weeks, medical evaluation advised.

    How To Treat Lower Back Pain From Deadlifting

    There are actually quite a few easy steps you can take when treating a sore back from deadlifts. Heres what you need to do for deadlift back pain recovery.

    Step #1: Stay Active

    The absolute worst thing you can do after hurting your back is doing nothing. Often, when we break our back, our first inclination is to stay home and rest it. DONT!!!

    Staying at home and sitting down is only going to exacerbate the problem. As you sit there, the inflammation is going to grow and further stiffen the muscle. All this is going to cause more pain.

    Second, youre not doing anything to help expedite the muscle restrengthening needed to get back to full capacity.

    For example, multiple studies have shown that merely walking can effectively treat low back pain as a complete exercise regime with resistance training. The range of improvements was found in overall pain reduction, quality of life, and confidence to return to normal activities.

    Walking could be the best first exercise choice after an injury as its low impact and doesnt require bending or mobility. Further, you can combine walking with other protocols to troubleshoot the issue from multiple angles.

    A range of times have been found to be effective but generally falls somewhere between 30 to 60 minutes. This walking should be done at a moderate intensity or brisk walk.

    Step #2: Follow a Mobility And Strengthening Routine

    1. The McGill Curl Up

    2. Bird Dogs

    3. Side Plank

    Step #3: Perform Posterior Chain Movements

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    What Exercises Can I Do To Strengthen My Back

    Always stretch your back and body before you exercise. For a gentle stretch, lay on your back with your knees bent. Slowly raise your left knee to your chest and press your lower back into the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg.

    In addition to back exercises, its important to stay active in general. Swimming and walking are good exercises to improve your overall fitness.

    When Should I See My Doctor

    Tips To prevent Back Pain

    If you have back pain and have lost feeling or movement in your limbs or are having problems controlling your bowels or bladder, call triple 000 immediately and ask for an ambulance.

    You should see your doctor or other health care professional for further advice if:

    You should see your doctor as soon as possible, if you have a history of cancer, are prone to infection, or use intravenous drugs.

    For most people, back pain will resolve in a few weeks with appropriate self-care. After 2 months, 9 out of 10 people will recover from back pain.

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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.

    Is It Muscle Strain Or Sciatica

    Back pain that occurs after excessive exercise or heavy lifting is frequently a strain injury. However, occasionally these activities cause disc injury and rupture or herniation. When a herniated disc irritates the sciatic nerve, it can cause back pain and, in some people, leg pain.

    What is Sciatica?

    Sciatica is a form of nerve pain caused by pressure on the sciatic nerve. The sciatic nerve is a large nerve that runs down through the buttocks and extends down the back of the leg. Pressing on or pinching of the sciatic nerve causes shock-like or burning low back pain. Sometimes people feel as if the pain radiates down through the buttocks and down one leg, sometimes even reaching the foot.

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    What Are The Most Common Lower Back Surgery Procedures

    Spine surgery is not necessary for most people who have lower back pain. If you do need it, your doctor will recommend an appropriate procedure to address your specific symptoms and medical situation. Common spine surgeries include:

    Spinal Fusion. Two or more vertebrae are permanently fused together to limit excess spinal motion. Your surgeon will use a combination of bone, bonelike material, screws, plates and rods to hold the vertebrae together so they can heal into a single unit. Spinal fusion may be done to correct spinal deformities or to increase the spines stability in severe cases of spinal osteoarthritis or herniated discs.

    Laminectomy and laminotomy. Laminectomy is a surgery in which your surgeon removes the back portion of one or more vertebrae to create more space for the spinal cord or other nerves. In people with severe arthritis, bone spurs within the spinal canal can grow large enough to press on the spinal cord, causing pain and limiting mobility. In a similar surgery known as laminotomy, your surgeon will remove a small piece of bone called the lamina from the back of the vertebra.

    Daily Habits To Stop Back Pain

    Best Exercise to Prevent Lower 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.

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    How Do I Prevent Lower Back Pain

    Prevention is better than cure. Im sure everyone has heard about that, right? So before we pe into treating LBP, here are some ways you can prevent LBP.

  • Refrain from sitting down for long hours.
  • Eat healthy meals so you can maintain your body weight within a healthy range.
  • Quit smoking / Dont smoke.
  • Exercise regularly to help keep your back muscles fit and flexible.
  • Always maintain proper posture especially when sitting down.
  • Avoid from bending and twisting as much as possible and most especially dont do it altogether.
  • Get enough sleep every day.
  • If youre diagnosed with depression or anxiety, seek professional help so that they can help you manage it.
  • Can I Prevent Lower Back Pain

    You cant prevent lower back pain that results from disease or structural problems in the spine. But you can avoid injuries that cause back pain.

    To reduce your risk of a back injury, you should:

    • Maintain a healthy weight: Excess weight puts pressure on vertebrae and disks.
    • Strengthen your abdominal muscles: Pilates and other exercise programs strengthen core muscles that support the spine.
    • Lift the right way: To avoid injuries, lift with your legs . Hold heavy items close to your body. Try not to twist your torso while youre lifting.

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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.

    Add A Few Pillows For An Easy Fix

    Ways to Prevent Lower Back Pain or to Recover from it ...

    Another easy and customizable way to improve your sleeping situation is to use pillows for additional support while sleeping.

    For back sleepers, place a pillow under your knees to bring your body back into natural alignment. If you sleep in the fetal position, WikiHow suggests using a pillow in between your knees to relieve lower back pain. Their illustration of this is below. Side sleepers should also make sure to alternate sides during the night.

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    Ask For Recommendations To Find The Best Mattress

    If youre wondering how to get rid of lower back pain while sleeping, and youve decided to spring for a mattress, you can also rely on reviews to help.

    Ask the salesperson which ones he or she would suggest for back pain. Also look towards the internet for online reviews and testimonials. We suggest checking out these mattresses that were created specifically for people with back pain.

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