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How To Reduce Back Pain

Fall Asleep Faster And Sleep Longer

Quick Lower Back Pain Relief With 3 Easy Steps

When you have a restful nights sleep, your back will feel less sore during the day.7 A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.

Watch Video: 11 Unconventional Sleep Tips: How to Get to Sleep and Stay Asleep

Try these natural sleep aids, one at a time, to see which one works best for you:

  • Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep.8,9 Supplements of vitamins C10 and B611 are known to help the body produce and regulate natural steroid hormones.
  • Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
  • L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
  • Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.

Another option is cherry juice or cherry extractscherries contain certain enzymes that help promote better sleep.4

See Natural Remedies and Herbal Supplements as Sleep Aids

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.

Gently Stretch Your Joints And Soft Tissues Through Yoga

Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.12

See Healing Benefits of Yoga

When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morningto help loosen your spine and also reduce stiffness and aches in your back.

See 3 Beginner Yoga Poses for Lower Back Pain Relief

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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.

Try To Boost Your Mood

6 Tips To Help Reduce Lower Back Pain

No, the lower back pain isnt in your head, but obsessing over it could be making it worse. Fear, anxiety, and catastrophizing can amplify pain, says Dr. Mackey. Because brain circuits that process pain overlap dramatically with circuits involved with emotions, panic can translate into actual pain. Start by accepting that you have pain, Dr. Mackey says. Then say to yourself, it will get better. If you struggle with overall mental wellbeingsay, you have anxiety or depressionin addition to your physical aches, it could be worth seeing a therapist to manage negative thought processes while exploring other lower back pain treatments.

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Back Pain And Pregnancy

Back pain during each trimester of your pregnancy isnt uncommon several causes can be to blame. However, you should be sure to talk to your doctor about what youre experiencing, in the event the pain may be part of a bigger problem.

Here are a few reasons why you may be experiencing back pain during pregnancy:

Shifting center of gravity

As your baby grows, the center of your bodys gravity moves outward. Your spine and back arch to make up for the change in balance. This put extra stress on the lower lumbar spine.

Weight gain

Weight gain can be a healthy part of pregnancy, but even the little bit youre likely to gain during those 9 months can put more stress on your back and core muscles.

Hormones

As your body prepares to deliver the baby, it releases hormones that loosen the ligaments that stabilize your pelvis and lumbar spine. These same hormones can cause the bones in your spine to shift, too, which may lead to discomfort and pain.

How Your Back Works

The spine, which is also called the backbone or spinal column, is one of the strongest parts of the body and gives us a great deal of flexibility and strength.

Its made up of 24 bones, known as vertebrae, one sitting on top of the other. These bones have discs in between and lots of strong ligaments and muscles around them for support. There are also the bones in the tailbone at the bottom of the back, which are fused together and have no discs in between.

On either side of the spine, running from top to bottom, are many small joints called the facet joints.

The spinal cord passes inside the vertebrae, which protect it.

The spinal cord connects to the brain through the base of the skull and to the rest of the body by nerves that pass through spaces between the bones of the spine. These nerves are also known as nerve roots.

As you grow older, the structures of your spine, such as the joints, discs and ligaments, age as well. The structures remain strong but its usual for your back to get stiffer as you get older.

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Lying On Your Side While Crossing Your Arms As You Hunch Forward Can Help

Gradually increase the extension slight fractions of an inch and hold.

Extending take several minutes to accomplish. If possible, have someone assist you in with the extension. Maintain very slow, controlled inward and outward breaths to become calm and to relax, even though you are uncomfortable.

Note: You are only trying to lengthen the muscle. Dont overstretch.

Only allow very slight increments. By increasing the length of the muscle, you will relieve that muscle. Youll also reduce the injury to the area that the muscle is trying to protect.

Alternate periods of stretching with resting pauses. Dont allow the muscle to contract during your rest phase as it may start again.

Reducing the intensity of the contraction can take anywhere from several minutes to hours if necessary. The degree of injury is a major factor. Each time that you attempt to relax and lengthen the muscle, it will try to respond by tightening up. Holding your position will help you avoid this.

If you have taken a very long time to use this tip for your pain, then please consider medical help initially. My site is loaded with lots of help for you also but you should also get your doctors support.

Supplements And Herbal Therapies

How To Fix Chronic Low Back Pain || Simple Lower Back Stretches

Looking for a natural way to manage your back pain? You might consider supplements or herbal therapies. Here’s what Grossman advices for her patients:

When considering supplements and herbal therapies, always talk to your doctor first about potential risks and side effects, interactions with other medications, and which therapies may benefit you.

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Relax And Stay Positive

Trying to relax is a crucial part of easing the pain as muscle tension caused by worrying about your condition may make things worse.

Read more about:

Although it can be difficult, it helps to stay positive and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.

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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Can Back Pain Be Prevented

Recurring back pain resulting from improper body mechanics may be prevented by avoiding movements that jolt or strain the back, maintaining correct posture, and lifting objects properly. Many work-related injuries are caused or aggravated by stressors such as heavy lifting, contact stress , vibration, repetitive motion, and awkward posture.Recommendations for keeping ones back healthy

Get Enough Restorative Sleep

Can Mattress Toppers Cause Lower Back Pain?

Pain is a leading cause of insomniadifficulty with falling asleep and/or staying asleep. Inadequate sleep can also make your back pain worse. This vicious cycle makes it more difficult for you to get restorative sleep.

See Restorative Sleep Brings Back Pain Relief

Getting enough restorative sleep is needed for the bodys tissues to heal and recharge energy levels. If you have trouble sleeping, it is important to address pain or other factors that are causing it. Your doctor might recommend lifestyle changes, medications, or other treatments depending on what is disrupting your sleep.

Read Also: How To Get Rid Of Back Strain Pain

How Can You Prevent Lower Back Pain

While you cant stop aging or change your genetic makeup, lifestyle changes can help manage and prevent lower back pain. Having a healthy lifestyle may make you less likely to suffer an accidental injury, too.

Improve your physical fitness. People who are not physically fit are more likely to develop lower back pain because strong core muscles help support the lower back.

Stay active. People who lead sedentary lives may be more likely to injure themselves when they do exert themselves. As far as back health is concerned, its better to do a smaller amount of physical activity most days of the week than to sit all week and over-exert yourself on the weekends.

Lose weight if necessary. The more you weigh, the more pressure you have on your lumbar vertebrae. Being overweight or obese can put stress on the back and lead to lower back pain.

Lift heavy objects the right way. Be sure to squat while lifting so that your hips and knees do much of the work. Keep the load close to your chest while you lift.

Your legs, not your lower back, should be the main driver when you’re lifting something heavy.Make your workspace as ergonomic as possible. If you sit at a desk, make sure your chair has plenty of low-back support and your hips are at a right angle to the floor.

Dont use tobacco products. In addition to all the other health problems tobacco use causes, it can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

Can Your Mattress Cause Lower Back Pain

Because it is a principal means of supporting the body during sleep, a mattress can play an important role in preventing or reducing lower back pain.

Proper spinal alignment demands a mattress that is in good condition and doesnt sag excessively. Research supports using a medium-firm mattress to combat lower back pain, although the most appropriate firmness can vary based on a persons weight, body shape, sleeping position, and individual comfort preferences.

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Consciously Try To Relax Your Muscles With Slow Deep Breaths

Seriously, I know this much easier said than done, but you NEED to do it.

If you learn to breathe the right way, it wont hurt so easily. Breathing poorly will move your rib cage too erratically and might trigger your back muscles again.

Try to relax your muscles when they are in spasm with slow, deep and controlled breaths. Its pretty painful to breathe deeply when you have a full attack, but it will get you to focus more.

We tend to breathe very quickly and shallow when we are in pain. Shallow breaths or even holding your breath is a natural reaction, but will only add to the discomfort.

More Advanced Care Options

Back Pain Relief Exercises & Stretches – Ask Doctor Jo

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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Stay Active To Reduce Back Pain In The Office

No matter how comfortable one is in an office chair, prolonged static posture is not good for the back and is a common contributor to back problems and muscle strain.

To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement such as walking to the water cooler or bathroom – will help.

A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures.

In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles, and tendons loose, which in turn promotes an overall feeling of comfort, relaxation, and ability to focus productively.

Other Causes Of Back Pain

There are many other potential causes of back pain, but most of these are rare. Be sure to see your doctor if you experience regular back pain that does not go away.

After ruling out the more common causes of back pain, your doctor will perform tests to determine if you have a rarer cause. These can include:

  • displacement of one vertebral body onto another, called degenerative spondylolisthesis
  • loss of nerve function at the lower spinal cord, called cauda equina syndrome
  • fungal or bacterial infection of the spine, such as Staphylococcus, E. coli, or tuberculosis
  • cancer or nonmalignant tumor in the spine
  • kidney infection or kidney stones

Back pain can have many symptoms, including:

  • a dull aching sensation in the lower back
  • a stabbing or shooting pain that can radiate down the leg to the foot
  • an inability to stand up straight without pain
  • a decreased range of motion and diminished ability to flex the back

The symptoms of back pain, if due to strain or misuse, are usually short-lived but can last for days or weeks.

Back pain is chronic when symptoms have been present for longer than three months.

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When Should You See A Doctor About Lower Back Pain

Back pain is common and often recedes quickly, but its important to talk with a doctor if:

  • The pain began with a specific injury
  • Pain continues or worsens for more than a few days
  • Pain is debilitating
  • Pain radiates to the legs or other parts of the body
  • You experience weakness or numbness in your lower body
  • There are signs of infection like redness, warmth, swelling, or fever
  • You have a personal history of cancer
  • You have other unexplained health changes like weight loss or urinary problems

A doctor can review your symptoms and determine the appropriate next steps for testing, diagnosis, and treatment.

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Rub On Medicated Creams

Tips To Prevent Chronic Back Pain

Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.

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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.

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