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How To Relax Back Pain

Remember: Alignment Is Key

Yoga For Back Pain – Relax Your Back & Relieve Back Pain & Tension

No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, and hips.

You may notice gaps between your body and the bed that strain your muscles and spine. You can reduce this stress by using pillows to fill the gaps.

Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.

How To Relieve Lower Back Pain When Standing Up From Sitting Position

Essentially, there are a whole host of techniques that patients can use to alleviate back pain, which we have discussed earlier. These involve doing certain exercises, adopting an ergonomic posture in the workplace while sitting, practicing regular movement during your office session and perhaps using recliners in your office.

Hamstring And Hip Flexor

For immediate back tension relief, you can rely on continuous hamstring and hip flexor stretches.

It not only loosens your stiff lower back but also improves your posture.

As hip flexors are the key muscles in moving your lower body, hip flexor stretch will help prevent tearing of muscles because of being too tight or due to a sudden movement.

Steps to Perform Hamstring Pose:

1: Lie down on your back.

2: Loop a towel or resistance band around your left toe and hold the ends with both hands.

3: Slowly pull the band and lift your leg straight up, keeping your right leg on the floor.

4: Bring your left leg up until you feel a stretch in your back and calf.

5: Hold it for a minimum of 15 seconds then relax.

6: Switch legs and repeat at least 5 times.

NOTE:

Steps to Perform Hip flexor:

1: Kneel on both knees with the bottom on your heels.

2: Press your arms on the mat while leaning forward.

3: Place your hands shoulder-width apart and avoid elbow locking by bending it slightly.

4: Bring your left knee forward between your arms and place the left foot on the ground making a 90-degree angle.

5: Straighten your upper body and use your hands to balance.

6: Stretch your right leg backward and press the right knee into the mat.

7: Rest the top of your right foot on the mat.

8: Slowly try to lean forward a little and maintain it for 20 seconds.

9: Return to the starting position and repeat it with the opposite leg.

NOTE:

Also Check: Can Walking Help Lower Back Pain

Stop Your Activity And Find Immediate Rest

This may already make sense, but many of us prefer to keep moving. Some professionals actually recommend that you stay in motion, but if you are the unfortunate one to have a disc or nerve problem, then that is poor advice. You may end up visiting them for that instead.

Dont try to actively work or move until you know the source of the injury.

A very common reaction is to keep moving but MAY be dangerous. Although this might feel helpful, it is important to determine whether your pain is more than just muscular in nature.

Why you should NOT move:

Moving when you have any of these injuries can cause further injury, intensifying the pain.

If you have a history of ANY of these injuries or suspect that your lifestyle may contribute to it , then rest is a better than simply muscling through it with medication.

Lastly with this first tip, you should know that you should also apply this caution to not just your back but also to your hips, knees and neck.

Forcing yourself to move when these areas are injured can be very risky. Make sure that you arent adding to the pain. The wrong movement can set you behind.

Preventing Pain And Injury

Pin on Psoas Pain

Posture. Using correct posture and keeping your spine in alignment are the most important things you can do for your neck and back . The lower back bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of the spine. If you have back or neck pain, you may need to make adjustments to your daily standing, sitting, and sleeping habits and learn proper ways to lift and bend. Your workspace may need to be rearranged to keep your spine from slouching. Because extra pounds can make back pain worse, you should maintain a weight that is appropriate for your height and body frame.

Exercise. Regular exercise is important to prevent back pain and injury. A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries, than those who are less physically fit .

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When To See A Doctor

People can often treat back pain with home remedies and some patience. However, a person should speak to a doctor about chronic or severe back pain.

A doctor may recommend physical therapy, medication, or other treatments. People who have existing health conditions or who take regular medications should speak to a doctor before trying any herbs or supplements.

The U.S. Food and Drug Administration do not monitor supplements for purity or quality, so it is essential to research reputable companies first.

Medication From The Store

There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.

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How Does Relaxing Help Your Back

Stress is a killer for your back.

Now this idea of relaxing may appear to go against the ‘fight back against back pain’ motto that this site is based upon.

But not every battle is won through brute force.

As sometimes you need to box clever and one way to do this is by learning how to relax.

But how does relaxing help your back when it’s in pain?

To understand this you need to know the damaging effect that stress can have on your body.

Because when you feel stressed out and anxious changes happen within your body that lead to muscle tension and pain.

For example, when your body feels your anxiety it senses that you could be in danger and goes into fight or flight mode.

And as a result your muscles become tense and tight to prepare for this perceived danger.

But holding this extra tension within your body is bad news.

As it can cause you to adopt a hunched posture, which places your lower back under increased pressure and strain.

Also your breathing becomes short and shallow when stressed, which causes tightness in your mid-back and chest areas.

As well as limiting the amount of oxygen in your body.

So your mental and emotional stresses transfer themselves into your muscles and cause you pain.

But the problem with chronic pain is that it can be so all-consuming that it makes it hard to think of anything else.

Which makes it so easy to get stuck in a vicious circle where you constantly worry about the pain you’re feeling but this worrying about it only makes the pain worse!

What Is The Best Sitting Position For Lower Back Pain

Pain Relief: Reduce pain by learning how to relax

Essentially, the key to recovering from, or reducing lower back pain is to maintain the normal spine curve at any given time. Here are 7 efficient sitting positions for relieving your lower back pain.

7 best way to sit with lower back pain:

  • Always keep your knees and hips at a right angle. In this regard, your feet should remain flat on the ground while your legs should not be crossed.
  • If you sit on a chair which rolls and pivots, do not twist your waist while sitting. Instead, if it is time to turn, do so with your whole body.
  • When standing from a sitting position, you should first move the front of the seat. As you stand, straighten your legs and do not bend forward at your waist. Immediately after standing up, perform at least ten backbends to help stretch your back.
  • When sitting at a desk, sit with your shoulders back and shoulders straight.
  • Always rest your forearms on the desk while keeping your shoulders back.
  • The chin of yours should always be parallel to the floor. Your ears should remain aligned with your collar bone.
  • Always a pillow or small towel to help offer to support your spines normal curve. To use a lumbar pillow properly, sit in the chair with your hips pressed through to the back of the chair, then slightly lean forward and put the pillow at your back, at the level of your belt line.

Also Check: How To Sleep When Having Lower Back Pain

What Are The Symptoms Of Low Back Pain

Lower back pain can present itself with diverse symptoms. Pain can be sudden or gradual, get better or worse with time, and respond positively or negatively to movement. The most common symptoms of low back pain are:

  • Dull back pain
  • Stiffness
  • Leg pain, tingling, or numbness

In some cases, the following symptoms in conjunction with low back pain may indicate a more severe condition:

  • Incontinence / loss of bowel control
  • Weakness or numbing in both legs

Lower back pain symptoms vary in location and severity, depending on the cause. In the majority of cases, you can eliminate low back pain symptoms with preventative measures and at-home care.

Lumbar Stretches: Are You Ready To Stretch

Now that you know about these lumbar stretches, its time to test them out. Before you know it, youll be experiencing less pain in your lower back. If you think you may need professional treatment or your lower back pain, make sure to get in touch with us today. Additionally, if youre experiencing neck pain, make sure to check out this guide to discover the causes and treatments of moderate to severe neck pain.

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Taking Hot Baths To Relax Back Tension Soreness And Pain

Dr. Alex Jimenez shares some how-to advice on taking hot baths for back tension and painself-care for back painmedical benefits from taking a hot batharthritis, degenerative disc disease to nerve compression, sciatica, auto accident injuries, sports injuries, etcchiropractic, physical therapy, diet, and exercisehot bath as a muscle-relaxing stimulushelps to heal injury/s, tightness, and soreness lactic acidcause muscle pain, fatigue, and muscle cramps.nerve, disc, vertebral bone, or other tissuemuscles around it contract closely in to prevent more damage. muscle spasmdamaged tissue is less likely to sustain further injury.Here are some tips to help relax the back muscles.

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Our Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

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Possible Side Effects Of Muscle Relaxers

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Muscle relaxers should not be taken for longer than three weeks. Side effects of muscle-relaxing drugs are common and include drowsiness, dizziness, dry mouth, urinary retention , fatigue, weakness and addiction. Some muscle relaxers can also cause acid reflux.

In more extreme cases and when muscle relaxers are abused, they can cause heart failure and paralysis. Due to the side effects associated with muscle relaxers, individuals are advised to not drive or operate machinery after use, and its typically advised to take them before bed.

Those with a history of drug or alcohol addiction should not use muscle relaxers, and muscle relaxers should also never be mixed with alcohol. Carisoprodol should especially be avoided because its associated with a high risk of abuse and addiction potential not seen with other muscle relaxants.

Conventional muscle relaxers should not be taken by older adults, pregnant women, or anyone who suffers from depression or a history of drug/alcohol addiction.

These possible side effects and potential for abuse are why its so much better to take the eight natural muscle relaxers above. Prescription or over-the-counter muscle relaxers have many more harmful side effects, in addition to being highly addictive. Instead, heal your muscles and relieve pain with natural, healthy substances to avoid these pitfalls and relax those muscles!

Also Check: What To Do To Help Lower Back Pain

Perform Stretches Or Yoga Postures

Stretching is easy and accessibleyou can do it anywhere, and you dont need any equipment. Sitting on the floor and reaching for your toes is an excellent stretch to start with, as it engages your legs, back, core and arms.

Yoga is a practice that combines stretching, deep breathing and meditation. Beginner yoga poses dont require formal training, and modified poses are available for people who have physical limitations. Yoga and stretching can improve mobility, flexibility and strength, and these improvements lead to pain reduction.

An easy beginner pose that involves the whole body is the Triangle:

  • Start standing with your feet spread one-leg-length apart.
  • Keep your left toes pointed forward, and turn your right toes out 90 degrees .
  • Spread your arms out wide and bring your right hand down toward your inner right thigh, sliding your hand down your leg towards your ankle . Reach your left hand to the ceiling.
  • Look up towards your left hand, and hold your position for 58 breaths.
  • Repeat on the opposite side.
  • Fall Asleep Faster And Sleep Longer

    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

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    Rub On Medicated Creams

    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.

    An Orthopedic Spine Surgeon Shares Essential How

    LOWER BACK pain relieve – Relax Yoga – with Jantien

    A warm bath can be effective relief for a painful back spasm.

    Donald S. Corenman, MD, DC, helps his patients with spinal ailments ranging from degenerative disc disease to nerve compression and everything in between. In addition to recommending surgery to his patients, he also sees the power in at-home remedies, which includes hot baths. Scientific studies suggest hydrotherapy can relieve back pain.

    Dr. Corenman says, Hot baths are muscle-relaxing. They open up the muscles. They allow more blood flow. They clean out lactic acid. They make a muscle thats really tight and protective relax.

    Heres what often happens to your back to cause pain. A structurea nerve, a disc, a vertebral bone or any other piece of tissuebecomes injured, and the muscles around it contract and close in to prevent any more damage. Thats called a muscle spasm. Its a good thing it means the damaged tissue is less likely to be injured further.

    Problem is, though, muscle spasms can hurt. The longer someone stands or works, the more the muscle goes under tension and the more they develop those painful symptoms, explains Dr. Corenman A hot bath will relax the muscle and take that ache away.

    Want to enhance the benefits of hot baths for back pain even more? Check out these five tips to help relax your back muscles.

    Also Check: How To Ease Lower Back Pain

    Relax The Back Products For Lower Back Pain

    Relax The Back are experts in treating and preventing low back pain and ergonomic issues. We have several products that can help prevent and remedy low back pain through proper support and alignment. Here are some of the solutions that can help address spinal-health:

    Ergonomic Furniture : If your low back pain is caused or made worse by sedentary work, then ergonomic office equipment can help. Chairs, desks, footstools, and accessories such as keyboards and mice, all come in ergonomic forms that correct alignment and alleviate spinal and joint pressure.

    How To Loosen Tight Lower Back Muscles: Top 10 Stretches

    In case youre wondering how regular stretching is helpful to loosen chronic tight back muscles, then the answer is quite simple.

    Stretching allows vigorous circulation and transportation of nutrients and oxygen via your blood throughout your body.

    So, now if youve got a feeling of very tight lower back muscles, hop on the mat and perform these 10 stretches right away.

    Disclaimer: This article is for general informational purposes and doesnt substitute any professional or medical advice.

    Pigeon pose is one excellent stretching move to loosen up the glutes and hips.

    This pose stretches the deep hip rotator muscles that control hip stability.

    Steps to Perform Pigeon Pose:

    1: To begin with, start in a tabletop position with your knees directly below your hips and your hands a little over your shoulders.

    2: Carefully slide your right knee forward and outside to your right wrist.

    3: Place your right foot in front of your left knee while resting the outside of your right knee on the floor.

    4: Slowly and carefully slide your left leg backward and straighten the knee. Meanwhile, lower the front of your left thigh and try to keep it as close as possible to the floor.

    5: Lower the outside of your right buttock on the floor.

    6: Place your right foot in front of your left hip and push with your fingertips on the floor.

    7: Squaring your pelvis, try to roll your left hip joint in front of your right hell.

    NOTE:

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