Urgent Advice: Ask For An Urgent Gp Appointment Or Get Help From 111 If:
You have back pain and:
- a high temperature
- you’ve lost weight without trying to
- there’s a lump or swelling in your back or your back has changed shape
- the pain does not improve after resting or is worse at night
- the pain is made worse when sneezing, coughing or pooing
- the pain is coming from the top of your back , rather than your lower back
How To Improve Flexibility And Strength
There are lots of simple stretches and exercises you can do to improve flexibility and strength in your lower back.
Focus on lengthening and extending the spine. This helps to relieve compression in the lower back. Stretching the hamstrings is also beneficial.
In addition, you should choose exercises that focus on working the hips, core, and gluteal muscles.
Doing daily activities such as walking, swimming, or yoga is recommended. Put forth dedicated effort into being active as often as possible. Consistently doing exercises and activities to loosen up your lower back will usually yield positive results within a few weeks.
Here are nine exercises you can add to your daily routine to help strengthen your lower back and improve flexibility.
This exercise increases flexibility, relieves tension, and helps to loosen the lower back and hip muscles. You can also engage your core muscles if comfortable.
- erector spinae
- pelvic muscles
Practice Progressive Muscle Relaxation
Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.
Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.
With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.
Remedies To Relieve Lower Back Pain Fast
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.
Arthritis Of The Spine
Arthritis of the spine the slow degeneration of the spinal joints is the most frequent cause of lower back pain. All of us experience wear and tear as we age, and it is normal for your lower back to start acting up as you get older. As the cartilage breaks down between the spinal joints, surrounding tissues may become inflamed. The inflammation and the thinning of cartilage increase friction in the joints, which may cause pain in the lower back.
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When Should I See A Doctor If I Have Lower Back Pain
In many cases lower back pain stops on its own. But if it doesnt, here are some guidelines on when you may want to start seeking professional help:
- If the pain lasts four weeks or longer
- If the pain keeps getting worse as time goes by
- If you are experiencing other symptoms, such as fever, major weight loss or weight gain, loss of function or weakness in extremities, bladder problems, etc.
Dr Sarnos Approach To Treatment Of Chronic Pain
Dr. Sarnos approach to patients with stress related back pain or TMS, is one of emphasizing the psychological and emotional factors as causative and reassuring the patient as to the importance of a return to full physical functioning.
Dr. Sarnos approach focuses almost entirely on the repressed emotions of anger or rage as the causative factors for the back pain. Once the diagnosis of TMS is made it is strongly recommended to the patient to “think psychological, not physical” when the pain occurs. In addition, this treatment approach is generally limited to accepting the stress related back pain for what it is and/or getting psychotherapy to address the unconscious issues.
This theory and approach is very different than the way most physicians manage patients with these back symptoms.
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Sleep On A Quality Mattress
Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection. To maintain good posture, side sleepers should select a softer mattress. Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, its a good idea to avoid sleeping on your stomach altogether.
If your lower back pain doesnt improve after 4 to 6 weeks of home care using these suggestions, you should see your doctor. You also should contact your doctor right away if you have any red flags, including:
- A history of cancer or a recent infection
- A recent fall or other accident
- Extreme fatigue
- Signs of infection, such as fever, chills, sweats
- Nerve problems, such as shooting pain, numbness or tingling
- Changes in bowel or bladder function
Other options for treating lower back pain may include physical therapy, pain management with cortisone injections or, in certain cases, surgery. Although lower back surgery can be beneficial for patients who are experiencing nerve problems and injured discs, its not typically recommended for patients with other types of lower back pain.
Download the Virtua Health Guide to Back Pain, or call to request a consultation with a Virtua back pain specialist.
Six Stretches To Help Alleviate Low Back Pain And Tightness
Letâs admit it, having low back pain is no fun, especially when you wake up in the morning with it knowing that you have a full day at work ahead of you. That is why we believe that every morning you should spend a few minutes stretching out the most important and most engaged muscles in the low back.
Sitting at your desk all day can lead to lower back pain, neck pain, shoulder tightness, and other ergonomic issues. Performing daily stretches can help you loosen your muscles and improve your flexibility, making your body more resilient and better able to handle a full day at your desk.
- Knee to Chest
Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg.
- Lying Knee Twist
- Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Repeat three times on each side.
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Point B54 Of Acupressure
Bladder 54, commonly known as B54, is an acupressure point that is also labeled B40 on some meridian charts. Stimulating these pressure points on both legs aids in the relief of stiffness and lower back pain caused by diseases such as herniated discs and sciatica, as well as the control of muscle spasms and leg pain.
The Points Location
The Center Crook is located near the back of the knee, in the middle of the crease.
What You Must Do
- Apply steady pressure to the pressure point with your thumb for around 30 seconds.
- Repeat the exercise for a total of 10 to 15 minutes.
What Are The Symptoms
Symptoms usually occur gradually, manifesting as dull lower back pain and may have some pain radiating to the buttock region. Spinal movements including leaning backwards and rotation of the spine usually increase pain which are movements common to many sports such as cricket, gymnastics, football and tennis. Pain can intensify during activity often becoming sharp then easing with rest.
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Tips For Dealing With Lower Back Pain
By Robert Greenleaf, MD, Spine Surgeon
Lower back pain is extremely common and one of the top reasons for missed workdays. Thats because the lower back supports the weight of the upper body and is subject to a lot of stress and strainespecially during everyday movements like lifting and twisting.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.
What Is Lumbar Stress Reaction/stress Fracture
Lumbar stress reaction or stress fracture is a condition we see regularly at Newcastle Physiotherapy. It occurs most commonly in adolescent athletes 12-19 year olds when starting a new sport, changing surface or when increasing frequency, intensity or duration of sporting activity. It often corresponds with a growth spurt. Medically it is known as spondylolysis affecting the pars interarticularis of the spine and most commonly occurs at L4 and L5 levels.
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How Anxiety Causes Back Pain: And How To Stop It
- Anxiety, especially chronic anxiety, commonly leads to back pain
- Muscle tension may be the primary cause, but there are other supplementary anxiety symptoms that could also cause back pain
- Simple lifestyle changes can reduce some of the back pain
- One simple change: posture, which can be affected by anxiety in several ways
- Eliminating back pain from anxiety, specifically, traditionally requires anxiety treatments
Can Lower Back Pain Be A Sign Of Something Serious Like Cancer
Lower back pain can be related to cancer. In fact, it is one of the first symptoms of prostate cancer when it metastasizes and creates lesions. Almost any cancer can spread to the back and some, like sarcoma, can originate in the back. Be cautious, especially if you are experiencing other symptoms besides lower back pain. Talk to your doctor if you have additional symptoms or concerns.
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How Do We Treat Reaction/stress Fracture
Physiotherapy has been highlighted to be an effective treatment for lower back stress reaction / fracture. Treatment aims to reduce pain, restore range of movement, develop core stability and functional strength.
Therefore, we utilise a combination of the following treatment methods:
- Initial period of rest to offload structures which varies for severity and sporting type.
- Bracing / Taping to limit lower back extension and offload the painful structures.
- Manual therapy to improve soft tissue flexibility for example hip flexors/hamstrings and spinal mobility of the mid back aiming to reduce stiffness.
- Exercise rehabilitation including range of motion, flexibility, core stability, strength and kinetic chain control training.
- Cardiovascular exercise using an individualised gradual progressive return to play programme including aerobic conditioning and functional sports specific rehabilitation.
- Advice on pain management, sporting technique, and posture.
It must be noted that treatment duration will vary for different sports and severity of injury to prevent overload. Usually athletes will return to sport between 4-6 months but may be longer in more severe cases.
If you feel your child may have lumbar stress reaction / fracture and would like one of our Chartered Physiotherapists to help you please call us or use the button below.
Lower Back Stretches To Reduce Pain And Build Strength
Lower back pain is a fairly common health concern, as so many things can cause it.
In some cases, it might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, its simply a side effect of a sedentary lifestyle or repetitive motions.
While stretching isnt a remedy for all lower back pain, in many instances, it can provide relief. If youve been living with some mild discomfort or stiffness, these seven stretches may help reduce the pain and strengthen the muscles in your lower back.
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Treatment Options For Stress
The first thing we do with every patient who has back pain is determine its root cause. Its important to understand that no adult can expect to live 100 percent pain-free or stress-free. However, we can discuss ways to minimize discomfort and help patients feel less tense.
An effective way to reduce stress and back pain is to exercise and stretch more.
Physical activity can release endorphins and improve overall health, which can help reduce stress. Make a point to get up during the work day and do a few laps around the office every few hours, or try a standing desk. At home, reserve time to exercise. Physical therapy also can help relieve spine pain and return your neck and back to optimal flexibility. A physical therapist can show you specific stretches to pinpoint trouble areas in your neck and back.
Eating a healthy diet also can help reduce stress.
When you eat well long term, your general health can improve, and you will likely feel more energetic. Healthy eating is key to weight loss and achieving and maintaining a healthy weight offloads pressure from your spine and improves your posture.
Additionally, its important to make time in your schedule to relax.
Many patients with back pain are very busy with work, family, and social commitments. Carve out time to read a good book, spend time with family and friends, or practice mindfulness or meditation.
Complementary And Alternative Techniques Include:
- 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
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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Cut Out Things That Add To Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.
Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
Li 4 Acupressure Point
The LI 4 is an acupressure hand point that can help with upper back pain, neck stiffness, facial strain, headaches, and toothaches. Pressure applied to this spot regularly relieves stiffness and stress generated throughout the day.
The Points Location
The point is located between the thumb web and the index finger. Bring the two fingers together so that the thumb is completely in touch with the index finger. There will be a bulge in the muscle, and the highest point of this bump is where the LI 4 point is.
What You Must Do
- Grip the pressure point with the thumb and index finger of the opposite hand.
- Apply pressure for 5 to 10 seconds and then relax, or massage the area for 4 to 5 seconds.
- To ease stress and pain, repeat 2 or 3 times.
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How To Relieve Lower Back Tightness
This article was co-authored by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists .There are 12 references cited in this article, which can be found at the bottom of the page. This article has been viewed 189,632 times.
Lower back tightness is a common complaint among many people. Improving your overall physical and mental health can help relieve lower back tightness immensely. With the proper care, relief for your tight lower back is within reach.