Don’t Rest An Achy Back
Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
Sideline Thoracic Rotational Stretch
With this stretch, you should:
Lay on the back on the floor.
Bring the knees into the body and slowly lower them to the right side, bending the knees to a 45-degree angle. The right arm should be under the left arm.
Push the right arm upward, lifting straight up and rotating it to the right side. Don’t move the hips, and don’t get discouraged if the arm doesn’t go that far. Turn the head to the right, as well.
Hold it for up to 30 seconds.
Go back to the original position and repeat on the left side to relieve pain and help with posture.
What Are Muscle Knots That Crunch With Massage
According to a massage therapist I spoke to, a muscle knot that feels like it crunches when you massage it is the muscle fascia slipping past the skin with enough friction to catch and release repeatedly.
How about you? whats the most effective muscle knots reliever you ever tried?
To your health and happiness,
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Middle Back Pain Treatments At Home
There are several things you can do at home to help reduce your middle back pain. For example:
- Proper Diet- Eating healthy is the best first step no matter what your ailment.
- Rest. If your middle back pain is extreme, take a break. But try not to let too much time pass before you get moving again. Instead, return to your activities slowly, and avoid things that make your pain worse. Studies show that bed rest doesnt relieve back pain better than staying active. And bed rest for more than a couple of days can make your back pain worse and lead to other problems, such as stiff joints and muscle weakness.
- Use over-the-counter pain medicines, such as acetaminophen and nonsteroidal anti-inflammatory drugs . These can reduce middle back pain and swelling.
- Use a heating pad or ice pack. Heat can reduce pain and stiffness. Ice can help reduce pain and swelling. You might want to switch back and forth between heat and cold until you find what helps you the most.
- Exercise. Ask your doctor or a physical therapist about what kinds of exercises you can do to stretch and strengthen the muscles in your back to alleviate your middle back pain. These muscles help support your spine. Strong muscles can help improve your posture, keep your body in better balance, decrease your chance of injury, and reduce middle back pain.
How To Relieve Middle Back Pain
Middle back pain stretches and strengthening are a great way to work on healing middle back pain, but what if they dont completely help with your pain? Sometimes you need more than one approach. Physical therapy, chiropractic care, acupuncture, and some types of injections are other treatment options to consider.
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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
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.
Popping Your Back Using A Chair
The first way to crack your back is by using a chair to exert pressure on spinal joints. You can use the back of the chair for leverage to extend the range of motion on your spine and crack joints in your mid-back. When cracking your back using a chair, you should always try to keep your shoulder and back as relaxed as possible.
- Sit on a chair with a medium to low back and place a towel on the backrest for extra padding.
- Put your hands behind your head to support your neck.
- Lean back over the backrest, take a deep breath and gently push your head back while exhaling.
- You may hear a popping noise in the joints in your neck and upper spine.
- If you need to crack a different part of your middle back, adjust how you sit on the chair so that the backrest is lower or further up your spine.
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When Should I See My Healthcare Provider About Lower Back Pain
Lower back pain usually gets better with rest and pain relievers. Back pain that doesnt go away may be a sign of a more serious condition.
See your provider if you have:
- Pain that doesnt get better after about a week of at-home care.
- Tingling, numbness, weakness or pain in your buttocks or legs.
- Severe pain or muscle spasms that interfere with your normal activities.
- Fever, weight loss, bowel or bladder problems or other unexplained symptoms.
A note from Cleveland Clinic
Millions of people live with low back pain. Stiffness, pain and limited movement can have a major impact on quality of life. But you may be able to avoid lower back pain by maintaining a healthy weight and staying active. Talk to your provider if back pain doesnt go away or if youre unable to do the activities you enjoy. Several treatments can relieve pain, help you move better and get more out of life.
Last reviewed by a Cleveland Clinic medical professional on 01/18/2021.
When Should I Visit A Doctor For Upper Back Pain
Stretching exercises help relieve upper back pain, but this isnt a miracle treatment that works in all cases. Consulting with a doctor or a spine specialist is better to determine the source of back pain and find the best treatment plan. Here are six red flags that tell you to see a doctor for upper back pain:
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Preventing Middle Back Pain
Usually pain in the mid back is from a vice or bad habit acquired by sitting, usually at work, so we must have a correct posture when sitting, take special care especially when working. You have to sit with the backbone straight and lean against the back of the chair. The shoulders must be parallel to the frontal plane, keeping your torso straight. The arms should form a 90 degree angle at the elbow with the forearm. It is advisable to let the hands relax.
For more information on the subject, take a look at our article on how to keep a good posture at work.
How To Relieve Mid Back Pain
Mid-back pain typically arises due to a muscle strain caused by poor posture, lifting an object improperly, or sudden twisting, often during sports such as basketball, golf or softball. You can normally alleviate the pain caused by minor strains quickly if you follow a conservative treatment plan. Such a plan should include a period of rest followed by exercises to restore your range of motion and strength, according to Dr. William Prentice, a physical therapist and author of the textbook Essentials of Athletic Injury Management.
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Herniated Disk In The Upper Back
The backbone, or spine, is made up of 26 bones called vertebrae. In between the bones are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. Although people talk about a slipped disk, nothing actually slips out of place. The outer shell of the disk ruptures, and the jelly-like substance bulges out. It may be pressing on a nerve, which is what causes the pain.A slipped disk is more likely to happen due to strain on the back, such as during heavy lifting, and older individuals are at higher risk.
Top Symptoms: upper back pain, neck pain, arm weakness, back pain that gets worse when sitting, upper spine pain
Symptoms that always occur with herniated disk in the upper back: upper back pain
Urgency: Primary care doctor
Strengthen The Lower Back
It’s important not to subject the muscles to more work when they’re already fatigued. However, once there’s been relief through stretching, massages, and the like, it’s easier to strengthen the muscles in the back to correct posture and eliminate back pain once and for all. Make sure that the stretch is performed correctly and that the strengthening work happens when the body is relaxed.
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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.
Stretches For The Middle Back
Back pain, especially short-term pain, is one of the most common medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the middle back.
Symptoms of mid back pain can include:
- short, sharp pains
- muscle tightness or stiffness
- a reduced range of motion
is here to help you releive your back pain. Visit one of our DFW clinics today to see a therapist and develop a personalised therapy solution for your pain or injury.
The following four stretches are easy to do at home or in the office, and they can help relieve mid back pain, loosen tight muscles, and improve mobility.
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Are You In Need Of Mid Back Pain Relief
No one should settle for a life of pain. Mid back pain is especially hard to handle it can make you feel hopeless.
Luckily, there are many ways to find mid back pain relief. Start by seeing your chiropractor and getting an assessment on your back. They may suggest doing a spinal adjustment to relieve pain.
How To Crack Your Upper Or Lower Back
The next exercise to pop your back involves sitting on a chair with the backrest at your side. You need to grip your hands behind your back and put pressure on the part of the spine that needs to be popped. With this spinal manipulation exercise, you can crack any part of your spine from your lower back to as far as you can reach up your spine.
- Sit on a chair or stool so that you can easily put your hands behind your back.
- Make one hand into a fist and hold it with your other hand.
- Find the part of the spine that you need to crack and place your fist on the spine.
- Push up and into the spot on your spine.
- Remember to breathe in deeply before cracking your spine and breathe out as you put pressure on your spine.
What Causes Lower Back Pain
Many injuries, conditions and diseases can cause lower back pain. They include:
- Strains and sprains: Back strains and sprains are the most common cause of back pain. You can injure muscles, tendons or ligaments by lifting something too heavy or not lifting safely. Some people strain their back by sneezing, coughing, twisting or bending over.
- Fractures: The bones in the spine can break during an accident, like a car crash or a fall. Certain conditions increase the risk of fractures.
- Disk problems: Disks cushion the vertebrae . Disks can bulge from their position in the spine and press on a nerve. They can also tear . With age, disks can get flatter and offer less protection .
- Structural problems: A condition called spinal stenosis happens when the spinal column is too narrow for the spinal cord. Something pinching the spinal cord can cause severe sciatic nerve pain and lower back pain. Scoliosis can lead to pain, stiffness and difficulty moving.
- Arthritis: Osteoarthritis is the most common type of arthritis to cause lower back pain. Ankylosing spondylitis causes lower back pain, inflammation and stiffness in the spine.
- Disease:Spine tumors, infections and several types of cancer can cause back pain. Other conditions can cause back pain, too. These include kidney stones and abdominal aortic aneurysm.
- Spondylolisthesis: This condition causes the vertebrae in the spine to slip out of place. Spondylolisthesis leads to low back pain and often leg pain as well.
What Is The Outlook For People With Lower Back Pain
The outlook depends on the cause of pain. Most people with back strains and sprains recover and do not have long-term health issues. But many people will have another episode within a year.
Some people have chronic back pain that doesnt get better after several weeks. Older people with degenerative conditions such as arthritis and osteoporosis may have symptoms that get worse over time. Surgery and other treatments are effective at helping people with a range of injuries and conditions live pain-free.
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Whats The Popping Sound When My Back Cracks
Many people are alarmed to hear popping and cracking when their spine is manipulated. However, the popping is just gas that is released from between the joints. This could be likened to the popping sound when you open a bottle of champagne.
The Journal of the Canadian Chiropractic Association reports that the crack is not always an indication of a successful spine manipulation. Sometimes, the popping sound can help to improve the chiropractic adjustment. However, in many cases, the benefits are more psychological, not physiological.6 So even if you dont hear a popping sound, you are still stretching your spine.
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.
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Pop Your Own Back While Sitting On The Floor
One way to help relieve low back pain by cracking your back is to sit on the ground and gently rotate your spine. The advantage of this to exercise to help relieve lower back pain is that you can use your arms to provide stability and extend your range of motion.
- Sit on the floor with your legs straight in front of you.
- Bend your right knee and take your right foot outside of the left hip as in the illustration.
- Bend your left arm and press your left elbow to the outside of the right knee.
- Your spine is now twisted while you are looking at the wall behind you as far as you can.
- Hold for a few deep breaths and repeat on the other side.
- Repeat 3 times on each side and try to extend the movement of your shoulder as far as you can.
When doing this, you may or may not hear an audible pop in your spine. Dont worry if you dont hear a popping sound as the exercise still helps to make your spine more flexible.