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How To Rest With Lower Back Pain

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Best Sleeping Positions for Lower Back Pain Recovery

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.

Chronic Low Back Pain Of No Specific Origin

Low back pain is defined as pain, tightness, and stiffness between the lower end of the rib cage and the buttocks. “Chronic” means the pain has lasted for twelve weeks or longer, and “no specific origin” means the pain cannot be traced to any specific cause, incident, or injury.

Most susceptible are individuals who perform heavy physical work, especially when there is ongoing anxiety, depression, and emotional stress at the same time. The longer the stress and back pain continue, the more difficult it is to ease the symptoms and return the patient to normal functioning.

Treatment involves nonsteroidal anti-inflammatory drugs and sometimes opioid medications for pain, though both have risks when used long term. Antidepressants may also be tried, along with psychological counseling.

Corticosteroid injections for the back are effective for some patients, and fusion surgery is sometimes attempted. Lifestyle changes in the form of improved diet, exercise, and stress management are very helpful in most cases.

Rarity: Common

Top Symptoms: lower back pain, unintentional weight loss, back pain that shoots to the butt, fever, involuntary defecation

Symptoms that always occur with chronic low back pain of no specific origin: lower back pain

Symptoms that never occur with chronic low back pain of no specific origin: thigh numbness, buttocks numbness, lower back pain from an injury

Urgency: Primary care doctor

What Is The Best Sitting Position For Lower Back Pain

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.

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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.

Avoid Prolonged Static Posture

Low Back Pain And Sleep

It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:

  • Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.

When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.

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Listen To Soothing Audio

When your lights go out and your head hits the pillow, almost all of the stimuli that have held your attention during the day dissipate, and you tend to focus more on your back pain. As you pay more attention to your back pain, your anxiety can start to risewhich in turn often makes it harder to fall asleep.

The practice of listening to various forms of soothing audio can relieve both your anxiety and your experience of back pain by redirecting your focus away from your symptoms. Several nighttime audio options you can try include:

  • Classical music
  • Audio books intended for children
  • Relaxation podcasts

Regardless of what kind of audio you choose to play, make sure it is free of harsh sounds or intense plot lines.

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When To Worry About Low Back Pain

And when not to! Whats bark and whats bite? Checklists and red flags and non-scary possible explanations for alarmingly back pain

The bark of low back pain is usually much worse than its bite. The pain almost always makes it seem worse than it is. Even when its unusually severe and/or constant, it probably isnt dangerous.

MRI and x-ray for low back pain are surprisingly unreliable,1 because things like bulging discs usually arent a big deal,2 most back pain goes away on its own,3 and trigger points are common and can be worrisomely intense but arent dangerous.4 Most patients are much better off when they feel confident about these things. The power of justified, rational confidence is a huge factor in back pain.5 Sadly, many healthcare professionals continue to perpetuate the idea of fragile backs,6 which undermines that valuable confidence.

Chronic Low Back Pain Is Serious But Rarely Ominous

Best Rest Positions for Lower back Pain and Sciatic Pain Relief- Part 1 using Feldenkrais Method®

Back pain can suck the joy out of your days for week, months, even years. It can definitely be serious even when its not dangerous. I have worked with many truly miserable chronic low back pain patients, and of course the huge economic costs of back pain are cited practically anywhere the subject comes up. But your typical case of chronic low back pain, as nasty as it can be, has never killed anyone.

Ominous is medical jargon for truly scary. Cue Jaws theme music. Low back pain is ominous when it is caused by something that can cripple or kill you. Such causes are rare, fortunately. But awful things do happen, even the best doctors can miss them .

Ordinary back pain can be fierce & awful but not dangerous. Its bark is almost always much louder than its bite.

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Practice Back Stretching Exercises:

Studies have proven that gentle back exercises can help alleviate any soreness in your back. Below are great light exercises that can help alleviate back pain.

  • The plank: This is a simple and straightforward exercise that involves lying on the floor with your forearms in front of you with your elbows aligned with your shoulder. After this, lift your shoulder onto your elbows and toes and hold for about fifteen seconds. Repeat three to five seconds.
  • Two-point superman: With this type of exercise, kneel on all fours, straighten your right leg behind you and raise your left arm in front of you and hold for about ten seconds. Do the same with the other leg. Repeat the whole session five times.
  • The flexor/hip stretch: Plant your feet pointing forward, two feet apart. Take a big step forward using the left foot while ensuring your right knee is as straight as possible. The further you can stretch, the more the benefits. Place your hands behind the head, with your fingers interlaced. Remain in this position for about twenty seconds. Repeat the same with the other leg. Ten such sets each day will be great to alleviate your back pain problems.

Why Does Your Lower Back Hurt When Sitting And Getting Up

There are various causes of back pain. Whereas others are self-inflicted, others are as a result of bad habits. Other potential causes of back pain may include sports injuries, muscle strains, and perhaps accidents. Though these causes may be different, on most occasions they tend to share the same symptoms. One such common symptom is the chronic ache in the middle or lower back, especially after sitting for an extended period then getting up. Typically, poor posture while sitting causes a bit of compression on the disc in your spine, leading to premature degeneration hence back pain.

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Sleep On Your Side With A Knee Pillow

Chances are you’ve slept on your side many times. Unfortunately, this sleeping position can take your spine out of its proper position and strain your back. The good news is there’s an easy fix. All you have to do is put a pillow between your knees so you can raise your upper leg and restore your natural alignment.

Managing Low Back Pain

7 Best Ways to Sleep with Back Pain

Manage back pain with regular exercise and professional help as requiredIf you have an attack of lower-back pain that is severe, continuous and not improving, assessment and treatment by a health care professional who focuses on the back or other musculoskeletal problems may help. These practitioners may use both active and passive techniques to help you feel better. Examples of passive techniques that may be used to get you moving include:

  • Heat or ice
  • Ultrasound
  • Manipulation

An active approach, like walking or water aerobics is usually the most effective. Exercise is often the best way to relieve lower-back pain.

Check with your health care provider before starting an exercise program.

Work with an expert. It may help to work with a health professional who can explain which activities are right for you.

Choose exercises you enjoy. Many activities can help relieve back pain. Try to include activities that strengthen the muscles around your trunk, your abdominal muscles as well as those in your lower back. Studies show the following activities help relieve back pain:

  • Lifting light weights

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Types Of Lower Back Pain

There are two primary types of lower back pain: acute and chronic.

  • Acute lower back pain is short-term, lasting for just a few days up to a few weeks. It is often connected to an identifiable event or injury. When acute back pain fades, there is no ongoing effect on mobility.
  • Chronic lower back pain goes on for three months or longer. In many cases, it occurs without a clear link to an initial injury.

Lower back pain that starts as acute may become chronic. It is estimated that around 20% of cases of acute low back pain persist and become chronic.

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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Support Your Body In A Warm Pool

The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.14

If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.

See Water Therapy Exercise Program

How To Sleep With Lower Back Pain

How to Sleep with Lower Back Pain

The lower back features an interwoven series of structures. It includes the five vertebrae of the lumbar spine, each of which is bolstered by shock-absorbing discs and held in place by ligaments. Surrounding muscles offer support and are connected to the spine by tendons. Nerves run through the spinal column to deliver signals throughout the body.

The lower back supports most of the bodys weight and is integral to all kinds of movements. Whether standing, sitting, walking, or lying down, the lower back plays a role in mobility and comfort.

Given the complexity of the lower back and how much we depend on it, it comes as no surprise that it is a leading hotspot for pain. Eight out of 10 people have back pain at some point during their life, and lower back pain is one of the top reasons why people see a doctor.

Back pain can range from mild to severe, and it may be short-lived or long-lasting. When serious, it can be debilitating and interfere with nearly all aspects of daily life, including sleep.

Pain and sleep have a complex relationship. Pain can disrupt sleep, and poor sleep can make it more likely that a person will experience pain. In addition, a sleeping position or mattress that doesnt support the lumbar spine can induce or exacerbate lower back pain.

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How To Cure Lower Back Pain Made Worse By Sitting

A common reason why your back pain hurts more when your seat is bad posture. Sitting in a hunched over position will put stress on the discs the fluid-filled cushions which prevent the vertebrae from rubbing together. Of course, this can be made worse by an underlying health condition. Typically, there are many possible causes of back pain when sitting including sciatica, herniated disc, muscle strain, degenerative disc disease, spinal stenosis, being obese, and poor posture. The best way to cure your lower back pain that is made worse by sitting is to seek immediate medical attention. Of course, one can also use home remedies such as taking over the counter medication, using support, changing positions, and perhaps use an ergonomic office chair.

What Is The Best Position For Sleeping

The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck. You also may put a pillow between your knees.

If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Do not sleep on your stomach unless you put a pillow under your hips.

Use a firm mattress. If your mattress is too soft, put a board of half-inch plywood under the mattress to add support.

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What Causes Low Back Pain

Injuries are a common cause of low back pain. Examples include a muscle strain or spasm, ligament sprain, joint problem, or a slipped disk. A slipped disk, or herniated disk, has to do with your spine. It occurs when a disk between the bones of your spine swells or bulges and presses on your nerves. Twisting while lifting often causes this. Many people who have a slipped disk do not know what caused it.

You may have low back pain after doing an activity you arent used to, such as lifting heavy furniture or doing yard work. Sudden events, such as a fall or a car wreck, can cause low back pain. You also may have low back pain from an injury to another part of your body.

What Are The Risks

Tips on How to Sleep With Lower Back Pain

Long bed rest can lead to slower recovery.Staying in bed for any prolonged period can make you stiff and increase pain. When you dont move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.

Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

What can I do for the pain?Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen . But no medication should be taken for an extended period of time.

When should I see a health care provider?You should see your health care provider right away if:

  • You have severe continuous back pain that lasts longer than 48 hours.
  • You have severe continuous back pain and fever.
  • You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
  • You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.

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