Focus On Your Posture
As your uterus expands, the way you stand and walk may change. Your body is naturally accommodating for the shift in your center of gravity and the laxity of your ligaments. At night, you may be most comfortable sleeping on your side with a pillow between your legs. Also, your lower back might curve more inward while your pelvis tips forward. To straighten up, work on regularly strengthening your pelvic floor and core muscles.
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.
Yoga Poses To Relieve Lower Back Pain
The lower back is a sensitive spot for many people. While there can be a ton of causes of lower back pain, a weak core and poor posture from sitting all day are two really common contributing factors to lower back aches and discomfort. It’s always important to figure out what’s causing pain so you can address it and prevent it from happening again. But in most situations, doing some gentle yoga can help relieve tightness and give your lower back some relief.
“Yoga is great for working on flexibility and core stability, correcting posture, and breathingall of which are necessary for a healthy back,”Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. She adds that yoga is safe to do daily. It’s important, though, to make sure you’re in tune with your body and stop doing anything that makes your discomfort worse. “Never stretch into a position of pain. Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch.”
If you have any history of lower back injuries, problems with your discs, or experience pain that lasts more than 72 hours without improving, Cyrelson suggests seeing a physical therapist before doing any exercises. If you have an issue that requires medical attention, it’s best to address it before it becomes worse.
Also Check: What Is The Best Sleep Number For Back Pain
Prone Lying Prone Props And Press Ups
In the case of sudden onset of acute low back pain, you should try the emergency back pain exercises first. Lie on your stomach for a few minutes, then prop onto your elbows for a minute or two. Monitor your symptoms for centralization.
After a few minutes in the propped up position, try a few press ups. Try to keep your hips and back relaxed as you use your arms to press your upper body up. Try to press up as far as possible to restore the normal forward curve in your low back. Say to yourself, “Further, further, further” as you press up. Move your spine through the full, pain-free, range of motion. Perform 10 repetitions and monitor your symptoms.
If your pain does not fully centralize with the press up exercise, you may need to move on to the next exercise: the press ups with your hips off center.
Exercise To Loosen Muscles
Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. Its always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if youre suffering.
First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if youre already experiencing pain.
Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.
You May Like: How To Relax Back Pain
What Can I Do To Relieve My Pregnancy Backaches
I’m 7 months pregnant and my back is killing me! How can I get some relief? Fiona
Many pregnant women have achy backs as their bellies grow larger and their muscles and spine strain to carry the extra weight.
During pregnancy, the body also produces the hormone relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.
Here are some ways to help ease your back pain:
Back pain also can be a sign of something else, like labor starting or a urinary tract infection . If you have any questions or concerns, severe pain, pain that isn’t getting better, or other symptoms, talk to your doctor.
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.
Read Also: Can Back Pain Cause Migraine Headaches
Try To Boost Your Mood
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.
Stretching To Relieve Back Pain: A Practical Guide
At this very moment, there are tens of millions of people wishing there were a magical cure for back pain. After all, back pain is the single leading cause of disability in the world, with experts estimating that upwards of 80% of the population will at one time or another experience back pain. Further, Americans alone spend an estimated $50 billion per year on back pain.
While no one magical cure exists, for many people suffering from back pain, there is an easy and inexpensive way to find relief from back pain. Its exercise, and this is a comprehensive guide to exercise for back pain relief.
An Overview
An exercise program for back pain is one that must be carefully undertaken. When done in a controlled and gradual manner, exercising can help keep the ligaments, discs, muscles, and joints of the back healthy. However, when done in an uncontrolled and overly aggressive manner, exercising may worsen back pain or cause new injuries.
A successful exercise program for lessening or eliminating back pain has three components: low-impact aerobic exercise, stretching and strengthening. Though the back is obviously the focus of the majority of the exercises, the program will work the entire body in order to improve overall strength and health, which will positively impact the spine.
If you have a pre-existing back issue or any other health condition, you may want to consult with your doctor before beginning an exercise program.
Low-Impact Aerobic Exercise for Back Pain Relief
Recommended Reading: Does Interstitial Cystitis Cause Back Pain
How To Relieve Lower Back Pain Instantly
So now, the most important thing is fixing the damned thing, right?
Thankfully, the PSIS is a big, bony area, which makes it easy to feel, find out, and make sure that youre on the spot that is causing the pain.
Before we take it to the ground, I want you to lean forward and rub your hands across the low back. You should instantly be able to feel two spots where the bones are sticking out.
Next, run your fingers just to the outside and you should notice an immediate increase in pain and tension when you push in.
This is what were going to be able to take care of right now in four simple steps with some simple stretches:
How To Sleep Better With Lower Back Pain
Getting quality sleep is an important part of recovering from lower back pain, but sleeping well may seem like a tall task when your back hurts. While theres no guaranteed way to get better sleep, certain practical tips can help:
- Find a supportive sleeping position. Ideally, you can sleep on your side, but regardless of the position, make sure your spine is well-aligned. If needed, use extra pillows for body support.
- Be careful with alcohol and caffeine. Though alcohol may help you doze off, it can throw off the quality of your sleep. As a stimulant, caffeine can make it harder to fall asleep and stay asleep.
- Try relaxation methods. Finding techniques to wind down can put you in the right state of mind for sleep with less focus on pain.
- Reduce potential sleep disruptions. If you inadvertently wake up at night, pain may make it harder to get back to sleep. For that reason, try to eliminate excess noise and light from your bedroom or block them out with a sleep mask or earplugs. Set your bedroom to a temperature that will be comfortable throughout the night.
Focusing on sleep hygiene can improve your sleep habits so that you can sleep better both during and after episodes of lower back pain.
Don’t Miss: How To Unlock Lower Back
Bonus Tip: Soothe The Pain With Cold And/or Hot
Don’t underestimate the pain reduction of simply applying cold packs and/or hot packs to help reduce your lower back pain.
- Cold therapy helps reduce inflammation and pain. Some examples include wrapping ice in a cloth, a pack of frozen peas from the freezer, or a cold gel pack. Always keep at least one layer between your skin and the ice/cold pack.
- Heat therapy helps improve blood flow, relaxation, and pain relief. Heat therapy can come in many forms. It’s best to try several to find what works best for you. Taking a warm bath or shower, soaking in a hot tub, or using a heating pad or heat wrap are all ways to bring warmth to your lower back.
Whether applying ice or a heat pack, limit applications to 15 or 20 minutes with at least 2 hours of rest in between to protect your skin. Never sleep with a heating pad or frozen pack as this can lead to permanent skin damage.
Hopefully these overlooked remedies can help you try some new approaches to better manage your lower back pain and find lasting relief.
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.
Don’t Miss: How To Lose Fat On Lower Back And Love Handles
Remedies To Relieve Lower Back Pain Fast
by North Texas Medical Center | Jan 28, 2020 | Physical Therapy
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.
When To See A Pro
You may find that your massage efforts at home arent doing enough to ease your lower back pain.
Consider seeking a professional masseuse to provide massage or another professional, like a chiropractor or physical therapist, to adjust your spine. These efforts by professionals may help relieve your back pain.
You may want to see a doctor if your lower back pain is very severe or long-lasting.
A doctor can diagnose and help you manage back pain that interferes with your daily life. They may recommend a variety of treatments to help with severe or lingering back pain. Some treatment recommendations may include:
- bed rest
Recommended Reading: Does Aleve Help Lower Back Pain
Know Your Otc Medications
Nonprescription pain relievers can help with muscle aches and stiffness. The two main types of over-the-counter options are nonsteroidal anti-inflammatory drugs and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.
True to their name, NSAIDs help lower inflammation that can lead to swelling and tenderness. But acetaminophen does not relieve inflammation. You can reach for either type of pain reliever for occasional back pain. NSAIDs may work a bit better, Hemani says, if you have arthritis of the spine or other inflammatory conditions.
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.
Read Also: Does Ibs Cause Lower Back Pain
Press Up With Hips Off Center
The press ups with hips of center is simply a press up with your hips moved to one side or the other. To do this, prop onto your elbows and shift your hips to one side. Most often, people benefit from moving their hips away from the painful side.
Once your hips are off to one side, perform a press up. You may notice that you are not able to press up as far as you did with the regular press up, but still, try to press up as far as possible. Perform 10 repetitions of the press up with your hips off center, and monitor your pain for centralization. If your symptoms persist, you may need to take the next step in the progression: lumbar side glide in standing.
Is The Glute Medius Causing Your Back Pain
If you have a job where you are sitting throughout the day, you are actively weakening your glute medius.
Maybe you are standing for much of the day, but you have an unequal weight distribution. This will do the same thing: make your gluteus medius weak and imbalanced.
The result? Pain that seems to be coming from your low back.
But I want you to be sure, and thankfully we can test that very easily. Heres how to do it:
- Stand tall with your feet shoulder-width apart.
- Lift the left leg.
- Notice how it feels to lift the leg up.
- Do the same thing on the other side.
Did you notice that you had to shift your weight much more than normal to lift one of your legs?
If you have to shift your weight, or if you see that your shoulders move a lot to one side in order to get your weight off that foot, then you dont have an equal distribution.
If you dont address this issue now, this can cause other imbalances, and guess what. These new imbalances can increase back pain intensity and the frequency of that nagging pain.
We can eliminate that.
You May Like: Can Lower Back Pain Cause Dizziness
