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.
What To Do About Lower Back Pain
Most of the time lower back pain is a result of daily stress and weak muscles. Sometimes it is a spasm caused by an accident or just putting on your socks in the morning.
You might start with some tried and true home remedies like ice, massage, or over the counter medications, then modify your exercise routine and lower the intensity of your work out. Pay careful attention to the pain when it happens, and what you are doing. If the pain gets worse or doesnt go away within 72 hours, a trip to see one of our physicians at OrthoNY may be in order.
If this is indeed a chronic issue, you may already have a physical therapist you can turn to for help. The worst thing you can do is to ignore it or think you can work it out.
Figure Out How To Reduce Your Leg Pain At Night
Dr. Sanaz Majd explains that too many people are affected by leg pain at night. One of the best tips for how to get rid of leg pain, especially leg pain at night, is to determine if your leg pain is due to restless leg syndrome or nutritional deficiencies.
Read our trips for diagnosing, managing, and treating restless leg syndrome here. If its a nutritional deficiency, read on.
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% Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief
As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.
Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.
Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.
Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.
However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:
Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:
When To Contact A Doctor
A person with musculoskeletal pain may wish to consult a doctor before using PEMF therapy to establish whether it is the best option for them.
If their symptoms do not improve after using PEMF devices, a person should discuss alternative treatment options with the doctor.
Here, we answer some questions that people commonly ask about PEMF therapy devices.
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Stretching In The Forward Pigeon Pose
There are more variants of the pigeon pose and the forward one is just as efficient when not sure how to relieve sciatic nerve pain fast.
Bottom line, these are some of the easiest solutions out there when not sure how to relieve sciatic nerve pain fast. Exercises are quick and efficient and should only take a minute or two results are incredible though.
Sitting In The Pigeon Position
This pose is easy to get into without too much hassle. It may take a couple of minutes to alleviate the pain, but you need to do it correctly.
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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 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
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.
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Treating Chronic Arthritis Pain In The Spine
Facet joint arthritis is a degenerative condition. In its early stages, occasional mild back pain may respond to one or more of the above tips. However, spinal arthritis can affect the facet joints between each backbone in the lumbar spine, eventually leading to constant bone and/or nerve pain. Only a doctor can determine if arthritis of the facet joints is the source of chronic lumbar pain.
Sperling Medical Group offers a new noninvasive MRI-guided treatment called Focused Ultrasound, a one-time noninvasive outpatient procedure that gives lasting relief without the use of drugs, injections or surgery. To learn more, visit the Sperling Medical Group or contact us to set up a consultation.
NOTE: This content is solely for purposes of information and does not substitute for diagnostic or medical advice. Talk to your doctor if you have health concerns or questions of a personal medical nature.
Relax And Stay Positive
Trying to relax is a crucial part of easing the pain as muscle tension caused by worrying about your condition may make things worse.
Read more about:
Although it can be difficult, it helps to stay positive and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.
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Secret #: Mindful Meditation
You might be rolling your eyes at this one, but that simply means that you have never tried mindful meditation to control chronic pain. We understand if youre skeptical, everyone is before they try it.
While this practice wont heal an underlying problem, it is a way to help control pain, especially chronic pain, and it is scientifically proven. Even those who only dabbled in this type of meditation found substantial pain relief, so you dont even have to be a guru to reap the benefits.
Mindful meditation is shown to reduce pain levels by as much as 57%. Those who really master the art can reduce their pain by 90%. This works by soothing the brain patterns that are altered by pain, so that you no longer feel pain with the same level of intensity as before.
If you want a more complete explanation of how mindful meditation can help to change the way your brain observes pain and how to practice this ancient method, you can find more information here.
Iii Apply A Cold Pack
For the first 48-72 hours, carefully apply a cold pack to the area to reduce any inflammation present. Protect the skin from any risk of ice burn with a thin towel before applying the pack. Apply for 20 minutes and use every 1-2 hours as needed.
Caution:Not everyone benefits from a cold pack. If you find applying cold only numbs your pain while you are still stiff, then either reduce the length of time you apply it, or avoid cold treatment. Some people are more likely to feel even stiffer with cold treatment. The goal is to relax the muscle, not shock it.
I recommend that you go with what works for you. Personally, I prefer heat instead, but everyone has their own preferences.
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Sleep On Your Stomach Like This
Dont sleep on your stomach. This is the worst sleeping position for low back pain as it puts tremendous pressure on your back. However, if you cant sleep in any other position, do the following:
- Place a pillow under your pelvis and lower abdomen.
- Place a pillow under your head but only if it does not strain your back. If it causes strain there, try to sleep without a pillow under your head.
There is also a proper way to rise from bed so that you dont get a back pain:
- When getting up from the bed, roll onto your side and bend both your knees.
- Now drop your feet over the side of the bed while you push with both arms to sit up.
- Scoot to the edge of your bed and position your feet under your buttocks.
- Stand up while keeping your back in the neutral position.
Healthy Wave Pro Multi
Best for infrared heating
This mat allows a person to adjust the wave type, frequency, pulse duration, and intensity, so it can adapt to most peoples needs. It also contains copper PEMF coils, infrared lights, and crystals. The company claims that all the materials are nontoxic.
The device has 10 preprogrammed 20-minute settings and two 1-hour settings. Individuals can also use customized programs.
It is suitable for use on flat surfaces only, and a person can sleep on it if they wish.
Healthy Wave operates a 90-day trial satisfaction guarantee, and the device is FDA-registered.
The Healthy Wave Pro Multi-Wave 5 Therapy Far Infrared PEMF Mat is available to purchase for about $2,500.
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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.
Meditate Your Way To Relief
Meditation can be a wonderful tool for reducing lower back pain. Can you believe sitting and focusing on your breathing can actually improve your life? Its true. Studies show a clear connection. In a 2011 Journal of Neuroscience study, researchers found a group of volunteers sharply reduced their pain perceptions after engaging in 20-minute meditation sessions for four days. The volunteers received mild burns during this, but meditating reduced the pain intensity ratings by 40%.
However, sitting in a meditation posturelegs crossed and on the floorcan exacerbate back pain. Pain during meditation is more than uncomfortable. It can distract you from your practice. If you feel pain, dont be afraid to try new positions to find one that works better for you. And, any workarounds are available for this issue, including:
- Sitting on a pillow or cushion to prop up your hips
- Sitting in a chair
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Find Relief Through Ice And Heat
Break out that bag of frozen peas for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. After those two days are behind you, switch to 20-minute intervals with a heating pad.
Localized cooling shuts down capillaries and reduces blood flow to the area, which helps ease the swelling, says Lisa DeStefano, DO, an associate professor at Michigan State Universitys College of Osteopathic Medicine in East Lansing. Cold also thwarts your nerves ability to conduct pain signals. Heat, on the other hand, loosens tight muscles and increases circulation, bringing extra oxygen to the rescue.
Why Is This Happening
As we mentioned earlier, sciatica is a symptom and not an actual health condition. Sciatica simply means that the sciatic nerve is being compressed or irritated in some way, resulting in pain. The root cause of sciatic pain needs to be diagnosed by a professional, such as a chiropractor. Some of the more common causes of sciatic pain include:
- Lumbar disc herniation
- Isthmic spondylolisthesis
- Spinal tumor
There are other possible causes, but those are rare. Before your sciatic pain can be relieved, the root cause needs to be determined and addressed.
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What To Do With Lower Back Pain
Somewhere between total bed rest and exercising through lower back pain is a middle ground, or a sweet spot like the one Goldilocks aimed to find. If there are red flags of pain, curtail what you are doing. Your goal should be to work around the pain, not through it. Find other ways to stay active that dont make the pain worse or might cause further injury.
Ankle Hip And Thoracic Mobility And Back Pain
Keeping the rest of your body moving appropriately is beneficial in lowering the chances of an injury to your lower back. When preparing the body for the rigours of fast bowling, the ankle, hip and thoracic movements are often overlooked.
Here are a couple of basic stretches to help out joint movement of the ankle and the hip:
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Stretch Your Hamstrings Twice Daily
One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscleslocated in the back of your thighsare too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day for 15-30 seconds each time.
There are many gentle stretching exercises that should not hurt.
Earthpulse V53 Pro Pemf Therapy Device
Best for sleep
The company claims that this is the most powerful PEMF device under $10,000. It has ten program settings ranging from 10 minutes to 12 hours.
This product is mostly for aiding sleep, and a person can use the device overnight, when it will emit lower frequencies.
In addition to aiding deep sleep, the company claims that the product provides all of the other benefits of PEMF devices, including improved bone density and reduced inflammation.
It comes with 6-feet long cables, a pin adapter for international travel, a travel case, and a 5-year limited warranty.
The EarthPulse V5.3 Pro PEMF Therapy Device is available to purchase online for about $1,250.
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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.