The Stretch: Bottom To Heel
- Kneel on your hands and knees, placing your hands beneath your shoulders and your knees beneath your hips.
- Now gradually move the bottom backward, making sure the natural curve of our spine is maintained.
- Hold this position for the space of one deep breath and go back to your starting position.
- Repeat the exercise 810 times.
What Caused My Back Pain To Develop
The first step in addressing your back pain is having some understanding of its cause.
Chronic back pain can be caused by many underlying issues, from an acute injury that failed to heal correctly to chronic health problems such as:
- Degenerative disc disease, a condition in which the spinal discs bulge and flatten
- Arthritis in the facet joints that mobilize your spinal column
- Chronic muscle or connective strain due to stress, overuse or repetitive motion
- Muscle knots associated with fibromyalgia, myofascial pain syndrome and other chronic problems
- Physical or postural imbalances that lead to chronic muscle strain and soreness
- Congenital deformities such as scoliosis
- Excess weight from obesity or pregnancy
- Herniated discs that compress spinal nerve tissue
Back pain that is chronic doesnt always limit itself to your back.
Conditions that involve pinched nerve roots may send pain and other odd sensations into your upper or lower extremities.
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.
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What Can Physiotherapy Do For Chronic Back Pain
Dont fall into the trap of feeling helpless against your chronic back pain. Our physiotherapist can analyze your current condition to determine the exact cause of your symptoms.
We can then prescribe, not just physiotherapy exercises, but an entire way of living that helps you maintain optimal day-to-day comfort. Here are some tips you can incorporate into your new pain-management routine:
- Sleep differently Switch to a different type of mattress or adjust your sleep position to minimize nighttime pain.
- Exercise Regular physiotherapy exercises to strengthen your core muscles can stabilize your spine and ease muscle pain.
- Change your ergonomics Move things around in your workplace so that you can reach frequently-needed items with a minimum of stooping, bending or twisting.
- Pursue stress reduction Yoga, meditation, and other stress-busting techniques can help you keep your back muscles relaxed.
- Improve your nutrition Emphasize anti-inflammatory foods, natures medicine for chronic pain. Our physiotherapist can also prescribe exercises to help you lose weight, thus taking pressure off of your spine.
Practice Good Sleep Habits
Getting enough sleep is important for managing pain and promoting healing. Practice habits that help you get restful, adequate sleep. For example, make your bedroom quiet and dark, ban electronics from the bedroom, and establish a regular schedule for going to bed and getting up.
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Make Sure You Sleep Enough
Many people only think that sleep has an effect on their mental health with inadequate sleep causing them to be excessively tired and lose some of their productivity during the day.
In reality, however, sleep also affects a persons physical wellbeing and getting enough sleep can actually help to reduce chronic pain including chronic pain experienced in the back.
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What Is Chronic Pain
Pain is a normal nervous system reaction, alerting individuals that there may be something wrong in the body. Types of pain include inflammatory, musculoskeletal, neuropathic, nociceptive and psychogenic . In some cases, acute pain persists and may develop into chronic pain.
Chronic pain is defined as pain persisting longer than 12 weeks, which is generally considered to be a normal tissue healing time. Injury or disease of the nervous system or other body tissues may trigger nervous system sensitization, a factor associated with chronic pain. Other factors that have been identified as playing a role in chronic pain include brain perception and psychosocial factors. The gut microbiota and the metabolites they release, which have been shown to regulate the peripheral and central nervous systems, may also be involved in pain modulation.
Home Remedies For Fast Back Pain Relief
Back pain is a common problem that can interfere with a persons work and personal life. Fortunately, many home remedies exist to help relieve bothersome back pain.
Lower back pain is a widespread problem, causing more global disability than any other condition. Up to 80 percent of adults will experience low back pain at least once in their lives.
People can also experience pain in other areas of the back, including the middle and upper back.
The back muscles and spine support much of the bodys weight. A person uses the muscles for everyday movements, including sitting, standing, and walking.
Over-the-counter pain medications, such as ibuprofen or acetaminophen, may help relieve pain. For those who wish to try home remedies, some of the following treatments might help:
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Common Signs And Symptoms Of Lower Back Pain
Back pain affects everyone differently, which makes sense considering there are so many different reasons it can develop, along with various parts of the back/spine that can be affected. Common signs and symptoms of lower back pain can include:
- Tenderness and pain radiating from the low back downward into the thighs. This is likely to be worse when walking, exercising, standing or moving.
- Stiffness in the lower back and reduced range of motion. In moderate to severe cases, this can stop you from walking, bending, climbing or lifting normally.
- Pain when sleeping or once standing up in the morning.
- Inability to stand up for long periods or worsened pain when you do.
- Discomfort near the tail bone while sitting, especially when sitting for long periods, such as at work or when driving.
- Muscle weakness, heaviness or numbness near the thighs and lower back.
- Sharp pains following a sudden injury, impact, trauma, collision or fall .
Conventional Treatment for Lower Back Pain Relief
Today, the most common conventional treatments for lower back pain relief are medications, including NSAIDS like aspirin and Tylenol, along with more potent prescription painkillers, such analgesics. These drugs can potentially cause adverse side effects in some patients and commonly dont solve the underlying causes of lower back pain . Some medications for back pains have even been tied to complications, such as liver damage or intestinal bleeding, when taken for long periods of time or in high doses.
Natural Products For Reducing Chronic Back Pain
There are tons of natural supplements and other natural products which can help you reduce or limit chronic back pain.
If you have chronic back pain, one supplement which I am confident you should be taking consistently is turmeric. Turmeric is a strong anti-inflammatory supplement, and it has shown to be effective for reducing symptoms of arthritis as well as helping with many other health issues. According to a study published in Arthritis & Rheumatology,
These translational studies demonstrate in vivo efficacy and identify a mechanism of action for a wellcharacterized turmeric extract that supports further clinical evaluation of turmeric dietary supplements in the treatment of rheumatoid arthritis .
If you would like to try a turmeric supplement for your back pain, I use this one:
There are many other natural anti-inflammatory supplements that can help as well! Here are a couple of other natural products which can help with back pain:
Essential Oils for Back Pain
If you suffer back pain from sitting in an office for to long, apart from optimizing the design of your workspace and utilizing the other tips mentioned in this article, essential oils are particularly helpful for reducing back pain. Amongst other uses, you can rub them onto joints or muscle to reduce inflammation and improve circulation which ultimately improves back pain.
Essential oil rubs are one of the best natural solutions for muscle or joint pain relief!
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How Is Low Back Pain Diagnosed
A complete medical history and physical exam can usually identify any serious conditions that may be causing the pain. Neurologic tests can help determine the cause of pain and appropriate treatment. Imaging tests are not needed in most cases but may be ordered to rule out specific causes of pain, including tumors and spinal stenosis. Occasionally the cause of chronic lower back pain is difficult to determine even after a thorough examination.
Blood tests are not routinely used to diagnose the cause of back pain but might be ordered to look for signs of inflammation, infection, cancer, and/or arthritis.
Bone scans can detect and monitor an infection, fracture, or bone disorder. A small amount of radioactive material is injected into the bloodstream and collects in the bones, particularly in areas with some abnormality. Scanner-generated images can identify specific areas of irregular bone metabolism or abnormal blood flow, as well as to measure levels of joint disease.
Discography involves injecting a contrast dye into a spinal disc thought to be causing low back pain. The fluids pressure in the disc will reproduce the persons symptoms if the disc is the cause. The dye helps to show the damaged areas on CT scans taken following the injection.
Electrodiagnostics can identify problems related to the nerves in the back and legs. The procedures include:
Stretching And Strengthening Your Back
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Use Turmeric Or Willow Bark As Natural Pain Killers
Herbs like turmeric and willow bark may serve well as painkillers if your backs killing you.3
Turmeric: Curcumin, an antioxidant present in turmeric, has anti-inflammatory properties and can help with pain relief. Turmeric extracts are available as powders, capsules, and tinctures. You can also brew yourself a nice hot cup of turmeric tea. Leverage its anti-inflammatory goodness by adding this spice to your everyday cooking, adding about a tablespoon to your soups, stews, or curries. Do keep in mind though that turmeric can increase bleeding and might not be suitable if youre taking blood thinners.45
Willow Bark: This plant has been used traditionally for thousands of years, across the world, for dealing with pain. It contains pain-relieving salicin as well as anti-inflammatory flavonoids that can ease your back pain. It can be taken as a capsule, tincture, or tea. However, like turmeric, it too might increase bleeding and should not be taken with blood thinning medication or aspirin. It is also not recommended for children below the age of 18 as it might increase the risk of Reyes syndrome.6
Causes Of Lumbar Pain
Lower back pain most often results from
- Tissue injury
- Mechanical issues
- Deteriorating condition
- Abnormal spinal curvature
If the problem is deterioration or unusual spinal anatomy, deeper tissue injuries can arise such as herniated discs or nerve compression. These complications require professional attention. Never ignore serious symptoms such as severe pain, sudden weakness, shooting nerve pain, numbness or tingling. Do not delay seeking help for unusual symptoms.
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Exercise To Get Muscles Moving
It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain.
Exercise may loosen tense muscles and release endorphins, which are the brains natural painkillers.
A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.
Regular exercise may prevent future episodes of back pain that are due to tight muscles.
What Should I Know About Back Pain
Back pain is a very common problem and will affect many of us at some point during our lives.
The good news is that in most cases it isnt a serious problem, and it might just be caused by a simple strain to a muscle or ligament.
As far as possible, its best to continue with your normal everyday activities as soon as you can and to keep moving.
Being active and exercising wont make your back pain worse, even if you have a bit of pain and discomfort at first. Staying active will help you get better. Taking painkillers can help you do this.
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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.
Chronic Pain Causes And Risk Factors
What is the cause of chronic pain in most instances? It can be caused by many different factors, such as neuromuscular, reproductive, gastrointestinal and urologic disorders. Sometimes multiple contributing factors may be the cause, or sometimes there is no clear or identifiable cause of chronic pain at all. Other times, its obvious that an injury or illness was the trigger for chronic pain developing.
Some common chronic pain causes include:
- Injury or trauma, such as an accident
- Musculoskeletal disorders, such as osteoarthritis/degenerative joint disease/spondylosis
- Autoimmune diseases such as rheumatoid arthritis or Lyme disease
- Having public health insurance/Medicaid
- Being a rural resident
- Not having more than a high school education
- Having a history of psychological syndromes, such as major depression, somatization disorder, hypochondriasis or conversion disorder
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Ways To Relieve Pain Naturally
There are plenty of excellent natural pain management options.
Every traditional medical system in the world has developed its own treatments for pain depending on the culture and the plants available to them.
The benefit of living in the modern era is that we can look back at all these different methods of pain management and figure out whats going to work for your specific type of pain.
This list is compiled from the wealth of knowledge given to us by hundreds of years of trial and error and rigorous scientific testing.
This list includes herbs and techniques from:
- Traditional Chinese Medicine
- Greek philosophy
Combining these old techniques with modern day research has allowed us to isolate the most effective natural pain relievers known to man.
So lets begin!
How To Treat Appendicitis Pain At Home 8 Natural Tips
Appendicitis is also called appendix pain. It is chronic and serious disease which affects appendix can lead to inflammation. Both men and women can experience appendicitis. Compared with undeveloped countries, appendicitis is more common in developed countries. Appendicitis can be accompanied with mild fever, indigestion, constipation, nausea, diarrhea and discomfort in abdomen. Appendicitis can cause cough and sneezing. Besides medications and drug which has some side effects, there are many natural cures on how to treat appendicitis pain at home which are safe and effective.
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Natural Pain Reliever #: Yoga
Of all these natural pain relievers, yoga is probably my favorite. Ive been doing it for years, and I love the way it makes me feel. I think of it as the mother of all mind-body-spirit activities.
As far as pain goes, yoga helps with flexibility, which naturally helps to relax muscles and improve strength and range of motion in creaky joints. Dont be intimidated by all of the poses. A principal rule of yoga is that you respect your limits and do what youre able to. Theres no need to force yourself into a human pretzel. However, I wouldnt recommend yoga if youre in acute painunless you take it really easy and dont push anything.
Yoga is also a great stress-reducer. Thats important with pain because chronic pain can be easily aggravated by stress. A pain in the neck can literally cause pain in your neck!
I got a firsthand glimpse into yogas stress-busting power when I conducted a workshop at a yoga retreat a few years back. After a specific practice called alternate nostril breathing, the yogis heart rate variability improved significantly. HRV is a measure of how flexible the heart is, beat to beat. The higher your HRV, the more relaxed and able to go with the flow you are.
Check out thesefive simple poses you can start doing today.