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What Can I Do To Alleviate Lower Back Pain

What Is Lower Back Pain

Effective Core Exercises To Relieve Lower Back Pain

Low back pain can result from many different injuries, conditions or diseases most often, an injury to muscles or tendons in the back.

Pain can range from mild to severe. In some cases, pain can make it difficult or impossible to walk, sleep, work or do everyday activities.

Usually, lower back pain gets better with rest, pain relievers and physical therapy . Cortisone injections and hands-on treatments can relieve pain and help the healing process. Some back injuries and conditions require surgical repair.

Certain Sleep Positions Help Relieve Herniated Disc Pain

Pain from a lumbar herniated disc can worsen during the night. You may find comfort sleeping in a position that relieves pressure from the spine. A couple good options include:

  • Use a pillow under your knees to help relieve tension in the lower back.4
  • Lie on your side with a pillow between your knees to keep your spine straight and hips balanced.4
  • Your preferred sleeping position and pillow placements will likely be determined by the location of your herniated disc. Try a few different pillow and positions to see what works best for you.

    See Best Pillows for Different Sleeping Positions

    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.

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    Take Action: Prevent Injuries

    Good posture can help prevent back pain.

    • Try not to slouch when standing and sitting
    • Sit up straight with your back against the back of your chair and your feet flat on the floor if possible, keep your knees slightly higher than your hips
    • Stand tall with your head up and shoulders back
    • If you can, switch between standing and sitting so youre not in the same position for too long
    • Find out how to have good posture while sitting at a computer

    Stretch Your Hamstrings Twice Daily

    What stretching exercises can I do to relieve severe lower ...

    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.

    Watch:Wall Hamstring Stretch for Low Back Pain Relief Video

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    Acupuncture For Low Back Pain Relief

    Acupuncture can be moderately effective for chronic low back pain. With acupuncture, fine needles are inserted into various points around the body.

    Acupuncture practitioners hypothesize that when these thin needles are inserted into the skin and then stimulated by twisting or tapping, naturally occurring chemicals such as endorphins, serotonin, and acetylcholine are released to relieve pain.

    Anecdotal evidence suggests acupuncture can be an effective pain reliever. Further scientific and clinical studies are underway to prove the efficacy of acupuncture therapy.

    Stretching/back Traction To Relieve Lower Back Pain

    No matter how great your sitting posture and how excellent your chair is you have to take a few breaks from sitting during the day .

    Use this break to perform a good stretch to relieve your pain, and here are the 2 best options:

    1. A simple 30-second stretch

    • Sit in your chair, making sure your sitting bones are firmly in contact with the chair. Keep your feet flat on the floor and placed wide apart.
    • Sit up tall and then slowly slide your hands down your legs until you reach the floor. Visualize rolling down one joint at a time, head first.
    • Breathe into the stretch and try to slide slightly further down. Hold for 30 seconds.
    • Repeat three times.

    You can find more simple and effective deskercisesHERE.

    2. Use a Back Traction Device

    For a more powerful stretch, I recommend bringing a compact, portable back traction device to your office space.

    When you do back traction, your aching muscles get a chance to relax and you take a bit of the pressure off your discs.

    If you want to take the first stretch to a higher level without worrying whether youre doing it right use the CoreStretch tool:

    One more back traction option which can be great in your workspace is the True Back traction device:

    The True Back stretcher is a portable and compact lower back lumbar traction device, and easy to use. No assembly is needed and no parts can break down ever.

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    Prevention Of Lower Back Pain

    If you know how to look after your back, you can greatly reduce your risk of getting back pain. It can help to do the following.

    • Exercise regularly walking, swimming or using an exercise bike are all things you can do even if your back feels a bit sore. Take time to build up your fitness if youre trying new activities.
    • Use your legs to lift objects by bending your knees and hips, not your back.
    • Keep a good posture if you work at a desk, make sure your chair, desk and computer screen are set up correctly. It will help if your employer assesses your work station.
    • Move regularly dont sit in the same position for long periods of time.

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    These approaches wont cure your condition, but they may help you manage the discomfort and prevent additional injury.

    Also see a doctor if the pain is constant, wakes you up at night, and includes leg pain or follows an injury.For less-serious back pain symptoms, the best way to keep them at bay is to stay active, Dreisinger says. The natural response to pain is to do less, but the opposite holds true with back pain symptoms, he says. Thats because exercise helps muscles relax and increases blood flow to the area.Heres expert advice on what might work and wont for your back pain symptoms.1. Dont just lie there.Its tempting to rest until pain subsides, but taking to bed for more than a day or two may make your back pain symptoms worse, according to the National Institutes of Health .

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    How Often Can The Lower Back Get Tired

    The lower back is a muscle group that can become fatigued relatively quickly, especially if you regularly do squats and deadlifts. As with any other muscle group, you should allow your lower back time to rest and recover in between workouts. If you are experiencing lower back pain after squats, it may signify that you are overtraining this area and need to take a break for a while.

    Can Back Pain Lead To Complications

    The good news is that most people recover from back pain within a few weeks.1 See your doctor if you experience additional symptoms, such as:

    • loss of bowel and/or bladder control
    • severe pain that gets worse instead of better over time
    • problems with passing urine or bowel movements
    • numbness or a pins-and-needles sensation in your legs, back or elsewhere
    • unexplained weight loss
    • back redness or swelling

    For some people, back pain becomes an ongoing problem. Around 1 in every 2 people who experience back pain will experience it again, and for 1 in 5 people, back pain may last beyond 8 to 12 weeks. Possible complications that result from persistent, long-term back pain include:

    • dependence on strong pain medicines, such as opioids
    • reduced quality of life
    • more difficulty finding work and keeping active

    See your healthcare professional if your back pain is unresolved and limits your movement and activities. A health care professional can help you find ways to manage your pain and regain a better quality of life.

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    Medication From The Store

    There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.

    Inhale Slowly And Deeply For A Count Of 5 Seconds Pause 1 Second And Exhale 3

    lower back pain exercises Powerful Top 15 exercises ...

    Visualization will help by imagining a tight knot being unraveled as you inhale. Picture the muscles extending as you inhale to stretch your rib cage fully.

    As the muscles are contracting intensely, they are also over contracting, making it counter-productive.

    Since you have already stopped moving, you are now trying to shut off the muscles need also to do this. Breathing deeply is key to relaxing a muscle which is becoming progressively shorter and more painful.

    As you try to relax, avoid any movements that allow the muscle to shorten

    Because of the intensity, duration and source of the injury, it is natural to react and to contract your body further. Even unwillingly.

    To avoid this, focus on slowly inhaling while at the same time minimizing your movements. When in contraction, the reduced circulation and the build up of lactic acid makes you feel much worse.

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    Low Back Pain Symptoms: Does Your Back Hurt

    Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. Consult a doctor if you have prolonged back pain longer than 72 hours.

    Lying On Your Side While Crossing Your Arms As You Hunch Forward Can Help

    Gradually increase the extension slight fractions of an inch and hold.

    Extending take several minutes to accomplish. If possible, have someone assist you in with the extension. Maintain very slow, controlled inward and outward breaths to become calm and to relax, even though you are uncomfortable.

    Note: You are only trying to lengthen the muscle. Dont overstretch.

    Only allow very slight increments. By increasing the length of the muscle, you will relieve that muscle. Youll also reduce the injury to the area that the muscle is trying to protect.

    Alternate periods of stretching with resting pauses. Dont allow the muscle to contract during your rest phase as it may start again.

    Reducing the intensity of the contraction can take anywhere from several minutes to hours if necessary. The degree of injury is a major factor. Each time that you attempt to relax and lengthen the muscle, it will try to respond by tightening up. Holding your position will help you avoid this.

    If you have taken a very long time to use this tip for your pain, then please consider medical help initially. My site is loaded with lots of help for you also but you should also get your doctors support.

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    Example Progression Of Treatment Regimens For Lumbar Degenerative Disc Disease

    Treatments need to be individualized. However, as a general rule, lumbar degenerative disc disease treatments start with basic pain control and non-invasive treatments and progress, if needed, to more extensive and/or invasive treatments.

    One example of how treatment approaches may progress over time would be:

    • Bed rest, or reduced activity, for the first 1 to 2 days after onset of severe pain, combined with anti-inflammatory medication such as ibuprofen, and ice and/or heat therapy
    • Prescription muscle relaxant medications, as needed, for up to 1 week
    • Gentle stretching and aerobic exercise, for at least 3 times a week
    • Physical therapy if after 3 weeks there is no improvement in pain
    • An epidural injection if after 3 to 6 weeks there is little to no improvement in pain
    • Spinal surgery if after 6 to 12 months the pain is severe, ongoing and significantly limits daily activities

    Bed rest beyond the first 2 days of sharp, severe pain is not usually advised, because regular movement improves blood circulation and muscle strength and helps the body to heal more quickly than bed rest.

    The above is just one example of a typical progression of treatments, and additional therapies or a different type of progression of care is not uncommon based on the patientâs condition and the treating physicianâs preferences as well as other variables.

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    Lower back pain treatment: What can I do to relieve my low back pain?

    The treatment of low back pain depends on the underlying cause, which is yet another reason why you should schedule an appointment and see the doctor for symptoms you experience. The doctor evaluates each patient, assesses your health status and physical activity level and recommends different tests to rule out other conditions with similar symptoms in order to make an accurate diagnosis.

    In cases when lower back pain is associated with other health conditions, then treatment for that problem can also help alleviate pain and discomfort. Depending on the diagnosis, patients have different treatments to try, but a combination of different approaches seems to be the most effective.

    When it comes to lower back pain, youre not helpless. There are many things you can do to alleviate pain and discomfort and improve quality of life. Here are some treatment options even your doctor will recommend:

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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.

    Tests include:

    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:

    How Your Back Works

    The spine, which is also called the backbone or spinal column, is one of the strongest parts of the body and gives us a great deal of flexibility and strength.

    Its made up of 24 bones, known as vertebrae, one sitting on top of the other. These bones have discs in between and lots of strong ligaments and muscles around them for support. There are also the bones in the tailbone at the bottom of the back, which are fused together and have no discs in between.

    On either side of the spine, running from top to bottom, are many small joints called the facet joints.

    The spinal cord passes inside the vertebrae, which protect it.

    The spinal cord connects to the brain through the base of the skull and to the rest of the body by nerves that pass through spaces between the bones of the spine. These nerves are also known as nerve roots.

    As you grow older, the structures of your spine, such as the joints, discs and ligaments, age as well. The structures remain strong but its usual for your back to get stiffer as you get older.

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    Will Bed Rest Help Back Pain

    Doctors often recommend continuing your usual activities of daily living as soon as possible. Studies suggest that strict bedrest can often prolong or worsen low back pain. Bed rest can also lead to secondary complications such as depression, decreased muscle tone, and blood clots in the legs. You should try and keep moving while avoiding activities that noticeably aggravate or worsen back pain. By staying active, those who suffer from low back pain can gain greater flexibility and quicker recovery.

    When To Get Medical Help And Advice

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    Nine out of 10 people find their lower back pain improves within four to six weeks. You may find that you feel better sooner than this, in a few weeks. But contact your GP if the pain is severe, getting worse over time or isnt improving after four to six weeks. Also, contact your GP urgently if you feel unwell or have a high temperature. And if you have had cancer or osteoporosis, your GP may want to check that there isnt a more serious cause.

    Seek medical attention right away if you:

    • have numbness or tingling around your bottom or genitals
    • cant control when you pee or cant go at all
    • lose control of your bowels
    • are unsteady when you walk, your legs feel weak or your foot is dropping or dragging

    These may be signs that the nerves at the bottom of your spine are being squashed. This is called cauda equina syndrome and needs urgent treatment.

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