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What Can I Do To Relieve My Lower Back Pain

When Should I See My Healthcare Provider About Lower Back Pain

How to Relieve Lower Back Pain IN SECONDS

Lower back pain usually gets better with rest and pain relievers. Back pain that doesnt go away may be a sign of a more serious condition.

See your provider if you have:

  • Pain that doesnt get better after about a week of at-home care.
  • Tingling, numbness, weakness or pain in your buttocks or legs.
  • Severe pain or muscle spasms that interfere with your normal activities.
  • Fever, weight loss, bowel or bladder problems or other unexplained symptoms.

A note from Cleveland Clinic

Millions of people live with low back pain. Stiffness, pain and limited movement can have a major impact on quality of life. But you may be able to avoid lower back pain by maintaining a healthy weight and staying active. Talk to your provider if back pain doesnt go away or if youre unable to do the activities you enjoy. Several treatments can relieve pain, help you move better and get more out of life.

Last reviewed by a Cleveland Clinic medical professional on 01/18/2021.

References

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How Is Back Pain Diagnosed

Your health professional will first assess your back pain. They may ask questions including:

  • When did your back pain begin?
  • What activities were you doing differently to normal before your back pain started?
  • How would you describe the pain? Is there tingling or numbness?
  • What makes the pain better or worse?

If your pain doesnt settle after a few weeks or starts getting worse, ask your doctor or other health care professional about other management options. You may be referred for tests if there is reason to suspect a more serious cause for your back pain.

In most situations, imaging such as X-ray, CT or MRI scans are not helpful unless there is an obvious injury or strain.

Unnecessary tests can be expensive, and many investigations will show changes in your spine that reflect the normal passage of time, rather than damage to your spine.

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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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.

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Spinal Injuries And Conditions

Lower Back Exercises: Ease Your Lower Back Pain

Sometimes lower back pain is directly related to a spinal disorder or injury, such as:

  • Herniated disc: a spinal disc injury that occurs when the jelly-like interior of a disc protrudes through a tear in the outer layer of the disc
  • Spinal stenosis: narrowing of the spinal column
  • Spondylitis: inflammation of joints between vertebrae
  • Spondylosis: a degenerative spinal disorder that can cause loss of normal spinal function
  • Degenerative disc disease: osteoporosis of the spine

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When Should I See My Doctor

If you have back pain and have lost feeling or movement in your limbs or are having problems controlling your bowels or bladder, call triple 000 immediately and ask for an ambulance.

You should see your doctor or other health care professional for further advice if:

You should see your doctor as soon as possible, if you have a history of cancer, are prone to infection, or use intravenous drugs.

For most people, back pain will resolve in a few weeks with appropriate self-care. After 2 months, 9 out of 10 people will recover from back pain.

How To Avoid Lower Back Pain From Squats

If you are performing squats correctly, you shouldnt experience any lingering or sharp pain in the lower back. If the pain occurs, you may need to rethink your approach to this exercise. Here are a few ways to avoid lower back pain from squats.

Warm-up before the workout

Warming up before a workout helps you stay healthy and avoid injuries. If your muscles are cold, they might not work as effectively, which can cause stress on the lower back.

The warmup helps the heart pump more blood to the muscles you are working on. As your muscles get more blood and oxygen, they can contract and relax more easily. Research shows that an adequate warm-up improves workout performance by 79%.

Choose the right squat variation

Not all squats are created equal. Some are great for beginners, while others should be left to experienced lifters. Try starting with classic bodyweight squats instead of going straight to heavy barbell front or back squats. Once you decide to progress, monitor how your lower back is coping. Never push your body to extreme discomfort. Even strong athletes need recovery and light workout sessions to prevent injuries.

Strengthen your lower back muscles

If your lower back muscles are strong, you can avoid back pain even if your squatting technique isnt perfect. Examples of exercises that help you strengthen these muscles include:

Stretch after exercising

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What Are The Risks

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.

Is This Information Right For Me

How to Fix Your Lower Back Pain for Good

This information is right for you if:

  • You have low back pain
  • Your low back pain is not caused by:
  • Injury or pressure on the nerve roots in the spine
  • A high-speed injury
  • Cancer, an infection, problems with your nervous system, a broken bone, or certain types of arthritis
  • You are age 18 or older. This information is from research on adults.
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    Be Diligent And Get Rid Of The Pain

    Youve got all the information youll need to fix that lower back pain right above the tailbone. Follow each step consistently, and perform the movements exactly as Ive shown them. If youre careless, youll risk worsening the pain and lengthening your recovery time.

    If youre diligent about following this pain-relief routine, youll not only get rid of that back pain, but youll enjoy the benefits of increased hip mobility and a powerfully developed core.

    Age And Gender Issues

    Age and gender are important factors to consider when diagnosing low back pain. In a young patient, a benign tumor of the spine called an osteoid osteoma may be the culprit. Inflammatory bowel disease in young people can be connected with spondylitis and sacroiliitis . Low back pain from disc disease or spinal degeneration is more likely to occur as people get older. Conditions such as abdominal aneurysm or multiple myeloma are also considered in older individuals.

    Osteoporosis and fibromyalgia are much more common triggers of back pain in women than in men. Osteoporosis is a progressive decrease in bone density that leaves the bones brittle, porous and prone to fracture. Fibromyalgia is a chronic disorder that causes widespread musculoskeletal pain, fatigue, and multiple tender points in the neck, spine, shoulders, and hips.

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    Avoid Prolonged Static Posture

    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.

    Diagnosis Of Lower Back Pain

    Pin on Fitness My Life

    Your physiotherapist or GP will usually be able to diagnose lower back pain from your symptoms and by examining you. Theyll want to rule out whether theres any underlying problem that could be causing your pain.

    Your physiotherapist or GP will ask you lots of questions about your back pain. These may include when it started, how bad it is and if theres anything that makes it better or worse. They may press against your back to see if theres any tenderness and check for any deformities. They might ask you to move around too, to see if you have problems bending or extending your back.

    Usually, further tests wont help. But if your symptoms indicate an underlying problem, your GP may recommend tests including:

    They may also refer you to a specialist for further investigations.

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    Overlooked Remedies For Lower Back Pain Relief

    When lower back pain persists and continues to interfere with your quality of life, multiple treatment options may be needed for adequate relief. Below are some back pain treatments that are commonly overlooked or underused. Try one or more of these remedies to see which one, or combination, works best for you.

    How Is Back Pain Treated

    You can do several things to manage back pain. A conversation with your doctor or physiotherapist can help address any concerns you may have and help you to better understand your treatment. Remember that not all information is trustworthy, so let your healthcare team know about treatments you are considering before you begin them.

    Ways to manage back pain include the following:

    Strong pain medication is not recommended for back pain. Research shows strong pain medication provides little benefit and can cause side effects such as drowsiness, sedation and/or dependence.

    If you have severe back pain and your current medication is not adequately managing it, talk to your doctor about a suitable treatment plan. In some cases, your doctor may suggest an injection that can numb the pain such as an epidural injection, or a surgical procedure, such as a laminectomy to help manage your pain.

    There are many other treatments to manage back pain, but they have not been well proven. These include:

    • herbal medicines
    • heat and cold therapy

    FIND A HEALTH SERVICE The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

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    What Are The Symptoms Of Lower Back Pain

    Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.

    Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.

    Other symptoms of lower back pain include:

    • Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
    • Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
    • Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.

    % Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief

    How to Fix âLow Backâ? Pain (INSTANTLY!)

    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:

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    Release Your Inner Endorphins

    Endorphins are hormones made naturally in your body. What many people dont know is that endorphins may help block pain signals from registering in your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.

    Exercises To Help Lower Back Pain

    The exercises below are meant to strengthen and improve flexibility in your muscles to support your lower back. Lower back pain may be recurring or a one-time experience. Doing these back strengthening exercises daily will ease lower back pain and prevent future episodes by strengthening your abdominal, hip, and back muscles.

    Knee to Chest Stretch

    This stretch is an easy way to warm up for your workout.

    âStep 1: Lie on your back with your knees bent and feet flat on the floor.

    âStep 2: Use both hands to pull one knee into your chest.

    âStep 3: Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.

    âStep 4: Return to the starting position and repeat on the other side.

    You can repeat this stretch 2 to 3 times in the morning and at night.

    Lower Back Rotational Stretch

    This is another easy stretch to get your muscles ready to move.

    âStep 1: Lie on your back with your knees bent and feet flat on the floor.

    âStep 2: Keep your shoulders firmly on the floor, roll your bent knees to one side and hold for 5 to 10 seconds.

    âStep 3: Return to the starting position and repeat on the other side.

    You can repeat this 2 to 3 times in the morning and night.

    Glute Bridges Exercise

    This exercise aims to strengthen your glute and abdominal muscles.

    âStep 1: Lie on your back with your knees bent and feet flat on the floor.

    âStep 3: Hold the position as long as you can, starting with 3 deep breaths. Then return to the starting position.

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