Common Causes Of Stiff Back And How To Get Relief
80% of the population will experience a back problem at some point in their lives. Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010. Fortunately, most cases of back pain are mechanical or non-organic, meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture, or cancer. There are many who have pulled a back muscle in their lifetime by simply doing a daily activity. The back is a complicated structure of bones, joints, ligaments, and muscles. You can sprain ligaments, strain muscles, rupture discs, compress nerves, and irritate joints – all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements can have painful results. In addition, risk factors such as arthritis, poor posture, sleeping position, obesity, and psychological stress can cause or complicate back pain.
Technically Ibp Causes Night Back Pain Not Morning Back Pain
The morning pain of IBP is actually a case of leftover nighttime symptoms, which wear off as you wake up and get moving. When the symptoms are milder, you will mostly sleep through them, noticing them only when you wake up. But these symptoms will usually be obvious while you are still in bed, as soon as you are conscious or even waking you up early.
In contrast, pain that you dont notice until you actually get up and start trying to move around is less likely to be inflammatory in nature. But these are rules of thumb only, of course theres always lots of exceptions in biology.
Doctors, do not actually try giving this advice to patients! Joke by 9GAG .
Tight Lower Back It Could Be A Psoas Trigger Point
If youve experienced lower back pain or tightness, you know how limiting it can be physically in your daily life. Youre not alone its estimated that lower back issues may affect up to 80% of people during their lifetime, and this can happen across all ages.
For some, their lower back pain can resolve pretty quickly with some self-myofascial release, stretching, or massage. For others who arent as fortunate, where their lower back has become chronically tight and painful, those methods may only provide temporary relief.
If the pain and tightness youre feeling in your lower back continues to return, its an indication that you have not yet addressed the true root cause of the issue. You have simply been managing symptoms caused by a larger issue hidden from your view.
If youve been massaging and stretching your back, but the pain remains, then its time for a new angle. Its time to address your pain head-on with a solution that actually solves your pain puzzle.
Its all about a core muscle with a silent p the psoas .
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Sitting Too Long Can Create Psoas Trigger Points
Spending a lot of time with the hips flexed, such as when sitting at your desk, lounging on your couch, driving your car, sleeping in the fetal position, etc. places your psoas muscles into a shortened position. Over time, these muscles begin to develop a muscle memory for this shortened position, become tighter, and have difficulty lengthening. This is the perfect environment for trigger points to form.
Lower Back Stretch: Plan A
If you’re able to do so comfortably, you can also draw both knees toward your chest at once for a slightly deeper stretch.
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How Can Tight Muscles Result In Back Pain
Tensing muscles are the bodys way to prevent further damage and signal to us that we should take steps to help these muscles loosen up. If the necessary precautions arent taken, the condition of these muscles can worsen and lead to more serious issues.
These issues can impact our ability to move and cause chronic pain throughout the body, including the lower back.
Back muscle tension expresses itself throughout our lower body and can even impact the muscles of the pelvis, hips, and upper legs.
Often, tight lower back muscles come with a range of symptoms such as spasms, cramps, stiffness, and pain. These pains can range from constant, minor aches, to full-on incapacitating discomfort.
Tight back muscles can stem from a range of possible causal factors. Strenuous bouts of physical activity, dehydration, awkward posture, or a poor mattress can all impact how tight our lower back muscles are and may cause the symptoms mentioned above.
While it is normal to feel tension after such activities, if it does not subside within a few days, it may be time to take precautionary measures to ensure the health of our muscles.
Living With Lumbar Strain
Cold reduces swelling. Both cold and heat can reduce pain. Protect your skin by placing a towel between your body and the ice or heat source.
- For the first few days, apply an ice pack for 15 to 20 minutes.
- After the first few days, try heat for 15 minutes at a time to ease pain. Never sleep on a heating pad.
- Over-the-counter medicines can help control pain and swelling. Try aspirin or ibuprofen.
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Sooner Or Later Any Posture Gets Awkward The Trouble With Tissue Stagnacy Regardless Of Position
Being still always gets uncomfortable, regardless of what position were in. We like to move, and sitting or lying down always gets uncomfortable in time. Forced immobilization is a potent torture method. Working in stagnant postures like sitting in at a desk, no matter how well we do it can start to feel more like a kind of torture as we age.21
Sleeping is an obvious potential source of tissue stagnancy, of course, but beds are more comfortable than chairs in every way, physically and psychologically. Healthy young people are relatively immune to simply being still in bed, but as we age and develop assorted vulnerabilities and sensitivities things like fibromyalgia, myofascial pain syndrome, and chronic inflammation it starts to become a problem.
Trigger points may be aggravated by stillness, for instance.22 Morning pain could be a wake-up call , letting you know that you have a bumper crop of mostly asymptomatic trigger points that flare up overnight. In Litas case, trigger points could account for the consistency of her symptom timing, and for the peculiar way in which she is fine at 6am, yet cant stay in bed past 7am, but then is fine again by 8am as she gets moving and her trigger points calm down.
Can Lower Back Pain Be Related To Weather
If you feel like your lower back pain worsens on days when its cold or the weather is changing, you are not imagining things. Back pain can indeed be related to barometric pressure and outdoor temperature. Changes in pressure can sometimes cause pain in arthritic joints, including the spine. Muscles and joints in general react to the environment, which can make them stiffer and more likely to suffer an injury.
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Chronic Low Back Pain Of No Specific Origin
Low back pain is defined as pain, tightness, and stiffness between the lower end of the rib cage and the buttocks. “Chronic” means the pain has lasted for twelve weeks or longer, and “no specific origin” means the pain cannot be traced to any specific cause, incident, or injury.
Most susceptible are individuals who perform heavy physical work, especially when there is ongoing anxiety, depression, and emotional stress at the same time. The longer the stress and back pain continue, the more difficult it is to ease the symptoms and return the patient to normal functioning.
Treatment involves nonsteroidal anti-inflammatory drugs and sometimes opioid medications for pain, though both have risks when used long term. Antidepressants may also be tried, along with psychological counseling.
Corticosteroid injections for the back are effective for some patients, and fusion surgery is sometimes attempted. Lifestyle changes in the form of improved diet, exercise, and stress management are very helpful in most cases.
Top Symptoms: lower back pain, unintentional weight loss, back pain that shoots to the butt, fever, involuntary defecation
Symptoms that always occur with chronic low back pain of no specific origin: lower back pain
Symptoms that never occur with chronic low back pain of no specific origin: thigh numbness, buttocks numbness, lower back pain from an injury
Urgency: Primary care doctor
Muscle Imbalance And Trigger Points
To help you sit, stand, walk, run, and stay active, your body’s muscles, bones, and joints have a strange way of “stealing from Peter to pay Paul,” so to speak. All of this is done to maintain balance and move.
But for some reason , the established balance is often not the most ideal, leading to the fact that some muscles become very tense, while others too extended and tense. In this case, you may develop painful spasms or trigger points on one side of your body or the other.
The most commonly affected muscles are the square muscle of the lower back, which is the lateral muscle, and the gluteus medius , which is located on the side of the thigh and plays a key role in preventing excessive side-to-side movement. . Both can cause pain in the right back, depending on the nature of the imbalance.
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What Do You Do About Trigger Points And Fibromyalgia
Those are both big, separate topics, but there are many resources on PainScience.com where you can get started. Self-massage and heating are by far the best ways to start working on muscle knots. Fibromyalgia is much more complicated, but the basics are sleep improvements, lots of light but thorough exercise, and learning about sensitization and the weirdness of pain.
Main Causes Of Morning Back Pain
Why is back pain worst first thing in the morning, and what can you do about it?
I woke up with it is an amazingly common description of how low back pain started.
Why? Is sleeping dangerous? Probably not: waking up with back pain rarely indicates a serious problem. But both mornings and backs are unusually vulnerable to some common minor sources of pain.
This is mostly about chronic back pain thats at its worst in the morning, a common symptom pattern. People who are more or less pain-free during the day may still suffer for a while every day after waking up. But attacks of acute back pain are also much more common in the first few hours of the day see Steffens et al.2 and that phenomenon may be related to why chronic back pain tends to be bad in the morning.
Morning back pain is a tough problem to treat because most of it probably has several subtle chronic causes, but there may be some opportunities for treatment.
Is pain & stiffness your alarm clock? Do you bail out of bed early every morning with low back pain, neck pain & more?
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Can Tight Hamstrings Cause Back Pain
Can tight hamstrings cause back pain
If you doubt that tight hamstrings cause back pain? Then unfortunately the answer is definitely yes. When you look straight into the matter, it seems impossible for you to figure out how a tight hamstring creates pain for the low back pain! But while intently looking at the human anatomy, you can realize the linkages of every part of the human organs with another. Not only that, the lower back pain and tight pelvis and hamstring are also interconnected. It is due to tight hamstrings that your flattening lower back gets rotated and thus causing excessive back pain. The knee and foot pain are sided products of tight hamstring muscles.
Back Tendonitis Lower Backcauses
Back pain, whether it’s low back pain, mid back pain, upper back pain, etc, doesn’t just show up out of the blue for no reason.
Pain ANYWHERE -always- shows up for a reason .
Tendonitis in the back shows up for a very predictable set of reasons. We call it back pain, back ache, sore back, etc, and don’t call it tendonitis. What we call it is really irrelevant…we want the pain to go away.
So what causes lower back pain?
Ultimately, it’s the Pain Causing Dynamic that causes back tendonitis lower back pain, etc.
Tendonitis Lower Back PainIs Not This Cute!
Sure you can do sports or have a job that’s hard on the back, or be getting old or any number of other situations that doctors blame back pain on.
But none of those activities cause pain. Lots of people do those activities without any pain. Why? Because their body is working better than yours is.
Point being, it’s not the activity, it’s the level of ability of your body to perform work that makes the difference.
Breaking that down some, back tendonitis lower back pain causes are:
1. Too Tight Muscles
2. Connective tissue that shrinkwraps those too tight muscles.
3. A Chronic Process of Inflammation that releases chemicals that enhance your sensitivity to pain.
4. Some nutritional insufficiency/deficiency that prevents your body from working optimally.
Make you understand the Tendonitis dynamic. See: What Is Tendonitis
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How Are Low Back Pain And Tight Hamstrings Linked
How are low back pain and tight hamstrings linked
The human sitting bones are also known in the names of the ischial tuberosity. And when we have tight hamstring muscles that ischial tuberosity is automatically pulled. It happens because those sitting bones usually draw the pelvis bone backwards while tilting. And automatically it showcases a negative impact on the spine alignment. Consequently, every time they bend, a strain in the ligaments guarded by the vertebrae is generated. The net result is when your hamstrings are tighter the more the ischial tuberosity gets pulled.
How Can I Strengthen My Lower Back And Hips
To strengthen your lower back and hips, try doing exercises such as glute bridges, reclined leg raises, and mountain climbers.
These exercises work to improve your lower back and hip pain by strengthening the muscles around them, taking some of the pressure off. For example, a strong core is the key to supporting your lower back. By practising stability exercises that strengthen your core, youll be less likely to dump as much weight into your lower back and hips.
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What Causes Pain In Left Side Of Abdomen In Men
You will suffer from left-sided abdominal pain if kidney stones develop in your left kidney and travel to your groin. Severe pain in the lower right abdomen of males can be a sign of a serious infection of internal organs. Appendicitis in men and women usually starts off as a gnawing pain behind the belly button.
Lumbago: Chronic Lower Back Pain
The lumbar region of the back is instrumental in providing stability and facilitating the transfer of power to the lower body. It allows for complex movements like bending, walking and running. Overexertion and poor proprioception often lead to patients experiencing pain in the lower back area, also known as lumbar pain.
In mild cases, targeted treatment can lead to complete recovery. However, long term neglect and degeneration can lead to chronic pain in the lower back. Chronic pain is fairly common and affects people of all ages.
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When To See A Specialist For Lower Back Pain
If you’re experiencing lower back pain that’s not responding to rest and self-care, it’s time to consider seeing a spine specialist.
“A spine specialist will likely perform a physical exam as well as one or more imaging scans to diagnose the root cause of your lower back pain. Depending on your diagnosis, he or she will then design a treatment plan aimed at alleviating your pain and preventing it from disrupting the everyday activities you enjoy,” says Dr. Palmer.
Poor Quality Sleep And Insomnia Are Probably Major Causes Of Morning Back Pain
Dont get me wrong: some people sleep just fine and still have morning back pain. But poor quality sleep and pain tend definitely to go together,15 and mornings can be the roughest part of that link.
The more interesting question is the chicken/egg thing: which comes first? Pain or sleeplessness? Once you have both insomnia and pain, they surely cause each other, but one side of that equation is probably more important than the other, like a cyclist pushing much harder on one pedal than the other.
In 2017, Gerhart et al studied the which-came-first question of pain and insomnia in 105 chronic low back pain patients.16 Their subjects bravely filled out five detailed questionnaires per day for two weeks thats quite a lot of paperwork tracking and rating many aspects of their pain and sleep quality. The goal was to study lagged temporal associations: what tends to happen after what? Are bad sleeps often followed by bad days with back pain? Are rough days with back pain followed by lousy sleeps?
Yes and no to those two questions.
Poorer sleep was strongly linked to everything being worse which is about as surprising as a dog barking at a squirrel. Its the timing of that relationship that this study zoomed in on, and not only did a bad night clearly herald trouble across the board the next day more pain, more disability, more doom and gloom but especially during the early part of the day.
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