Maintain Correct Posture When Sitting
You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Also, avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.
Avoid Stress To Get Rid Of Lower Back Pain Fast
Try to remove all thestress from your life as soon as possible. Studies says that stress is also one of the major reason behind lower back pain as it does not allow the person to sleep well. The body when lack rest easily develops this problem. In addition to simply feeling good, stress lessening will help in speedy recovery from lower back pain. Many research claims that people who are depressed may suffer from back pain for a long time, which in turn increase the stress.
Chamomile Tea To Cure Back Pain
This is one of the best herbal teas to cure back pain completely. It relaxes the muscle tissue which can be one of the main reasons behind back pain. Follow the procedure given below to heal severe back ache.
- Boil a cup of water and soak one tablespoon of chamomile flowers in it.
- Steep it for 10 minutes and then strain the tea.
- Have two to three cups of chamomile tea daily to reduce lower back pain.
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Lower Back Pain Caused By Infection
Infections of the spine are not common, but they do occur. The doctor will ask about the usual signs and symptoms of infection, especially when back pain is accompanied by fever and/or chills. Dialysis patients, IV drug users, and patients who have recently had surgery, trauma, or skin infections are at risk for infections of the spine. Infections of the spine can be caused by a number of agents, most commonly bacteria. Doctors will first test for the presence of bacteria, then give antibiotics.
Fractures And Lower Back Pain
are often very difficult pain problems and indicate the possible presence of . In patients with severe osteoporosis, spinal fractures can occur with no early warning and no significant trauma the patient does not have to fall to fracture a vertebrae.
Patients with spinal compression fractures experience spasms and, often, very high pain levels.
In patients with low back pain where the cause is difficult to determine, especially for elderly patients with osteoporosis, a fracture in the sacrum may be the cause of the pain. A standard X-ray or bone scan may not show a sacral fracture. Imaging techniques such as CT scan or MRI can often reveal these fractures.
It is very important that patients with acute lumbar compression fractures be tested for osteoporosis. A bone density study is needed, unless the patient has no other osteoporosis risk factors and has had a very high impact fracture. Studies have shown that many patients with fractures in the U.S. are discharged from hospitals with no plans for management of their bone density problems, which then are left to worsen.
Although pain can be very intense, it is best for patients with lumbar fracture to resume activity as soon as possible. This is especially true for elderly patients, who can too easily become weakened, and develop other complications, if mobility is reduced for too long. may be needed for pain control, for as brief a period as possible.
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Pay Attention To Your Posture
One of the simplest tips for back pain you can follow is to pay attention to your posture as you work or sit somewhere. Bad posture is a major contributor to back pain, and correcting it can help alleviate some of the pain youre feeling.
If you work at a desk, make sure youre keeping your back straight. While this might seem uncomfortable, it can help you maintain a good posture and prevent back pain. If you do a lot of lifting, you must do so with your knees and never by bending your back this can lead to a lot of back pain that couldve been prevented.
How To Treat Lower Right Back Pain
Heat helps to treat lower right back pain by releasing muscle tension and increasing blood circulation to the affected area.
According to Dr. Carol DerSarkissian on WebMD, heat pads are a great way to get rid of all kinds of soreness in your lower back including strained muscles and ligaments, stiff joints, menstrual pain and cramping, and pain caused by problems with your digestive system.27
How to make a heating pad for lower right back pain:
To make your own heating pad at home for fast pain relief and help ease sore stiff joints, this is what you should do:
For more information on when to use cold or heat for lower back muscle strain and injury, please read my article on using cold and heat therapy for muscle pain and stiff joints.
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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.
Watch:Wall Hamstring Stretch for Low Back Pain Relief Video
How Do I Strengthen My Lower Back Back Pain Exercises And Lower Back Stretches
While prevention has been provided, exercise is one of the most important ways to alleviate and prevent lower back pain.
Listed below are a few exercises you can do at home, at the office, in between classes, or at your desk doing homework it takes less than five minutes to do all of these exercises, but you dont have to do them all in order to stretch your back. Do them all if you feel it is necessary, or feels better, or just pick and choose which exercises feel the best or only have a limited amount of time to do them.
Whichever the case is, exercising your back will make you feel lightyears better than if you omit them.
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Other Conditions That Cause Back Pain In Older Adults
We often see a range of less serious but still painful spine conditions in seniors. Most patients with these conditions will not require surgery. Physical therapy, medication, injectable anesthetics, or a combination of treatments usually can control symptoms.
- Degenerative disc disease, which can cause whole spine pain, and lumbar arthritis, which usually causes low-back pain, commonly develop with age and are considered wear-and-tear conditions.
- Sacroiliitis is an inflammation of the joints that connect your spine and pelvis. This condition can cause pain in the low back, glutes, and upper legs.
- Ankylosing spondylitis is an inflammatory arthritis that causes patients spines to become inflexible, resulting in a continual hunched forward position and spine pain.
- We also check for adult degenerative scoliosis and kyphosis, spine-curving conditions that can result in back pain and weakness in the lower extremities.
What Is The Outlook
Most of us will have a bout of nonspecific low back pain at some point in our lives. The severity can vary. However, it is difficult to quote exact figures as to outlook . This is partly because it is so common and many people with back pain do not consult a doctor. Roughly, it is thought that:
- Most nonspecific back pains ease and go quickly, usually within a few weeks.
- In about 4 in 10 cases, the pain has completely gone within four weeks.
- In about 7 in 10 cases the pain has completely gone within one year.
However, once the pain has eased or gone it is common to have further bouts of pain from time to time in the future. Also, it is common to have minor pains on and off for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer. This is called chronic back pain.
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What Are The Causes Of Lower Back Pain
The vast majority of patients experience back pain because of mechanical reasons. They strain a muscle from heavy lifting or twisting, suffer a sudden jolt in a car accident, experience stress on spinal bones and tissues resulting in a , or suffer from osteoarthritis, a potentially painful degeneration of one or more spinal joints. Common causes for low back pain are:
- mechanical or functional injury
- active infection
- referred pain
To choose the safest and most effective therapy, doctors need to consider the full spectrum of possible underlying issues, such as inflammatory conditions, fracture, infection, as well as some serious conditions unrelated to the back that radiate pain to the back.
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Symptoms Of Lower Back Pain
Sometimes a pain may develop immediately after you lift something heavy, or after an awkward twisting movement. Sometimes it can develop for no apparent reason. Some people just wake up one day with low back pain.
Although nonspecific back pain is sometimes called simple back pain, simple does not mean that the pain is mild. The severity of the pain can range from mild to severe. Typically, the pain is in one area of the lower back but sometimes it spreads to one or both buttocks or thighs. The pain is usually eased by lying down flat. It is often made worse if you move your back, cough, or sneeze. So, nonspecific low back pain is mechanical in the sense that it varies with posture or activity.
Most people with a bout of nonspecific low back pain improve quickly, usually within a week or so, sometimes a bit longer. However, once the pain has eased or gone it is common to have further bouts of pain from time to time in the future. Also, it is common to have minor pains on and off for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer. This is called chronic back pain .
Why Does My Lower Back Hurt
The answer here is a definite it depends.
Of course, if you were involved in an accident recently or a slip and fall, even if it was a few days ago, chances are that your back pain is the result of these traumas.
However, other sources of back pain can be spinal stenosis, disc degeneration, a bulging or herniated disc, osteoarthritis, or any number of other health issues.
For many people, back pain, especially low back pain, is the result of poor habits, such as too many hours spent sitting, a lack of exercise, being overweight, poor posture, or a combination of these items.
Determining the root cause is the best way to start fixing your back pain. It makes no sense to treat the symptoms when you dont know the cause.
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Look Into Getting A New Mattress
How old is your bed? You may be surprised to learn that the average life span of a mattress is less than 10 years. Theres no hard-and-fast rule, says Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University, but if your mattress is sagging significantly or is more than six to eight years old, Id think about getting a new one.
Something else to consider: A firm mattress may not do your back any favors, says Carmen R. Green, MD, a physician at the University of Michigan Back & Pain Center. A number of studies over the years suggest that people with lower back pain who sleep on medium-firm mattresses do better than those with firm beds, she says.
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.
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Arthritis Of The Lower Right Back
Pain in your lower right back could be caused by arthritis that is causing inflammation in your sacroiliac joints or pelvic bone.
Ankylosing spondylitis is an arthritic condition that causes low back pain on one or the other side of your back. Over time, vertebrae in the spine fuse together and this creates tension and pain in your lower back. Doctors from the Mayo Clinic say that low back pain caused by ankylosing spondylitis is often felt after periods of inactivity.9
Lumbar spinal stenosis is another arthritic condition that causes chronic cramping pains in the lower back. Dr. Jason Eck on eMedicneHealth says that other symptoms of lumbar spinal stenosis are sharp pains when walking as well as tingling and possibly numbness in the legs.10
Physical therapy can help relieve the chronic pain that arthritis causes in the lower back. This can also help reduce low back pain while you are sleeping and help you get a better nights sleep.
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Chronic Lower Back Pain
When back pain continues for more than three months, it is considered chronic. Although for most people an episode of back pain is over by that time, in some cases it progresses and can have a major impact on ones ability to function. For some patients, physical therapy with local heat or ice application , combined with a home exercise program and education in proper positions for lifting and other movement techniques can make a major difference. Patients must learn to tolerate a certain degree of pain, or they may allow themselves to become more disabled than necessary. Patients at the Hospital for Special Surgery have had success with graded exercise to work through the pain, gradually increasing the exercise quota at each session so they can learn to tolerate more exercise in spite of the pain, and get back to work and activities. Read more detail on this topic in .
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Treating Back Pain At Home
Aside from such severe injuries or arthritis, most lumbar pain is short term and may respond well to home care, especially if its a recent occurrence and you suspect you know how you may have caused it. If the level of pain is mild, here are five things you can try at homebut if pain lingers or gets worse, discontinue your efforts and consult your doctor:
Can I Prevent Lower Back Pain
You cant prevent lower back pain that results from disease or structural problems in the spine. But you can avoid injuries that cause back pain.
To reduce your risk of a back injury, you should:
- Maintain a healthy weight: Excess weight puts pressure on vertebrae and disks.
- Strengthen your abdominal muscles: Pilates and other exercise programs strengthen core muscles that support the spine.
- Lift the right way: To avoid injuries, lift with your legs . Hold heavy items close to your body. Try not to twist your torso while youre lifting.
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