What Helps With Back Muscle Pain

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.

What Are The Risk Factors For Developing Low Back Pain

Anyone can have back pain. Factors that can increase the risk for low back pain include:

Age: The first attack of low back pain typically occurs between the ages of 30 and 50, and back pain becomes more common with advancing age. Loss of bone strength from osteoporosis can lead to fractures, and at the same time, muscle elasticity and tone decrease. The intervertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae. The risk of spinal stenosis also increases with age.

Fitness level: Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. Weekend warriorspeople who go out and exercise a lot after being inactive all weekare more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise can help maintain the integrity of intervertebral discs.

Weight gain: Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.

Genetics: Some causes of back pain, such as ankylosing spondylitis , have a genetic component.

Smoking: It can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

Backpack overload in children: A backpack overloaded with schoolbooks and supplies can strain the back and cause muscle fatigue.

Supports And Orthoses For The Back

Supports and orthoses are medical aids specifically designed for the treatment of muscle, tendon, joint and back pain. They adapt perfectly to the anatomical conditions of the body, can relieve pain and contribute to mobility. Depending on the type of disease, various aids are used. Supports for the lower back can stabilise and relieve the lumbar spine.

More stable supports, so-called orthoses, can straighten the lumbar spine and provide more intensive support and relief. These aids can offset physical limitations, allowing for greater freedom of movement, activity and a better quality of life.

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Pulled Muscle In Lower Back Recovery Time

You should limit normal activity for the first few days after your injury but resume it as soon as you can after that time. Wait a few weeks before going back to an exercise regimen or sport.

Most people will be fully recovered within two weeks of the injury, but if the pain isnt getting better after a weeks time, see a doctor.

There are several things you can do to prevent straining your lower back, some that help strengthen it and others that are precautionary. These include:

• stretching and strengthening exercises

Understanding How Muscle Relaxers Can Effectively Treat Back Pain

Muscle relaxers are a powerful form of medication, so its important to use them appropriately in your treatment regimen. As we mentioned in the intro, they are considered a complementary form of medication in that they are unlikely to cure your problem on their own. They may decrease muscle spasms, but they wont address the underlying reason why the muscle was spasming in the first place. Because of this, it is recommended that muscle relaxers are used in combination with another form of active treatment, like stretching, exercise or physical therapy. Muscle relaxers can serve to make these actions easier, so both treatments compliment one another.

Its also worth noting that muscle relaxers are only effective for certain spinal issues. A herniated disc or spinal fracture will not benefit from a muscle relaxer regimen. Its more common that muscle relaxers will be prescribed to treat acute back pain as opposed to chronic conditions, but it does depend on the underlying cause of pain.

Lastly, care needs to be paid to how you wean off of a muscle relaxer regimen. As we mentioned earlier, muscle relaxers are strong medications, and abruptly stopping them can lead to problems like nausea, vomiting or difficulty falling or staying asleep. Talk to your specialist about gradually reducing your dose or if they have recommendations for ending your prescription safely.

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Ask About Prescription Medications

If your back pain hasnt resolved itself within four to six weeks, make an appointment with your doctor, who will examine your back and ask you to sit, stand, bend, walk, and lift your legs to see how your pain is affecting your mobility. Youll likely be asked to rate your pain on a scale of one to 10, and they may do imaging tests, like an X-ray or MRI. Then, he or she may recommend one of the following prescribed therapies:

• Muscle relaxants: Medications like cyclobenzaprine or baclofen can help relieve painful back spasms. If you go this route, just know that side effects can include fatigue and dizziness.
• Topical pain medications: These creams and ointments, like Voltaren gel, are meant to be rubbed directly on to the area thats hurting you.
• Cortisone shots: If other treatment measures fail, your doctor may recommend an injection of cortisone, a potent anti-inflammatory. There are risks, including thinning of nearby bone, and relief typically lasts just a few months, tops.

Common Causes Of Chronic Back Pain

Chronic back painis usually age-related, but can also result from a prior injury. The mostcommon causes include:

• Arthritis of the spine the gradual thinning of the cartilage inside the spine
• Spinal stenosis narrowing of the spinal canal that may lead to nerve pain
• Disc problems, such as a herniated or bulging disc
• Myofascial pain syndromeunexplained muscle pain and tenderness

In some cases, its difficult to pinpoint the cause of chronic back pain.If your doctor has exhausted all diagnostic options, its time to seek asecond opinion from a back pain specialist, recommends Nava. Itsimportant not to make rushed decisions or undergo extensive medicalprocedures until the origin of the pain is found. Not only may they nothelp they could make the pain worse, warns Nava.

If the source of the pain is not known or cant be treated, your bestoption may be to work with your doctor on reducing the flare-ups and makingthe pain manageable with nonsurgical treatments.

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Rehydrate And Rebuild Your Nutrient Stores

Make sure that you are drinking enough fluids as dehydration and loss of electrolytes affect the length and success of your recovery. Low blood calcium, magnesium and potassium levels can affect some people who suffer from spasms.

These levels will fall drastically during intense exercise and can contribute to the problem of muscle contractions. If you allow these conditions to become chronic, you end up with muscle imbalances which will put your back at risk again.

A very good friend of mine told me about her chronic nightmares of spasms and pain. She tried everything only to finally resolve them by increasing her calcium, magnesium and potassium levels adequately with a supplement. It didnt take long for her to feel a lot better. She said it was like night and day. Its definitely worth a try if you havent considered it yet?

What Causes Lower Back Pain

Many injuries, conditions and diseases can cause lower back pain. They include:

• Strains and sprains: Back strains and sprains are the most common cause of back pain. You can injure muscles, tendons or ligaments by lifting something too heavy or not lifting safely. Some people strain their back by sneezing, coughing, twisting or bending over.
• Fractures: The bones in the spine can break during an accident, like a car crash or a fall. Certain conditions increase the risk of fractures.
• Disk problems: Disks cushion the vertebrae . Disks can bulge from their position in the spine and press on a nerve. They can also tear . With age, disks can get flatter and offer less protection .
• Structural problems: A condition called spinal stenosis happens when the spinal column is too narrow for the spinal cord. Something pinching the spinal cord can cause severe sciatic nerve pain and lower back pain. Scoliosis can lead to pain, stiffness and difficulty moving.
• Arthritis: Osteoarthritis is the most common type of arthritis to cause lower back pain. Ankylosing spondylitis causes lower back pain, inflammation and stiffness in the spine.
• Disease:Spine tumors, infections and several types of cancer can cause back pain. Other conditions can cause back pain, too. These include kidney stones and abdominal aortic aneurysm.
• Spondylolisthesis: This condition causes the vertebrae in the spine to slip out of place. Spondylolisthesis leads to low back pain and often leg pain as well.

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Treating A Pulled Back Muscle In 8 Steps

No matter where a pulled muscle is in the body, the steps to treat it are generally the same. However, its important to talk to a medical professional before treating an injury because symptoms of other injuries, such as disc problems or a broken bone, may resemble strains and sprains. After talking to a professional, try the following steps:3

What Causes Upper Back Pain

Upper back pain is usually caused by soft tissue injuries, such as sprains or strains, or muscle tension caused by poor posture or looking downward for long periods.

Poor posture and text neck can combine to wreck your upper back. Common behaviors and activities that can cause upper back pain include:

• Poor posture

• Spinal stenosis
• Cancers that affect the spine

Dont let that long list of potential, serious conditions alarm you too much. In younger patients and when I say young, I mean people up to their mid-60s its most commonly a strain, Dr. Knight says.

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What Is The Upper Back

If you want to understand your upper back pain, start with an anatomy lesson.

Pain in the upper and/or mid back is less common than lower back or neck pain. One 2015 Mayo Clinic review of studies suggests that about a third of people get lower back or neck pain , compared to less than one-fifth reporting upper back pain.

The upper back is the region below the cervical spine and above the low back . The upper back is called the thoracic spine, and it is the most stable part of the spine. The range of motion in the upper back is limited because of the spines attachments to the ribs .

Think of your spine as a tree trunk. It keeps you standing upright. It connects parts of your skeleton to each other. It carries the weight of your upper body.

Since thats a massive job, the spine itself shares some of the physical load with nearby muscles, some of which include:

• Trapezius: Near your shoulder blade, helps you stand straight and throw
• Latissimus dorsi: Lower on your back, helps with arm movement and breathing
• Rhomboids: Adjacent to trapezius, supports your shoulders and helps you pull

When you hurt your upper or mid back doing yard work or playing tennis, chances are high youve injured one of these muscles. The most common reason we see people with upper back pain is a simple musculoskeletal strain, says Reginald Knight, MD, Director of Bassett Spine Care Institute in Cooperstown, NY.

• Pain
• Tenderness to touch
• Headache

Complementary And Alternative Techniques Include:

• Acupuncture is moderately effective for chronic low back pain. It involves inserting thin needles into precise points throughout the body and stimulating them , which may cause the body to release naturally occurring painkilling chemicals such as endorphins, serotonin, and acetylcholine.
• Behavioral approaches include:
• Biofeedback involves attaching electrodes to the skin and using an electromyography machine that allows people to become aware of and control their breathing, muscle tension, heart rate, and skin temperature people regulate their response to pain by using relaxation techniques
• Cognitive therapy involves using relaxation and coping techniques to ease back pain

Spinal injections include:Trigger point injections can relax knotted muscles that may contribute to back pain. An injection or series of injections of a local anesthetic and often a corticosteroid drug into the trigger point can lessen or relieve pain.

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Forward Head And Neck

If youre wondering what muscles cause neck pain, these are some of the culprits. Forward head posture and shoulders rounded forward are common signs of this set of muscle imbalances.

For every inch your head moves forward out of alignment from your shoulders, your neck effectively carries an additional ten pounds of weight. Forward head and neck postural dysfunction is a frequent cause of neck and upper back pain, not to mention headaches, shoulder pain and more.

The Muscles Of The Upper Back And How They Work:

• Trapezius a diamond shape muscle divided into three sections. They are not designed to be heavy lifters but are often used inappropriately when incorrect lifting technique is used

• Rhomboids connect the shoulder blades to the spine

• Erector spinae these long, superficial muscles run down the length of your spine like train tracks on either side of the vertebral column. The erector spinae are not designed for heavy lifting or stability and are intended to extend the spine only however they can go into spasm during episodes of back pain

• Latissimus dorsi the large wing-shaped muscles of the back that are one of the prime movers in shoulder function. These are the muscles that you use in exercises like pull ups and lat pull downs

• Rotator cuff this group of four muscles provide stability around the shoulder joint. The ligaments of the shoulders are quite weak and lax compared to other parts of the body. This means they rely on the muscle strength of the rotator cuff for stability

• Deltoids the muscles that provide the cap on the top of the shoulder. They are important in lifting actions as they initiate the movement of the arm coming up

• Pectorals these muscles sit across the front of the chest, however, have a large impact on the upper back. If the pecs are tight, they pull the shoulder joint forward resulting in hunched shoulders.

• Serratus anterior wraps around the side of your rib cage on each side and acts to pull your shoulder blade forward

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What Are The Warning Signs Of A Serious Problem

Very rarely back pain or pain that travels down the leg is a sign of a serious problem.

If you have any of the following symptoms, you should seek urgent medical attention:

• difficulty controlling or passing urine
• loss of control of your bowels
• numbness around your back passage or your genitals
• serious weakness in your legs so you find standing really difficult
• severe and ongoing back pain that gets worse over several weeks.

The above symptoms could potentially be linked to a rare but serious condition that needs urgent medical attention.

How Common Is Lower Back Pain

Around four out of five people have lower back pain at some point in their lives. Its one of the most common reasons people visit healthcare providers.

Some people are more likely to have lower back pain than others. Risk factors for lower back pain include:

• Age: People over 30 have more back pain. Disks wear away with age. As the disks weaken and wear down, pain and stiffness can result.
• Weight: People who are obese or carry extra weight are more likely to have back pain. Excess weight puts pressure on joints and disks.
• Overall health: Weakened abdominal muscles cant support the spine, which can lead to back strains and sprains. People who smoke, drink alcohol excessively or live a sedentary lifestyle have a higher risk of back pain.
• Occupation and lifestyle: Jobs and activities that require heavy lifting or bending can increase the risk of a back injury.
• Structural problems: Severe back pain can result from conditions, such as scoliosis, that change spine alignment.
• Disease: People who have a family history of osteoarthritis, certain types of cancer and other disease have a higher risk of low back pain.
• Mental health: Back pain can result from depression and anxiety.

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