What To Do For Lower Back Pain And Stiffness

Less Sitting And More Breaks

Sometimes prevention is the key and this can certainly apply to lower back pain. Many peoples lower back pain can be traced all the way to the amount of sitting they do each day. According to U.S. News, 86 percent of Americans sit for 13 hours a day. Thats a lot of sitting, and if by chance you are going to sit for that long, I urge you to take as many breaks as possible from it.

Spine Problems That Cause Back Stiffness

Up until here weve discussed some basic stretches and postural changes you can make to help relieve and prevent back stiffness. But what if the condition is deeper than muscular? Below is a list of some other common causes of tightness in your lower back.

• Herniated or ruptured discs: This is a flattening and bulging out or rupturing of the discs that sit between the vertebrae.
• Sciatica: This is a form of radiculopathy that involves compression of the sciatic nerve running down the back.
• Spinal stenosis: This is narrowing of the spinal column, which puts pressure on the nerves and spinal cord.
• Spondylolisthesis: This occurs when the vertebrae of the lower back come out of place and pinch nearby nerves.
• Arthritis: This is an inflammatory condition that affects joints throughout the body, including the back.

If the pain and stiffness lasts more than 3 to 4 week it may be from these conditions. Its best to discuss long-term or debilitating pain with a doctor who may recommend physical therapy, pain management therapies, or minimally-invasive treatments. Your doctor will guide you through the diagnosis, imaging, and treatment of these conditions based on the root cause of your back stiffness.

How Is Lower Back Pain Diagnosed

Your provider will ask about your symptoms and do a physical exam. To check for broken bones or other damage, your provider may order imaging studies. These studies help your provider see clear pictures of your vertebrae, disks, muscles, ligaments and tendons.

Your provider may order:

• Spine X-ray, which uses radiation to produce images of bones.
• MRI, which uses a magnet and radio waves to create pictures of bones, muscles, tendons and other soft tissues.
• CT scan, which uses X-rays and a computer to create 3D images of bones and soft tissues.

• Electromyography to test nerves and muscles and check for neuropathy , which can cause tingling or numbness in your legs.

  Depending on the cause of pain, your provider may also order blood tests or urine tests. Blood tests can detect genetic markers for some conditions that cause back pain . Urine tests check for kidney stones, which cause pain in the flank .

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Sitting With Your Spine Curved Forward

When you sit for a long time, the following changes occur in your spine:

• Increased pressure within each spinal segment3
• Reduced strength in the muscles of your upper and lower back3,4
• Decreased nutrient supply to the spinal tissues3

When you sit on the edge of your chair or hunch towards your computer, the strain on your spine is moreand can cause stiffness and pain.

See Identifying Incorrect Posture

A sedentary lifestyle can exacerbate these changes, causing spinal stiffness to develop within an hour of sitting.4

To avoid back stiffness, use an upright sitting posture. Roll your shoulders back with the ears over the shoulders and the upper arms parallel to your torso. While sitting in an office chair try to avoid constant use of the backrest and sit upright to activate your core muscles.

• Causes of Lower Back Pain Video

Ques : How Do You Sleep With A Tight Lower Back

Ans: Sleeping positions have a major role to play in your lower back stiffness. It can create as well as cure the pain.

The three best sleeping positions with a tight lower back are:

• Stomach sleeping
• Back sleeping with pillows placed under the knees.
• Side sleeping with pillows placed between the legs.

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Change Up Your Sleep Position Or Mattress

Switching to a more supportive sleep position can reduce lower back pain. Also consider how you can use pillows or invest in a new mattress to support better spinal alignment and relieve lower back pain.

Research suggests medium firm mattresses are the best mattresses for back pain. In one study of people with low back pain, those who slept on medium firm mattresses reported lower pain scores both during sleep and upon getting up in the morning.

What Are The Complications Of Neck And Back Pain

• Loss or productivity: Back pain is the most common reason for disability in working adults.

• Nerve damage: If your back pain is from a herniated disc, pressure on the spinal nerves may cause a variety of problems, such as weakness, numbness, or severe shooting pain that travels from the back to the leg.

• Depression: Back or neck pain can disrupt all aspects of a persons life: work, physical exercise, social activities, and sleep. The anxiety and stress caused by the change in mobility and pain can lead to depression.

• Weight gain: Loss of mobility and inability to exercise can lead to weight gain and the loss of muscle strength.

It is a good idea to see a health care provider if you have numbness or tingling, or if your pain is severe and does not improve with medication and rest. If you have difficulty urinating, weakness, pain, or numbness in your legs, fever, or unintentional weight loss, you should call your health care provider right away.

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Who Should I See For Lower Back Pain

Your primary care physician knows you best and should be your first contact for lower back pain. If he or she is unable to diagnose or treat the issue, you may get referred to a specialist, such as a rehabilitation physician . These specialists practice a comprehensive approach to lower back pain, and can diagnose and treat a variety of conditions that have lower back pain as a symptom.

Later, you may get referred to a physical therapist, a chiropractor or another practitioner depending on the nature of your back pain. The good news is that surgery is rarely needed for lower back pain. Only about one in ten patients needs lower back surgery, Chhatre says.

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.

You may be sent for tests if:

• youve had an injury to your back, for example a bad fall
• your doctor suspects that there may be an underlying cause for your pain
• the pain has lasted for an unusually long time.

In this case a magnetic resonance imaging scan or computerised tomography scan may be needed.

X-rays are much less commonly used because back pain is often caused by problems with soft tissues, such as ligaments and muscles, which cant be seen on x-rays.

Changes to the spine as a result of spondylosis can show up on x-rays. These common changes that happen to us all can appear on x-rays without people having any pain or problems. Because of this, x-rays arent particularly helpful.

Remember that sometimes even after a thorough investigation it might not be possible to say for certain what is causing back pain.

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Other Conditions That Cause Back Pain

Sometimes pain felt in the back actually originates elsewhere in the body. Such problems may include: prostate trouble in men problems with reproductive organs in women kidney diseases, such as an infection or kidney stone diseases of the intestines or pancreas, such as cancer or a blockage cancer that has spread to the spine multiple myeloma, a form of cancer of the bone and bone marrow curvature of the spine rarely, a tumor on the spinal cord

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.

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When To Get Help For Low Back Pain

Pain from ruptured discs and arthritis doesn’t have to flatten you. There are a variety of ways to ease lower back pain discomfort and reduce disability, often without drugs.

Spinal problems are the price we pay for walking upright. Wear and tear on our backbones and the constant pull of gravity on our vertebrae take their toll over time. Nearly every adult has had a stiff or sore back at some time.

Sciatica is a term you’ve probably heard people use for pain in the lower back, radiating to the buttocks and down one or both legs. “When patients tell me they have sciatica, they could have one of two conditionsa leaking disc or spinal stenosis ,” says Dr. Steven Atlas, associate professor of medicine at Harvard Medical School. These conditions in turn can put pressure on the sciatic nerve, which emerges from the lumbar spine, separates just above the buttocks, and runs down each leg.

When Is The Right Time To Seek Professional Advice

• continues after a few weeks
• worsens or if you have sudden severe pain
• interferes with your quality of life and stops you doing daily activities
• occurs with other concerning symptoms such as incontinence, numbness or weakness in the legs, fever, nausea or vomiting.
• Most cases of lower back pain on the right side are not medical emergencies. However, if you have symptoms of appendicitis, kidney infection, kidney stones or testicular torsion you should see a doctor immediately

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Then Move Your Joints

Stretching is nice, but you know where youll get better bang for your movement buck?

In your joints.

Joints are rich in cells that communicate information including pain signals to your brain. They also need a steady flow of synovial fluid to keep them lubricated.

Moving your joints stimulates all the little cells that sense motion and drowns out pain signals. It also warms up and spreads the synovial fluid across the joint surface.

Both effects are great for those times when you wake up with a stiff back.

But how do you do it?

I cover dynamic joint mobility in depth in my Posture Rehab program. The concept is fairly simple. A basic cat cow from yoga will do. You can also do hip circles or do pelvic tilts if you want to get the overachievers badge.

But in the case of a stiff back, a nice, gentle cat cow will be of great benefit.

Of course, never move into pain. If this makes your back worse, stop immediately and consult a professional who can assess your specific situation. You certainly dont want to aggravate some underlying condition.

Lower Back Pain Causes: 8 Reasons For Sudden & Chronic Pain

Sometimes, you know exactly why your back is hurting. Maybe you lifted something awkwardly and felt the pain right away. Or maybe your doctor has been warning you for years that your bad posture would lead to lower back pain.

But other times, the source of back pain can feel like a mystery.

“Your lumbar spine, located in your lower back, plays a crucial role in supporting the weight of your upper body. It’s also responsible for everyday movements, such as bending, twisting and coordinating the muscles in your hips, pelvis legs and feet,” says Dr. Kenneth Palmer, orthopedic surgeon specializing in spine surgery at Houston Methodist. “Due to heavy use, the bones, muscles, ligaments, disks and nerves found in your lumbar spine are quite susceptible to both injury and wear and tear over time causing pain in the lower back.”

Lower back pain symptoms include:

• Dull ache in your hips and/or pelvis
• Muscle spasms or tightness
• Sharp, tingling pain that starts in your lower back and travels down one leg
• Pain that worsens with sitting and quickly improves while walking
• Pain that is noticeably worse in the morning

“Typically, a person experiences some combination of these symptoms, which can develop suddenly or over time. In some cases, lower back pain can feel like it comes and goes flaring up now and then, but generally getting progressively worse over time,” explains Dr. Palmer.

Speaking of the various causes of lower back pain…

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How Is Back Pain Treated

Acute back pain usually gets better on its own. Acute back pain is usually treated with:

• Medications designed to relieve pain and/or inflammation
• analgesics such as acetaminophen and aspirin
• non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
• muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
• topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.

Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.

How Are Back And Neck Pain Managed

Acute back pain usually gets better without special treatment. Using acetaminophen or ibuprofen will decrease pain and help you rest. Surgery and special exercises are generally not used with acute pain.

For severe, disabling, or chronic back and neck pain, rehabilitation programs can be designed to meet your needs. The type of program will depend on the type and severity of your pain, injury, or disease. Active involvement of the patient and family is vital to the success of rehabilitation programs.

The goal of back and neck rehabilitation is to help you manage disabling pain, return to your highest level of functioning and independence possible, while improving your overall quality of life. The focus of rehabilitation is on relieving pain and improving mobility .

To help reach these goals, back and neck rehabilitation programs may include the following:

• Exercise programs to improve range of motion, increase muscle strength, improve flexibility and mobility, and increase endurance

• Help with obtaining assistive devices that promote independence

• Patient and family education and counseling

• Pain management techniques

• Gait and movement retraining

• Stress management

• Ergonomic assessments and work-related injury prevention programs

• Vocational counseling

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What Structures Make Up The Back

The lower backwhere most back pain occursincludes the five vertebrae in the lumbar region, which supports much of the weight of the upper body. The spaces between the vertebrae are maintained by round, rubbery pads called intervertebral discs that act like shock absorbers throughout the spinal column to cushion the bones as the body moves. Bands of tissue known as ligaments hold the vertebrae in place, and tendons attach the muscles to the spinal column. Thirty-one pairs of nerves are rooted to the spinal cord and they control body movements and transmit signals from the body to the brain.

Other regions of vertebrate are cervical , thoracic , and sacral and coccygeal segments.

What Are The Symptoms Of Back And Neck Pain

Symptoms associated with back pain may include:

• Dull, burning, or sharp pain in your back. The pain can be confined to a single spot or cover a large area

• Leg numbness or tingling above or below your knee

• Stiffness or achiness that occurs anywhere along your spine

• Sharp, shooting pain that radiates from your low back to your buttocks, down the back of your thigh, and into your calf and toes

• Consistent ache in the middle or lower part of your back, especially after standing or sitting for an extended period

Loss of bladder and bowel control, with weakness in both legs, are symptoms of a serious condition that requires immediate medical attention.

Symptoms associated with neck pain can be:

• Arm numbness or tingling

• Shoulder pain

• Sharp shooting pains or a dull aches in your neck

Pain that occurs suddenly in your back or neck, due to an injury, is considered to be acute pain. Acute pain comes on quickly and may leave sooner than chronic back or neck pain. This type of pain should not last more than 6 weeks.

Pain that may come on quickly or slowly and lingers for weeks, 3 months or greater, is considered to be chronic pain. Chronic pain is less common than acute pain.

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