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What To Do For Sore Lower Back Pain

Find A Physical Therapist

How To Fix Chronic Low Back Pain || Simple Lower Back Stretches

This can make a big difference, especially if youâve had the pain for more than 4-6 weeks. With techniques like electrical stimulation, ultrasound, heat, and muscle relaxation, these specialists help you get more mobile and flexible.

They can also teach you exercises to do on your own to keep your symptoms from coming back. These can help your posture and keep your back and abdominal muscles healthy.

Try To Boost Your Mood

No, the lower back pain isnt in your head, but obsessing over it could be making it worse. Fear, anxiety, and catastrophizing can amplify pain, says Dr. Mackey. Because brain circuits that process pain overlap dramatically with circuits involved with emotions, panic can translate into actual pain. Start by accepting that you have pain, Dr. Mackey says. Then say to yourself, it will get better. If you struggle with overall mental wellbeingsay, you have anxiety or depressionin addition to your physical aches, it could be worth seeing a therapist to manage negative thought processes while exploring other lower back pain treatments.

What Exercise To Do For Lower Back Pain

There are a number of exercises that can help alleviate lower back pain. One of the most popular is the bridge pose.

To do this, lie on your back with your knees bent and feet flat on the floor. Put your arms by your side and lift up your hips so theyre in line with your shoulders. Hold for five seconds and release. Repeat ten times.

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Treatments For Back Pain From A Specialist

A GP, specialist or physiotherapist may recommend extra treatments if they do not think your pain will improve with self-help measures alone.

These may include:

  • group exercise classes where you’re taught exercises to strengthen your muscles and improve your posture
  • manual therapy treatments, such as manipulating the spine and massage, which are usually done by a physiotherapist, chiropractor or osteopath
  • psychological support, such as cognitive behavioural therapy , which can be a useful part of treatment if you’re struggling to cope with pain

Some people choose to see a therapist for manual therapy without seeing a GP first. If you want to do this, you’ll usually need to pay for private treatment.

Surgery is generally only considered in the small number of cases where back pain is caused by a specific medical condition.

How To Stretch Lower Back Muscles

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Many people do little to no stretching, and that is an unfortunate mistake. Stretching provides relief for tight muscles that can cause pain and discomfort. However, it is important to know which muscles are strained the most by your daily activities.

The Lower Back Muscles are one of the most common groups of muscles that get strained from everyday tasks such as driving, sitting in a chair, or sleeping on a bad mattress.

The main muscles that target this area are the erector spine, the multifidus, and the transverse abdominis.

These muscles are responsible for maintaining the posture of the body, and they can get very tight. If you stretch them regularly, you will be able to stretch them out by using the Seated Turkish Stretch.

The Seated Turkish Stretch is a great way to stretch the most commonly strained muscles in the lower back area.

It is an effective way to get your lower back muscles back into shape, and it can be done sitting down comfortably in your favorite chair.

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Symptoms: Lower Back Pain And Stiffness That Is The Most Pronounced In The Morning And In The Evening

Includes any combination of the below symptoms:

  • Pain that interrupts sleep
  • Pain that is most pronounced first thing in the morning and again toward the end of the day
  • Localized tenderness when the affected area of the spine is pressed
  • Aching, steady or intermittent pain in the lower back that is aggravated by extended activity
  • Stiffness or loss of flexibility in the back

Facet joint osteoarthritis, also called degenerative arthritis or osteoarthritis of the spine, is a degenerative condition that develops gradually over time. The pain is caused by the breakdown of the cartilage between the facet joints in the spine. At first the symptoms may only be intermittent, but can later develop into steadier pain in the lower back, and may eventually cause sciatica in addition to lower back pain.

What Are The Most Common Lower Back Surgery Procedures

Spine surgery is not necessary for most people who have lower back pain. If you do need it, your doctor will recommend an appropriate procedure to address your specific symptoms and medical situation. Common spine surgeries include:

Spinal Fusion. Two or more vertebrae are permanently fused together to limit excess spinal motion. Your surgeon will use a combination of bone, bonelike material, screws, plates and rods to hold the vertebrae together so they can heal into a single unit. Spinal fusion may be done to correct spinal deformities or to increase the spines stability in severe cases of spinal osteoarthritis or herniated discs.

Laminectomy and laminotomy. Laminectomy is a surgery in which your surgeon removes the back portion of one or more vertebrae to create more space for the spinal cord or other nerves. In people with severe arthritis, bone spurs within the spinal canal can grow large enough to press on the spinal cord, causing pain and limiting mobility. In a similar surgery known as laminotomy, your surgeon will remove a small piece of bone called the lamina from the back of the vertebra.

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Will Bed Rest Help Back Pain

Doctors often recommend continuing your usual activities of daily living as soon as possible. Studies suggest that strict bedrest can often prolong or worsen low back pain. Bed rest can also lead to secondary complications such as depression, decreased muscle tone, and blood clots in the legs. You should try and keep moving while avoiding activities that noticeably aggravate or worsen back pain. By staying active, those who suffer from low back pain can gain greater flexibility and quicker recovery.

Age And Gender Issues

How to Relieve Lower Back Pain IN SECONDS

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.

Because it represents 97% of cases, mechanical low back pain deserves to be discussed first. To determine the factors that bring out the pain, the doctor will consider the following causes of mechanical low back pain:

  • Muscle strain
  • Spondylolisthesis
  • Herniated disc
  • Osteoarthritis
  • Spinal stenosis

Low back pain that gets worse with sitting may indicate a herniated lumbar disc . Acute onset, that is, pain that comes on suddenly, may suggest a herniated disc or a muscle strain, as opposed to a more gradual onset of pain, which fits with osteoarthritis, spinal stenosis, or spondylolisthesis.

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How Are Sleep And Lower Back Pain Related

Researchers have long seen an association between lower back pain and sleeping problems, and growing evidence points a two-way relationship in which they can be mutually reinforcing.

Discomfort from pain can be a major barrier to sleep. Lower back pain makes it hard to get comfortable enough to fall asleep or may provoke nighttime awakenings when pain surges.

At the same time, people with sleep problems are more likely to start having pain or to have pain get worse. Experts arent certain why this happens, but there are several potential explanations. Sleep deprivation may impair healing, affect mood in a way that heightens pain sensitivity, or disrupt chemicals in the brain that are involved in how we experience pain.

Manage Or Reduce Stress

Stress can trigger muscle tension and painful spasms, including in the back. If long-term stress or a traumatic event seems to have caused back pain, a person can try stress-relief techniques, such as:

  • Mindfulness meditation.One study showed that mindfulness-based stress reduction improved back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to assist with the pain.
  • Deep breathing. Taking deep breaths in and out for several minutes can calm the bodys stress response.
  • Progressive muscle relaxation. This involves tensing and relaxing muscles in the body, focusing on one muscle group at a time. Lying on their back, a person can start with their feet and gradually move up to the shoulders.
  • Guided imagery. This involves focusing on specific mental images to bring about a feeling of relaxation. One study found guided imagery and music helps with work-related chronic stress.
  • Yoga. Yoga focuses on particular poses and breathing and can help with relaxation, especially when practiced regularly. One review found yoga to be an effective stress management tool.

Many smartphone apps are available to guide a person through relaxation techniques and meditation.

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Dysfunction Of Sacroiliac Joints

Dysfunction of the sacroiliac joints is also called sacroiliitis. You have two sacroiliac joints, one on each side of your spine where it connects with the top of your pelvis. Sacroiliitis is inflammation of this joint. It can affect one or both sides.

Pain in your lower back and buttocks is the most common symptom. The pain is usually made worse by:

  • standing
  • unexplained weight loss
  • pain after a fall or injury

If you need help finding a primary care doctor, you can browse doctors in your area through the Healthline FindCare tool.

Best Exercise For Lower Back Pain Relief

The Reason Why You Wake Up In the Morning with Back Pain ...

There are many types of exercises that can relieve lower back pain. These include, but are not limited to, yoga, pilates, and core strengthening.

Doing these types of workouts will help strengthen the back muscles and provide relief for people who suffer from low back pain.

One way to choose the best type of exercise for you is to assess your physical limitations- what type of equipment or activities would be safe for you? For example, people who have back pain and arthritis will probably want to avoid exercises that require heavy lifting.

People who have back problems and a physical disability might not be able to perform core exercises or exercises that require lifting.

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When Should I See My Healthcare Provider About Lower Back Pain

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

What Are Some Other Causes Of Lower Back Pain

The shape of your spine, and well as spinal diseases, are other culprits in lower back pain. Depending on a range of factors, your doctor may look for:

Abnormal spinal curvature. A normal spine resembles a gently curved letter S when seen from the side. Abnormal curves include:

  • Lordosis, in which the spine curves too far inward at the lower back
  • Kyphosis, in which the spine is abnormally rounded in the upper back
  • Scoliosis, in which the spine curves from side to side, often in a C shape

Normal and abnormal curves of the spineArthritis. There are more than 100 types of arthritis, many of which can cause lower back pain. The most common types include osteoarthritis , rheumatoid arthritis, and ankylosing spondylitis.

Cauda equina syndrome . Compression of the bundle of nerves that forms below the spinal cord in the lumbar spine. It is a rare but serious disorder that requires immediate medical attention and possibly emergency surgery. CES got its name from the fact that the fanned-out bundle of nerves resembles the base of a horses tail.

Discitis or osteomyelitis.Both infections of discs and bone can cause severe pain and require prompt medical attention.

Spinal tumors. When cells divide and multiply unchecked, the result is a tumor. Both benign and malignant tumors can cause lower back pain. They can either originate in the spine or metastasize there, meaning theyve spread from somewhere else in the body.

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Don’t Rest An Achy Back

Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.

When To Contact A Medical Professional

Low back pain- The most common causes of lower back pain
  • Back pain after a severe blow or fall
  • Burning with urination or blood in your urine
  • History of cancer
  • Loss of control over urine or stool
  • Pain traveling down your legs below the knee
  • Pain that is worse when you lie down or pain that wakes you up at night
  • Redness or swelling on the back or spine
  • Severe pain that does not allow you to get comfortable
  • Unexplained fever with back pain
  • Weakness or numbness in your buttocks, thigh, leg, or pelvis

Also call if:

  • You have been losing weight unintentionally
  • You use steroids or intravenous drugs
  • You have had back pain before, but this episode is different and feels worse
  • This episode of back pain has lasted longer than 4 weeks

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Common Causes Of Chronic Lower Back Pain

“Chronic lower back pain is less likely to be caused by injury to your muscles and ligaments and more likely to be due to issues with the lumbar disks, nerves, joints or vertebrae,” says Dr. Palmer. “There are several potential causes of chronic pain in the lower back.”

In general, osteoarthritis and degenerative disk disease are the underlying cause of many types of chronic lower back pain. However, lower back pain can also be caused by accident-related trauma and acute stress.

How Do Sleeping Positions Affect Lower Back Pain

Another link between sleep and lower back pain is tied to how sleeping position affects spinal alignment. Although posture is typically associated with sitting and standing, its also critical when lying down.

A sleeping position that involves twisting, contorting, or otherwise putting pressure on the lumbar spine can cause pain and stiffness. This pain is often worse in the morning but may persist throughout the day.

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The Universal Guide To Lower Back Pain: Everything You Ever Wanted To Know Straight From The Experts

In This Article: Lower Back Anatomy | How Long Does Lower Back Pain Usually Last? | Common Causes | Other Causes | Home Remedies | Nonsurgical Treatments | Complementary, Alternative, and Emerging Treatments | Surgery | When Is Lower Back Pain an Emergency? | Lower Back Pain Prevention |

If youve ever had lower back pain stop you from doing what you want, youre not alone. Lower back pain is one of the most common medical problems in the world. It is a leading reason why people visit a doctor, affecting more than 80% of adults at some point in their lives. According to the Global Burden of Diseasea significant study published in the Lancet medical journallower back pain is also a leading cause of disability.

While severe lower back pain can cause worry, pain severity is not always an indication something is seriously wrong. Photo Source: Shutterstock.

You may not be able to prevent lower back pain, especially as you age and your back loses some strength and resilience. Fortunately, there are many ways you can get relief, no matter the cause of your back pain.

What Causes Low Back Pain

Upper &  Lower Back Pain Causes. Feeling very uneasy on ...

It is usually caused by muscle strain in your lower back. If you strain a muscle in your back, it can hurt to move it.

Another cause of low back pain is a bulging disk. Disks in your spine give cushioning and support. When a disk bulges, or herniates, it may irritate a nerve . This can cause pain that travels down your thigh or leg. Pain caused by nerve irritation is called sciatica .

In rare cases, back pain may be caused by an infection, cancer, or other diseases.

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