How To Relieve Back Pain
The following tips may help reduce your back pain and speed up your recovery:
- stay as active as possible and try to continue your daily activities this is 1 of the most important things you can do, as resting for long periods is likely to make the pain worse
- try exercises and stretches for back pain other activities such as walking, swimming, yoga and pilates may also be helpful
- take anti-inflammatory painkillers, such as ibuprofen remember to check the medicine is safe for you to take and ask a pharmacist if you’re not sure
- use hot or cold compression packs for short-term relief you can buy these from a pharmacy, or a hot water bottle or a bag of frozen vegetables wrapped in a cloth or towel will work just as well
Although it can be difficult, it helps if you stay optimistic and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.
Back pain usually gets better on its own within a few weeks or months and you may not need to see a doctor or other healthcare professional.
But it’s a good idea to get help if:
- the pain does not start to improve within a few weeks
- the pain stops you doing your day-to-day activities
- the pain is very severe or gets worse over time
- you’re worried about the pain or struggling to cope
If you see a GP they will ask about your symptoms, examine your back and discuss possible treatments.
They may refer you to a specialist doctor or a physiotherapist for further help.
What Home Remedies For Lower Back Pain Actually Work
Unless youve had a major injury, such as a fall or car accident, you probably dont need to rush to the doctor for back pain. You may want to try these simple self-care strategies first.
Avoid bed rest. When lower back pain strikes, people often think complete rest will relieve back pain. However, a review of many clinical studies found that patients who retreated to bed actually experienced more pain and recovered more slowly than patients who stayed fairly active
Use ice and/or heat. Many people find that using ice or cold packs for periods of up to 20 minutes at a time helps reduce pain and swelling. Always wrap ice or a cold pack in a thin towel before putting it on your body so you dont injure your skin. You may also find that heat, such as a heating pad or warm bath, eases pain. Ice is recommended in the first 48 hours after injury then you can try a combo of ice and heat.
Try over-the-counter remedies. Short-term use of OTC pain relievers, such as the nonsteroidal anti-inflammatory drugs ibuprofen and naproxen, may ease your lower back pain. Also consider OTC creams, gels, patches, or sprays applied to the skin. They stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain.
What Are The Symptoms Of Serious Back Injury
Severe back injuries include fractures , wounds, extensive bruising and damage to your spinal cord and internal organs.
Any of the following symptoms could indicate a severe back injury. You should see a doctor right away if you have:
- difficulty breathing or shortness of breath
- problems with urinating or passing stool
- numbness or pins and needles to the arms, legs, hands or feet
- fever
- paralysis
- blood in the urine
Seek medical assistance immediately by calling an ambulance on triple zero . Do not move the person unless they are in danger and advise the person to not move their back. Support their head, neck and spine and prevent twisting or bending movements.
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Do Morning Stretches In Bed
Simple stretching exercises can relieve back pain, and there are stretches you can do before you get out of bed.
For example, you can lie on your back and do a full-body stretch when you first wake up. For this exercise, stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing.
It may also help to stretch out your lower back. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side.
Common Causes Of Back Pain
Two of the most common reasons for back are muscle strains or ligament sprains. and bad posture can put on your back and make it hurt. and other changes in your spine as you get older can cause back pain. More serious causes of the condition include a ruptured disc or . Possible causes of back pain include:
-
, when the soft center of spinal disc slips out of place
-
, a disease that thins and weakens bones including the vertebrae
-
, a bone infection
-
, arthritis in the spine
-
Sacroiliitis, inflammation of the joint between the pelvis and lower spine
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Herniated Disk In The Lower Back
The backbone, or spine, is made up of 26 bones called vertebrae. In between the bones are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. Although people talk about a slipped disk, nothing actually slips out of place. The outer shell of the disk ruptures, and the jelly-like substance bulges out. It may be pressing on a nerve, which is what causes the pain.A slipped disk is more likely to happen due to strain on the back, such as during heavy lifting, and older individuals are at higher risk.
Rarity: Common
Top Symptoms: lower back pain, moderate back pain, back pain that shoots down the leg, back pain that gets worse when sitting, leg weakness
Urgency: Primary care doctor
Right Side Pain In The Lower Back From Internal Organs Causes And Treatments
A constant dull ache in your right lower back or sharp, agonizing back pain could also come from inflammation or disease in an internal organ below your ribs. The lower right side of your back includes the right kidney, which is located towards your back, just below the rib cage.
Part of your stomach, intestines, and colon are also located on the right side of your abdomen and, usually, if you have any digestive problems, the digestive-related pain may also be felt on the lower right side of your back.
Women also have part of their reproductive system on the right side of their body. For example, ovarian cyst on the right ovary can also be a source of pain in women in the lower part of their back.
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How To Loosen Tight Lower Back Muscles: Top 10 Stretches
In case youre wondering how regular stretching is helpful to loosen chronic tight back muscles, then the answer is quite simple.
Stretching allows vigorous circulation and transportation of nutrients and oxygen via your blood throughout your body.
So, now if youve got a feeling of very tight lower back muscles, hop on the mat and perform these 10 stretches right away.
Disclaimer: This article is for general informational purposes and doesnt substitute any professional or medical advice.
Pigeon pose is one excellent stretching move to loosen up the glutes and hips.
This pose stretches the deep hip rotator muscles that control hip stability.
Steps to Perform Pigeon Pose:
1: To begin with, start in a tabletop position with your knees directly below your hips and your hands a little over your shoulders.
2: Carefully slide your right knee forward and outside to your right wrist.
3: Place your right foot in front of your left knee while resting the outside of your right knee on the floor.
4: Slowly and carefully slide your left leg backward and straighten the knee. Meanwhile, lower the front of your left thigh and try to keep it as close as possible to the floor.
5: Lower the outside of your right buttock on the floor.
6: Place your right foot in front of your left hip and push with your fingertips on the floor.
7: Squaring your pelvis, try to roll your left hip joint in front of your right hell.
NOTE:
What Can I Do For Low Back Pain At Home
If your lower back pain has just started, the best thing you can do is start a log. Record your symptoms, times, dates and which activities trigger the pain or make it worse or better. Take this information to your family physician if the pain doesnt resolve on its own. It will make diagnosing the cause much easier.
Once you know which motion or position causes your lower back pain, try to avoid it and see if you get better. Icing the painful spot can also help. And so can over-the-counter pain relievers that help reduce inflammation. Just remember that pain killers treat only the symptom pain and not its cause.
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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.
Second And Third Trimester
There are several things that can lead to back pain in your second and third trimesters. As your uterus grows to accommodate your growing baby, your gait and posture can change, causing low backaches and pain. Depending on the location of your baby and your gait, the pain may be localized to the right side.
Round ligaments are another possible cause of pain. Round ligaments are fibrous connective tissue that help support the uterus. Pregnancy causes these ligaments to stretch.
As the ligaments stretch, nerve fibers, most commonly on the right side of the body, are pulled, causing periodic sharp, stabbing pains.
Urinary tract infections may also cause pain in the lower right side of your back. Because of bladder compression, 4 to 5 percent of women develop a UTI during pregnancy.
See your doctor if youre pregnant and experiencing any symptoms of a UTI, including:
- burning urination
- abdominal discomfort
- cloudy urine
An untreated UTI in a pregnant woman can lead to a kidney infection, which can seriously affect both mom and baby.
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Symptoms Of Low Back Pain
These might range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Pain that comes on suddenly is âacute.â It might happen during sports or heavy lifting. Pain that lasts more than 3 months is considered âchronic.â If your pain is not better within 72 hours, you should consult a doctor.
Diagnosing Cancer And Back Pain
A doctor will consider your symptoms and medical history when diagnosing potential lower back pain causes. Its important to include if you have a history of cancer or a family history of cancer.
Because cancer is a rare cause of lower back pain in those who dont already have cancer, a doctor may recommend other treatments before doing a full cancer work-up.
However, if pain persists after physical therapy or anti-inflammatory medications, a doctor may order imaging studies and blood testing. These tests can help identify if there are potential cancer markers that are causing the lower back pain.
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What Are The Symptoms Of Lower Back Pain
Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.
Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.
Other symptoms of lower back pain include:
- Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
- Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
- Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.
Is Your Job Causing Back Pain
A job that involves pulling, lifting, or twisting with the low back can cause injury and low back pain. Even prolonged sitting in an awkward position can cause low back pain. Standing on your feet for hours on end? That can cause lower back pain too. The best way to prevent back pain is to know if you are at risk.
Jobs That Can Cause Lower Back Pain
- Airline crew
- Surgeons
- Office personnel
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Sensations That Might Indicate A Medical Emergency
1. Sharp pain rather than a dull ache: This could indicate a torn muscle or ligament, or a problem with an internal organ in the back or side.2. Radiating pain: This pain “moves” or shoots to the glutes or legs, which could indicate a nerve compression condition.
3. Sudden weakness in the legs: Limb weakness can be caused by compressed nerves in the spine due to conditions like sciatica or spinal stenosis. However, sudden leg weakness could also indicate a stroke.4. Incontinence: Back pain paired with inability to control the bowels or bladder might be a sign of serious nerve compression or a spine infection, such as discitis or meningitis.5. Numbness or pins and needles in the groin or glutes: This is known as saddle anesthesia and is also a sign of a serious nerve or spine condition.
If you have leg weakness, incontinence, and numbness together, you might have cauda equina syndrome, a serious illness characterized by spinal cord nerve damage. This is a medical emergency, and patients usually need surgery immediately to decompress the nerves and reduce permanent damage.
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Should I See A Chiropractor For My Back Pain
Spinal manipulation is used by chiropractors and osteopathic physicians to treat low back pain in selected patients. Spinal manipulation applies hand pressure to areas of the low back to relax irritated muscle and lessen the intensity of the pain.
Traction, using pulleys and weights to lengthen and stretch the spine can result in temporary relief. Both techniques will not treat any underlying causes of back pain, but rather offer a temporary relief from lower back pain.
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Stop Looking For A Specific Diagnosis
Stop focusing on a specific diagnosis. Up to 85% of low back pain can be classified as “non-specific.” This means that the origin of your pain cannot be localized to one specific structure or problem.
While common diagnostic tests for low back pain can show the bones, discs, and joints with great detail, no test can tell the exact cause of your pain with 100% accuracy.
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.
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S To Reduce Back Pain
No type of back pain should be overlooked.
Your whole body relies on the health of your back and spine so you want to make sure you treat your pain the right way the first time.
Most pain will go away quickly but if it continues for more than a week or two then you need to seek medical attention.
In this blog, we take a look at 6 important steps to take immediately after experiencing back pain.
We use our back every day to complete regular activities such as sitting up, lifting, and reaching.
Your back is in use all day long making the tendons, muscles, and ligaments in your back work hard.
That’s why the health of the muscles is very important.
These three soft tissue structures need to work synergistically for you to function without pain.
Since they are in constant motion it is common for them to tear, pull or get over-stretched.
And if you’ve ever had a back strain, you know they are nothing to joke about.
When someone says their back is sprained they mean the ligaments are overstretched or torn. Now if they say it is strained then that means a muscle or tendon was overstretched or torn.
People tend to use back strain and back sprain interchangeably but they are in fact different and because of that, the course of treatment and length of that treatment differs also.
Either injury can happen so fast and is easy to do.
Signs that you have torn, strained, or pulled a muscle in your back:
- A sore or tender lower back
- Sudden pain
