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What To Do With Lower Back Pain At Home

When Should I See My Healthcare Provider About Lower Back Pain

How To Relieve Lower Back Pain At Home-4 Easy Methods

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 Is A Back Brace

A back brace is a device a person may wear to support their back. Some people believe they may reduce back pain, prevent injuries, promote recovery, and encourage correct posture and proper spine alignment.

A back brace usually features elastic compression bands and rigid plastic or metals, or a combination of both. They come as either custom-fitted or prefabricated designs. Prefabricated or off-the-shelf types are readily available and do not require fitting and molding.

Relieving Your Back Pain

When you are suffering from an ache or struggling to get lower back pain relief, it may seem difficult to take a proactive approach to the matter. However, alleviating such aches may be largely within your control. If you make some simple changes in habit and lifestyle, you might be pleasantly surprised by the results. At North Texas Medical Center, we take great pride in helping our community achieve better health. If you are suffering from backache, call us at , or contact us online today.

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Acupressure For Lower Back Pain

It sounds too easy to be true, but this amazingly simple technique is a powerful tool for lower back pain relief, sometimes instantly.

Acupressure, which can be done on your own at the comfort of your home, increases the production of endorphins, the bodys natural pain relievers.

Heres how to do it:

1. Place your fingertip between your nose and upper lip.

2. Apply deep pressure and hold this pressure for several seconds, then release. Repeat 5-10 times.

3. Next, place your fingertip between your inner ankle bone and Achilles tendon.

4. Apply deep pressure, hold for several seconds, then release. Repeat 5-10 times.

5. Finally, make a fist. On the outside of your hand near the pinkie finger locate the spot where the skin folds and bulges, and press there .

Bulging Disc Treatments: 7 Ways To Find Natural Relief From Back Pain

9 Basic Low Back Pain Stretches to do at home

A bulging disc is a very common occurrence that results in a spinal disc compressing against an adjacent nerve root. The disc essentially pushes out of its normal place and starts impinging on nearby nerves of the spine, sometimes causing pain. For some people, bulging discs can cause a good deal of discomfort, at times progressing enough that they can become disabling and affect someones quality of life greatly.

There are different severities of bulging or herniated discs some that are more problematic than others. Not everyone with a bulging disc experiences pain or even any noticeable symptoms at all, although many do. In fact, its now understood that many people with bulging herniated discs function without any pain at all and arent even aware of the problem.

Studies show that bulging discs are common more than 50 out of 100 older people examined using magnetic resonance imaging have some degree of a bulging disc but the underlying causes arent well-understood, which makes appropriate treatment difficult.

If youve visited a doctor about a painful bulging disc, you might have been given medications, such as over-the-counter painkillers, anti-inflammatory drugs, muscle relaxers or steroids to help control your symptoms. While these might work in the short term to keep you more comfortable, they wont target the underlying cause of the bulging disc or prevent another one from forming.

1. See a Chiropractor for Spinal Adjustments

2. Visit a Physical Therapist

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Double Knee To Chest Stretch

  • Get on your back, feet on the floor.
  • Gently pull both knees towards your chest.
  • Hold position 20-30 seconds.
  • Repeat 3-5 times.

The stretch helps to promote lumbar spine flexibility and movement and can be done before or after workouts to prevent muscle strain and injury. This exercise also gently activates cores muscles which can improve overall body performance and help to reduce lower back pain.

Need Help For Chronic Pain We Got Your Back

Anytime youre experiencing back pain that lasts longer than two weeks with no improvement, we strongly recommend you seek care.

If you think you need care right away, you can also go to your nearest orthopedic urgent care location.

If you have a new injury or you dont think youre ready for an intensive program like PNBC, a great place to start is to find a physical therapy location and make an appointment. Our physical therapists will tailor strengthening and mobility exercises to your unique needs, and you can plan on about six visits.

But if youre experiencing yet another chronic back pain flare up, home remedies and short-term treatments alone wont provide lasting relief. While chronic pain is long-lasting, it doesnt have to be permanent and you probably dont need surgery. And thats where the PNBC spinal strengthening program might be able to help.

So, if youre ready to find a better way to manage and heal your back pain, schedule an in-person or video visit consultation with PNBC today.

Is PNBC right for you? Schedule a consultation appointment.

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How Can You Prevent Lower Back Pain

While you cant stop aging or change your genetic makeup, lifestyle changes can help manage and prevent lower back pain. Having a healthy lifestyle may make you less likely to suffer an accidental injury, too.

Improve your physical fitness. People who are not physically fit are more likely to develop lower back pain because strong core muscles help support the lower back.

Stay active. People who lead sedentary lives may be more likely to injure themselves when they do exert themselves. As far as back health is concerned, its better to do a smaller amount of physical activity most days of the week than to sit all week and over-exert yourself on the weekends.

Lose weight if necessary. The more you weigh, the more pressure you have on your lumbar vertebrae. Being overweight or obese can put stress on the back and lead to lower back pain.

Lift heavy objects the right way. Be sure to squat while lifting so that your hips and knees do much of the work. Keep the load close to your chest while you lift.

Your legs, not your lower back, should be the main driver when you’re lifting something heavy.Make your workspace as ergonomic as possible. If you sit at a desk, make sure your chair has plenty of low-back support and your hips are at a right angle to the floor.

Dont use tobacco products. In addition to all the other health problems tobacco use causes, it can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

For Every Person An Essential Daily Activity Is A Nights Rest With A Full

How to Treat Lower Back Pain at Home – Low Back Pain Exercises

An unpleasant, painful feeling torments both during the day and at night, not giving you a good nights sleep. The causes of pain can be various diseases and back injuries, pathological processes. However, it is necessary to organize a nights sleep in such a way as to reduce pain and ease the condition as much as possible.

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What To Do About Lower Back Pain

Most of the time lower back pain is a result of daily stress and weak muscles. Sometimes it is a spasm caused by an accident or just putting on your socks in the morning.

You might start with some tried and true home remedies like ice, massage, or over the counter medications, then modify your exercise routine and lower the intensity of your work out. Pay careful attention to the pain when it happens, and what you are doing. If the pain gets worse or doesnt go away within 72 hours, a trip to see one of our physicians at OrthoNY may be in order.

If this is indeed a chronic issue, you may already have a physical therapist you can turn to for help. The worst thing you can do is to ignore it or think you can work it out.

Maintaining A Healthy Weight Can Help Reduce Back Pain

If youre at a healthy weight, your muscles dont have to work as hard to support you against gravity. The muscles wont fatigue as quickly, and that would be helpful with pain, says Stephens. Theres also less pressure on your back and other joints, he adds.

A meta-analysis of 33 studies published in the American Journal of Epidemiology examined the association between overweight and obesity and low back pain, and found that both conditions increased the risk for low back pain.

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Causes And Diagnosis Of A Pulled Back Muscle

Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include:

  • Falling, especially if you hit the ground hard or fall in an awkward position.
  • Repetitive movements that stress and irritate the back muscles.
  • Unsafe lifting, lifting while twisting, or lifting a very heavy object. Parents sometimes injure their backs throwing or playing with children.
  • Excess weight that puts excess strain on back muscles. People who are overweight, people who suddenly gain weight, and pregnant women are more vulnerable to pulled muscles.
  • A sedentary lifestyle. This may weaken the back, increasing the risk of injuries.
  • Poor posture when sitting or bad form when doing athletic activities.

A medical professional may suspect a strain or sprain based on symptoms and your medical history. If another injury, such as a broken bone or herniated disc, is possible, the provider may do other tests, such as an x-ray or MRI scan.3

How To Fix Lower Back Pain At Home

6 exercises for lower back pain

Lower back pain is an increasingly common experience for so many people around the world. It can strike after exercise, traumatic event, or even lifting the laundry bin. The spine and its muscles are a robust network to support the body and its movement but can also be the source of discomfort and pain.

The most important aspect of dealing with low back pain is getting the right care at the right time.

If you experience a traumatic injury or event that leads to back pain seek immediate medical attention. The list of stretches and exercises below assume that your back pain is a non-emergency injury and you can tolerate a pain-free range of motion throughout each movement.

These movements are in order of intensityand complexity, if you are trying them at home do work through the list progressively.

All of the stretches should be done daily and exercises can be completed in 3 sets of 10 repetitions 3-4 times a week. Also, if you have a foam roller that can too be a good way to carefully releave pain.

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Why Is Lower Back Pain Such A Common Problem

The bottom part of your back typically has just five vertebrae fewer than your neck and mid-back. And these vertebrae do a lot of heavy lifting! Your lower back is where your spine connects to your pelvis, bearing the weight of your upper body. This area experiences a lot of movement and stress, which may lead to wear, tear and injuries.

What Are Some Complementary Alternative And Emerging Treatments For Lower Back Pain

In some cases, doctors suggest therapies that are not considered standard of care. They probably wont be covered by insurance, but they may be worth considering. Examples include:

Platelet-rich plasma . PRP treatments use a small sample of your own blood that has concentrated amounts of blood building blocks known as platelets. Your doctor then injects the PRP directly into a damaged disc. The theory is that PRP injections use your own healing system to accelerate improvement of injured tendons, ligaments, muscles, and joints. PRP treatment has a longer track record in knee osteoarthritis, but a recent review article in the Journal of Spine Surgery suggests it may have a useful role for back pain, too. PRP needs a lot more research before it can be considered a proven technique.

Stem cells. In this emerging treatment, your doctor injects stem cells harvested from your hip into the intervertebral disc or discs causing your pain. Doing so may lessen pain and the degenerative effects of aging, though, like PRP, more research is needed before stem cells for lower back pain could eventually become the standard of care.

Acupuncture. Your doctor probably doesnt perform acupuncture , but may support you trying it as a complementary therapy. Acupuncture involves careful insertion of fine, sterile needles into specific points on your body. This may stimulate the release of your natural pain-killing chemicals.

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Chronic Low Back Pain Of No Specific Origin

Low back pain is defined as pain, tightness, and stiffness between the lower end of the rib cage and the buttocks. “Chronic” means the pain has lasted for twelve weeks or longer, and “no specific origin” means the pain cannot be traced to any specific cause, incident, or injury.

Most susceptible are individuals who perform heavy physical work, especially when there is ongoing anxiety, depression, and emotional stress at the same time. The longer the stress and back pain continue, the more difficult it is to ease the symptoms and return the patient to normal functioning.

Treatment involves nonsteroidal anti-inflammatory drugs and sometimes opioid medications for pain, though both have risks when used long term. Antidepressants may also be tried, along with psychological counseling.

Corticosteroid injections for the back are effective for some patients, and fusion surgery is sometimes attempted. Lifestyle changes in the form of improved diet, exercise, and stress management are very helpful in most cases.

Rarity: Common

Top Symptoms: lower back pain, unintentional weight loss, back pain that shoots to the butt, fever, involuntary defecation

Symptoms that always occur with chronic low back pain of no specific origin: lower back pain

Symptoms that never occur with chronic low back pain of no specific origin: thigh numbness, buttocks numbness, lower back pain from an injury

Urgency: Primary care doctor

Stretch Your Hamstrings Twice Daily

10 EXERCISES TO RELIEVE LOWER BACK PAIN AT HOME

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

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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.

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.

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How Long Does Lower Back Pain Usually Last

Lower back pain can be categorized as acute, subacute or chronic. Acute episodes of lower back pain usually last from a few days to 4 weeks and subacute lower back pain lasts between 4 to 12 weeks. However, according to the National Institutes of Health, about 20 percent of people with acute back pain go on to develop chronic back paindefined as pain that lasts 12 weeks or longer. Even in these cases, there are many different treatment options to help relieve lower back pain symptoms.

When your back is really killing you, you might worry something is seriously wrong. The same goes for back pain that seems unending. The good news is that while back pain is a major inconvenience, it is rarely an urgent medical issue. In fact, most of the time you dont have to treat it. Back pain usually resolves on its own unless you have a major underlying issue.

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