What Can I Do To Relieve Low Back Pain- Back Pain Relief

 What Can I Do To Relieve Low Back Pain 



Figuring out what’s behind your back pain isn’t always easy to start, there are a lot of confusing back-ailment terms (is a ‘bulging’ disc the same as a ‘slipped’ disc?), so it helps to understand a bit more about your anatomy.

A disc, made of cartilage and filled with a gel-like material that acts like a shock absorber, is found between each vertebra. Ligaments, muscles, tendons and small joints called facets hold the vertebrae together.What Can I Do To Relieve Low Back Pain

Plus that information in mind, we’ve broken down The possible reasons for your lower back pain.



Reasons For Back Pain

1) Disc pain.

In the case that one of the discs is pushed a bit out of place, usually as a normal part of aging, it’s called a ‘bulging’ disc. If this disc has some cracked cartilage due to an inherited trait, wear and tear or sudden trauma and some of the shock absorbing gel inside the cartilage protrudes out, it’s called a ‘herniated’ (or ‘ruptured’ or ‘slipped’) disc. Both bulging and herniated discs may possibly or can not cause pain.

2) Degenerative Disc Disease.

You might just also have normally heard the term “degenerative disc disease.” It’s not a disease, but rather a kind of catch-all term that refers to the condition of the discs, which lose their water content and sponginess with age, which can lead to osteoarthritis, herniated discs or bulging discs.

3) Facet joint pain.

Facet joints are supplied by two nerves, and if either becomes inflamed or pinched, it can be painful.

4) Pinched nerve.

Discs pushed out of place might compress a nerve. Often it’s the sciatic nerve (which runs out of the lower spine and into the leg) that is compressed or inflamed. This precipitates shooting pain called sciatica in the lower back, leg and buttock.

5) Spinal stenosis.

This occurs when the spinal canal becomes narrowed (most often due to arthritis) and impinges on nerves, causing pain.

6) Muscle or ligament strain.

An intense workout or lifting something heavy is also a persistent source of pain, especially in the lower back. Low back pain is the most common form of back pain because those muscles, ligaments and discs are under the most pressure when you’re sitting or lifting.


7) Osteoarthritis.

“The underlying bone senses this and then it responds by generating little extra ridges of bone called osteophytes or bone spurs. These little ridges rub against each other, and this mechanical irritation can cause pain.”.

8) Fibromyalgia.

Fibromylagia mostly affects women and is recognized as a disturbance of the natural way the body deals with pain. “For many patients who experience back pain, it’s not because of a structural abnormality,” says Fitzcharles. “Rather, the impairment of pain-processing mechanisms means the brain is hypersensitive to incoming sensory input, or there is a lack of natural mechanisms to inhibit pain.”.

#1 way to remove back pain Forever


Is Back Pain Serious?

Back pain is occasionally a symptom of a serious condition. If you have a history of cancer, or if your back pain is associated with fever, unexplained weight loss, or loss of bowel or bladder control, or gets severely worse when you’re lying down or at night, see a healthcare professional immediately.

Causes of Chronic Lower Back Pain.

Pain is considered chronic once it lasts for more than three months and exceeds the body’s natural healing process. Chronic pain in the low back often involves a disc problem, a joint problem, and/or an irritated nerve root. Common causes include:.

1. Lumbar herniated disc

The jelly-like center of a lumbar disc can break through the tough outer layer and irritate a nearby nerve root. The herniated portion of the disc is full of proteins that cause inflammation when these guys reach a nerve root, and inflammation, as well as nerve compression, cause nerve root pain. The disc wall is also thoroughly supplied by nerve fibers, and a tear through the wall can cause severe pain.

2. Degenerative disc disease

At birth, intervertebral discs are full of water and at their healthiest. As people age over time, discs lose hydration and wear down. As the disc loses hydration, it can not resist forces as well, and transfers force to the disc wall that might just develop tears and cause pain or weakening that can lead to a herniation. The disc can also tumble and contribute to stenosis.

See Lumbar Degenerative Disc Disease (DDD).

3. Facet joint dysfunction

There are two facet joints behind each disc at each motion segment in the lumbar spine. These joints have cartilage between the bones and are surrounded by a capsular ligament, which is abundantly innervated by nerves. These joints can be painful by themselves, or in conjunction with disc pain.

4. Sacroiliac joint dysfunction

The sacroiliac joint connects the sacrum at the bottom of the spine to each side of the pelvis. It is a strong, low-motion joint that primarily absorbs shock and tension between the upper body and the lower body. The sacroiliac joint can become painful if it becomes inflamed (sacroiliitis) or if there is too much or too little motion of the joint.

See Sacroiliac Joint Dysfunction (SI Joint Pain).

5. Spinal stenosis

This condition causes pain through narrowing of the spinal canal where the nerve roots are located. The narrowing can be central, forminal, or both, and can be at a single level or multiple levels in the lower back.

See Lumbar Spinal Stenosis.

6. Spondylolisthesis.

This condition occurs when one vertebra slips over the adjacent one. There are 5 types of spondylolisthesis but the most common are secondary to a defect or fracture of the pars (between the facet joints) or mechanical instability of the facet joints (degenerative). The pain can be caused by instability (back) or compression of the nerves (leg).

7. Osteoarthritis.

7. This condition results from wear and tear of the disc and facet joints. It is also referred to as spondylosis or degenerative joint disease.

8. Deformity

8. The deformity may well be associated with lower back pain if it leads to the breakdown of the discs, facet joints, sacroiliac joints or stenosis.

9. Trauma

Acute fractures or dislocations of the spine can lead to pain. Lower back pain that develops after a trauma, such as a motor vehicle accident or a fall, should be medically evaluated.

10. Compression fracture

10. A fracture that occurs in the cylindrical vertebra, in which the bone essentially caves in on itself, can cause sudden pain.

It is important to note that the presence of one or more of these conditions does not necessarily mean that is the cause of pain. For example, osteoarthritis or degenerative disc disease could appear on an imaging study but the person may perhaps not report pain.

If Your wondering What Can I Do To Relieve Low Back Pain continue reading for your question may be answered.



What Can I Do To Relieve Low Back Pain & How To Reduce Low Back pain.

Now That you have a hold of what constitutes low back pain and even more what constitutes Chronic Lower Back Pain here are some remedy’s you can do to reduce lower back pain. Now know these are only temporary fixes, youll still want to see your doctor to get a better diagnoses on what is causing your lower back to get in pain.



Sleep Smarter

The best sleeping position for lower back pain might just be sleeping on your side with your knees drawn up close to your chest (also known as the fetal position). Resting on a too soft mattress can also cause lower back pain.

Keep Exercising

Activity is habitually the best medicine for back pain. “Simple exercises like walking can be very helpful,” Wilmarth says. “It gets people out of a sitting posture and puts the body in a neutral, upright position.”.

But remember to move in moderation, Flippin says. “Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.”.

Maintain Good Posture

The pain may well have started after a long workout at the gym, but the strain that caused it has probably been building for years. Wilmarth says most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.

” Little things add up,” she says. “You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.”.

 See a Specialist

Developing an individualized exercise plan is essential to managing chronic back pain, says D. Scott Davis, PT, MS, EdD, OCS, an orthopaedic physical therapist and associate professor at West Virginia University.

Find a physical therapist, exercise physiologist, or chiropractor who specializes in back care. These individuals will match you with the right exercise plan.”.

Strengthen Your Core.

Most people with chronic back pain would gain from stronger abdominal muscles.

” The torso is a combination of many muscle groups working together,” Frank B. Wyatt, EdD, principal of exercise physiology at Missouri Western State University, tells WebMD in an email. “If the abdominals are weak, various other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.”.


 Improve Flexibility

Way too much tension and tightness can cause back pain. “Our goal in increasing flexibility is to put an equal load throughout the body from the feet all the way up to the head,” Davis says. “One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.”.

 Get Hot And Cold Patches.

You can use both ice and heat to your advantage when you experience lower back pain. Order is important here. When faced with a new injury, first you ice it, then use heat.

If you’ve tweaked your lower back, apply ice during the first 24 to 48 hours. Here’s how you can use ice to your advantage:.

Place ice cubes or crushed ice in a plastic bag, or purchase a cool pack. Wrap what you’re using in a cloth to protect your skin from injury.
Apply to your lower back for no more than 10 minutes at a time.
Repeat as needed throughout the day. Give yourself at least 10-minute breaks between ice applications.

While heat might possibly be tempting to apply after an injury, it can cause your body to release even more inflammatory compounds into your body. After one to two days and for chronic pain, you can begin to apply heat.

The same rules apply as a cold pack: Refrain from applying the heat source directly to your skin. While it can be tempting to sleep with a heating pad all night to relieve your back pain, avoid doing this.

 Apply Ice and Heat

Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury– particularly if there is swelling– and then switching to heat.

But “it is difficult to say if ice or heat is more beneficial,” Flippin says. “I recommend that patients use whichever these professionals find comforting as long as their skin is protected.”.

Sleep the Right Way

The amount of rest you get is important, and so is the position you get it in. “Sleeping in a bad position or on a mattress without support can cause back pain,” Wilmarth says.

Some pointers:.

Back sleepers should put pillows under their knees.
Side sleepers should place pillows between their knees to keep their spine in a neutral position.
Stomach sleeping causes the neck and head to twist and can put undue stress on the back.

Quit Smoking

Lighting up doesn’t just damage your lungs; it can also hurt your back.

A study recently published in the American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked.


” Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue,” Flippin says. “I tell all my patients that quitting smoking could help alleviate their back pain.”.

Try Talk Therapy

Back pain is often seen with issues such as depression and anxiety, says Alex Moroz, MD, associate prof of rehabilitation medicine at NYU Langone Medical Center.

” Your emotional state colors the perception of pain,” Moroz says. “Therapy can be a helpful part of rehabilitation.”.

 Use Relaxation Techniques

Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.

” If you can induce a relaxation response, it will help reduce the perceived pain level,” Moroz says.

Lower back pain is extremely common and one of the top reasons for missed workdays. That’s because the lower back supports the weight of the upper body and is subject to a lot of stress and strain– especially during everyday movements like lifting and twisting.

One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.

Ways Of Dealing With Low Back Pain

Maintain correct posture during activities.

To protect your lower back from injury, it’s important to maintain proper posture when performing physical activities– especially if you play sports or have a job that requires repetitive motions. Avoid slouching as much as possible and aim to keep your spine erect. When lifting, bend and straighten from the knees, not the waist. And be sure to move your hips when twisting from side to side.

 Maintain correct posture when sitting.

You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.

Use ice or heat

If you’ve experienced a lower back injury, applying ice within the first 24-72 hours afterward can help ease pain and reduce swelling. After that, switch to heat to help relax tight muscles. Heat also is significant for chronic lower back pain that isn’t related to an acute injury. Regardless of whether you’re using heat or ice, you shouldn’t use it for more than 20 minutes at a time. This will help prevent skin damage.

 Stretch your muscles.

Stretching is a great way to relieve chronic and acute lower back pain– and prevent future lower back problems. Because the muscles in the back extend in many different directions, it’s important to do a variety of stretches. Basic lower back stretches include:.

Lying flat on your back and pulling your knees to your chest.
Lying flat on your back with your arms outstretched in a “T” position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (called a “superman”).

Wear proper footwear

Supportive footwear can improve your overall posture, increase stability and decrease your risk of suffering from lower back pain. Make sure you wear the appropriate footwear for the activity you are performing (sneakers for running or exercising, or boots for doing construction work). Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.

 Maintain a healthy weight

Being overweight can increase the strain on your lower back, especially as you age. Follow your doctor’s recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.

Stay active

If you’re dealing with lower back pain, you should resist the temptation to stay in bed. In fact, moving around and engaging in gentle stretching can help your lower back muscles heal faster. Carefully move within your comfort zone and avoid strenuous activities that cause more pain.

Consider using over-the-counter pain relievers.

Over-the-counter pain relievers– especially anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen– are the workhorses for lower back injuries because they similarly reduce swelling. To get the maximum benefit from these medications, it’s important to take them round-the-clock for several days in a row when you’re experiencing lower back pain. These medications aren’t safe for everyone, so check with your doctor before taking them.

 Get a massage

In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.

 Sleep on a quality mattress.

Lower back pain sufferers usually gain from sleeping on a medium-firm mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.

If your lower back pain doesn’t improve after 4 to 6 weeks of home care using these suggestions, you should see your doctor. You too should contact your doctor right away if you have any “red flags,” including:.

A history of cancer or a recent infection.
A recent fall or some other accident.
Extreme fatigue.
Rapid weight loss.
Signs of infection, such as fever, chills, sweats.
Nerve problems, such as shooting pain, numbness or tingling.
Changes in bowel or bladder function.

Fresh options for treating lower back pain may perhaps include physical therapy, pain management with cortisone injections or, in certain cases, surgery. lower back surgery can be beneficial for patients who are experiencing nerve problems and injured discs, it’s not typically recommended for patients with other types of lower back pain.What Can I Do To Relieve Low Back Pain


Lower back pain can be a chronic and debilitating condition. Small, daily actions can either help or worsen your discomfort. By taking steps to strengthen, stretch, and protect your back, you can ideally stop or slow pain.

However, severe cases of low back pain can’t always be fixed by lifestyle changes. If your lower back pain interferes with your ability to perform everyday activities, talk to your doctor.


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