Best ways to stop lower back pain. Stop saying: “My lower back pain is killing me”

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Do you ever feel pain in your lower back? For many people, this is a common occurrence.

Lower back pain is one of the most common forms of pain that people experience.

There are many reasons why someone might experience lower back pain, but one thing is for sure: it can be extremely debilitating.

In this blog post, we will discuss the causes of lower back pain and ways to prevent it from happening!

Let’s get started!

How to stop hurting your lower back?

There are a few things people can do to prevent chronic lower back pain. I am sure that you have heard the basics preventors like, you should maintain good posture and alignment when sitting, standing, and moving. However, there is so much more you can do to fight back pain.

How to fight lower back pain 24/7:

Posture

Lower back pain can be caused by a number of things, but one of the most common causes is bad posture.

When you sit or stand for long periods of time without moving around, your muscles and ligaments start to tighten up, which can pull on your spine and cause serious pain through out the body.

Additionally, good posture can also improve your breathing and overall circulation. To maintain good posture, be sure to stand up straight and tall, keeping your shoulders relaxed and down.

There are a few things you can do to help prevent lower back pain:

– Take breaks often to move around and stretch.

– Make sure your workstation is set up correctly so that you’re not straining your neck or shoulders.

– Practice good posture by keeping your shoulders down, your chin level and your spine straight.

-When sitting, keep your feet flat on the floor and avoid crossing your legs.

Pro tip: To keep your spine straight and avoid slouching. Put a pillow behind your lower back when driving/sitting

Lifting

Additionally, you should avoid lifting heavy objects improperly and stay active to keep your muscles strong. Focus on lifting with your legs, this is much easier on your back/spine.

It doesn’t matter how much something weights, if you already have muscle strain in your back take time to place your feet shoulder apart, bend at the knees, and pick up what you lifting close to your chest. Your spine will thank you!

There are a few things you can do to help prevent lower back pain:

-Avoid lifting objects that are too heavy for you.

-Use a lifting belt if possible. (Beyond helpful for both your spine and lumbar support)

– Warm-up before any physical activity.

-KEEP YOUR SPINE STRAIGHT

Pro tip: It is easy to overlook lifting, but the truth is, that lifting is a part of everyone’s life. Know your own limits and do not exceed them. Exceeding what your body can do may lead to more severe back pain or severe surgery.

Sleeping

Sleeping is the greatest thing of all time, nothing beats lying down in your bed. While relaxing in bed is the best way to end the day, it can also prevent back pain. Next time your getting some well deserved bed rest, work on fixing your sleep position. This is crucial to fighting back pain around the clock.

Below we will tell you how to fix your sleep position.

Keep your body and spine perfectly allied with each other while on your bed. Make sure your neck is slightly propped up on a pillow, this will do three things for you. One, it will ease the tension in your neck, and two, it will stop you from tossing and turning throughout the night which could lead to more pain. Three, it will keep your spine straight making your back pain slowly disappear.

Bed rest is a pivotal tool for fighting back pain. Even the slightest movement seems to aggravate the spine making your back pain symptoms worse. So with that being said get some bed rest and wake up to zero pain.

There are a few more things you can do to help prevent lower back pain when you sleep:

-Sleep on your side or on your back with a pillow under your knees. This will help relieve pressure on your lower back.

-If you must sleep on your stomach, put a pillow under your hips to take some of the pressure off of your spine.

Potential causes of lower back pain.

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Chronic lower back pain is often caused by a combination of factors, including muscle strains, ligament sprains, spinal degeneration/arthritis, and disc herniations.

Poor posture and alignment can put unnecessary stress on the spine which over time can lead to these conditions. Additionally, staying inactive can cause the muscles in the back to weaken which puts you at a higher risk for injury.

Oftentimes, back pain is the result of an acute injury, such as lifting something heavy or falling.

In these cases, it is important to seek medical attention and rest the back to allow it to heal properly.

Stretching and strengthening exercises can also help prevent lower back pain by keeping the muscles in the back strong and flexible.

If you are struggling with chronic lower back pain, be sure to talk to your doctor about treatment options. There are many ways to treat back pain, including physical therapy, chiropractic care, massage therapy, and medication.

By making some lifestyle changes and seeking treatment, you can find relief from your lower back pain!

How to tell if you have chronic back pain?

Chronic back pain is defined as pain that persists for more than 12 weeks, although it can come and go. The most common symptom is a dull, constant ache. Other symptoms may include:

– Muscle spasms or tightness

– Shooting or stabbing pain

– Pain that radiates down your leg

– Difficulty standing or sitting for long periods of time

– Weakness or numbness in your leg

Source: atlantaspineinstitute.com

If you’re experiencing any of these symptoms, it’s important to see a doctor so they can diagnose the cause of your pain and recommend treatment options. Treatment will vary depending on the cause of your pain but may include physical therapy, medication, injections, and surgery.

This severe pain you are going through is a long term and if not dealt with by the proper professional your body will suffer without proper treatment. With that being said, watch out for the symptoms listed above.

Stop your severe pain for the long term, and get your muscles back into the swing of things!

This is why your back is killing you: What happens in the back when you are experiencing back pain?

There are a few things that can happen in the body when you experience lower back pain.

For one, the muscles in your back may be weak or tight. This can cause them to spasm, which leads to pain. Additionally, the joints in your back may be inflamed, which also causes pain.

Finally, your disks (the cushions between your vertebrae) may be degenerating, which can lead to pain as well. All of these factors together can result in significant lower back pain.

The solution:

Fortunately, there are things you can do to prevent or alleviate lower back pain.

First, make sure to stretch and strengthen your back muscles regularly. This will help avoid muscle imbalances and spasms. Additionally, try to maintain good posture and alignment.

This will help reduce stress on your back joints and disks. You can ask your doctor for anti-inflammatory medications can also help reduce pain and inflammation.

Finally, be sure to see a doctor if your pain is severe or does not go away, as there may be underlying medical conditions causing your pain.

With some care and attention, you can hopefully avoid or alleviate lower back pain. However, if you do experience pain, be sure to see a doctor to get a proper diagnosis and treatment plan.

7 at home stretches to relieve back pain.

There are many things that can cause lower back pain, but one of the most common reasons is simply because people don’t stretch enough. When the muscles in your back get tight, it can pull on your spine and lead to pain. That’s why it’s important to keep those muscles loose with regular stretching.

Source: www.gaia.com

Here are seven stretches you can do to relieve lower back pain:

Child’s pose:

Start on all fours with your knees directly under your hips and your hands slightly ahead of your shoulders.

As you exhale, slowly sink your buttocks down towards your feet and rest your forehead on the floor.

You can also put a pillow under your head for support. Stay in this position for 30 seconds to one minute.

Puppy pose:

Start on all fours with your hands directly under your shoulders and your knees directly under your hips.

As you exhale, slowly lower your forearms to the floor and rest your forehead on the floor.

Stay in this position for 30 seconds to one minute.

Cat-cow stretch:

Start on all fours with your hands directly under your shoulders and your knees directly under your hips.

As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest.

Repeat this sequence for a total of five times.

Camel pose:

Kneel on the floor with your knees hip-width apart and your hands on your lower back.

As you exhale, slowly lean back and reach your hands behind you to grab your ankles.

Stay in this position for 30 seconds to one minute.

Psoas stretch:

Lie on your back with both legs extended straight in front of you. Bend your right knee and place your foot flat on the floor next to your left thigh.

Use your left hand to grab hold of your right thigh and gently pull it towards you until you feel a stretch in the front of your right hip.

Hold this position for 30 seconds before repeating on the other side.

Lumbar extension stretch:

Lie on your stomach with both legs extended straight behind you. Place your palms flat on the floor next to your shoulders.

As you inhale, lift your chest and head off the floor. Hold this position for five seconds before slowly lowering back down.

Repeat this sequence for a total of five times.

Lumbar rotation stretch:

Lie on your back with both legs extended straight in front of you and your arms out to the sides. Bend your right knee and place your foot flat on the floor next to your left thigh.

Use your right hand to grab hold of your left knee and pull it towards you until you feel a stretch in your lower back.

Hold this position for 30 seconds before repeating it on the other side.

If you’re experiencing lower back pain, give these stretches a try!

Which is best to treat back pain: Heat or Ice.

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Most people tend to reach for heat when they’re dealing with muscle pain, but that might not always be the best solution. Ice can actually be more effective in the early stages of inflammation. Applying ice to your back can help reduce swelling and redness.

If you’re struggling with chronic back pain, using heat might be a better choice. Applying heat to your back can help relax the muscles and ease tension. Just make sure you don’t overdo it, as too much heat can actually make the pain worse.

It’s important to experiment a bit and see what provides the most relief for you personally. Some people find a combination of both heat and ice to be helpful. Below I will list the pros and cons of both heat and ice.

Heat

Pros: There are many benefits to using heat therapy to relieve back pain or back injuries. Heat can help to increase blood flow and circulation, which in turn can help to reduce inflammation and swelling.

Additionally, heat can help to relax muscles, making them less likely to spasm or cramp. Finally, heat therapy can also help to reduce stiffness and improve the range of motion. All of these factors combined make heat therapy an excellent option for those suffering from back pain or back injuries.

Cons: While there are many benefits to using heat therapy, there are also a few potential risks. First, as mentioned above, if heat is applied directly to the skin it can cause burns.

Additionally, using heat for too long can also lead to burns. Finally, those with certain medical conditions such as diabetes should avoid using heat therapy as it could cause further complications.

Ice

Pros: Applying ice to your back can help reduce swelling and redness. Ice can also numb the area, providing temporary relief from pain. Additionally, ice constricts blood vessels, which can help to reduce inflammation.

Ice is a great option for those suffering from acute back pain or injuries as it is easy to apply and provides fast relief. It is important to wrap the ice in a towel or cloth before applying it to your back to avoid burns.

Cons: While ice can provide relief from pain, it can also lead to further complications such as nerve damage or frostbite. Additionally, those with certain medical conditions such as heart disease or diabetes should avoid using ice as it could cause further complications.

So, which is best to treat back pain: heat or ice? The answer may depend on the individual and the severity of their back pain or injury. However, both heat and ice can be effective in relieving back pain and injuries. It is important to experiment a bit and see what provides the most relief for you personally.

Some people find a combination of both heat and ice to be helpful. If you are considering using either heat or ice therapy to relieve your back pain or injury, there are a few things you should keep in mind.

-First, it is important not to apply heat or ice directly to the skin as this could cause burns.

-Second, always wrap the heating pad or ice in a towel or cloth before applying it to your back.

-Additionally, it is important not to use heat or ice for more than 20 minutes at a time as this could also lead to burns.

-Finally, those with certain medical conditions such as diabetes or heart disease should avoid using heat or ice therapy as it could cause further complications.

7 untraditional ways to treat back pain

One of the most common complaints that doctors hear is “my lower back pain is killing me.” Lower back pain can be caused by a variety of things, including muscle strain, ligament sprains, joint problems, or herniated disks.

There are many traditional treatments for lower back pain, such as over-the-counter and prescription medications, physical therapy, acupuncture, and massage. However, there are also some untraditional ways to treat lower back pain that you may not have heard of.

Source: wikipedia.org

Here are seven untraditional ways to treat lower back pain:

Sensory Deprivation Tanks: Sensory deprivation tanks are usually filled with salt water and are used to reduce all external stimuli, including sound, light, and touch. This can help to relax the body and reduce pain.

CBD Oil: CBD oil is a natural remedy that has been shown to be effective in treating a variety of conditions, including pain.

Aromatherapy: Aromatherapy involves using essential oils to provide a variety of benefits, including relaxation and pain relief.

Biofeedback: Biofeedback is a technique that uses sensors to monitor the body’s response to stressors and then provides feedback to the individual so that they can learn how to better control their response.

Yoga: Yoga can help to improve flexibility and strength while also reducing stress and pain.

Tai Chi: Tai chi is an ancient Chinese practice that involves slow, deliberate movements and deep breathing. Tai chi has been shown to be effective in reducing pain and improving balance.

Pilates: Pilates is a form of exercise that focuses on strengthening the core muscles and improving flexibility. Pilates can also help to reduce back pain.

While there are many traditional treatments for lower back pain, there are also some untraditional ways that may be effective. If you are looking for something new to try, Sensory Deprivation Tanks, CBD Oil, Aromatherapy, Biofeedback, Yoga, Tai Chi, or Pilates may be worth considering.

Conclusion

In conclusion, lower back pain can be caused by a variety of things and there are many traditional and untraditional ways to treat it. If you are suffering from lower back pain, experiment with different treatments to see what works best for you.

Additionally, those with certain medical conditions should avoid using heat or ice therapy as it could cause further complications.

Finally, if you are looking for something new to try, Sensory Deprivation Tanks, CBD Oil, Aromatherapy, Biofeedback, Yoga, Tai Chi, or Pilates may be worth considering.

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