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Monday, 18 July 2016 04:26

Causes of lower back pain with 12 quick relief exercises

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Top 12 ways to relieve back pain fast at home

Back pain is a common problem that affects most people at some point in their life. It may be caused by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly (weight lifting). It is not generally caused by a serious condition

In most cases back pain will improve in a few weeks or months, although some people experience long-term pain or pain that keeps coming back.

Typically, younger individuals (30 to 60 year olds) are more likely to experience back pain from a lower back muscle strain or from within the disc space itself - such as a lumbar disc herniation or lumbar degenerative disc disease. Backache is most common in the lower back (lumbago), although it can be felt anywhere along your spine, from your neck down to your hips. Sometimes back pain can be caused by an injury or disease

6 Symptoms of sudden middle back pain 

Severe or aching pain in the lower back that starts after activity, sudden movement, or lifting a heavy object. These lower back pain symptoms include any combination of the following:

  • Difficulty moving that can be severe enough to prevent walking or standing
  • Pain that also moves around to the groin, buttock or upper thigh, but rarely travels below the knee
  • Pain that tends to be achy and dull
  • Muscle spasms, which can be severe
  • Local soreness upon touch
  • Possible Causes: Back muscle strain

A back muscle strain or ligament strain is one of the most common causes of acute lower back pain. Lifting a heavy object, twisting, or a sudden movement can cause muscles or ligaments stretch or develop microscopic tears.

12 proven ways to prevent back pain

  1. Limit Your Bed Rest

Studies show that people with short-term low-back pain who rest a lot feel more pain and have a harder time with daily tasks than those who stay active and do not rest too mush.

“Patients should avoid more than three days of bed rest,” says Mike Flippin, MD, an orthopaedic surgeon who specializes in back and spine care at San Diego Medical Center. “I encourage my patients to get moving as quickly as possible.”

  1. Keep Exercising

Activity is often 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.”

Read also Benefits of drinking water daily

  1. Maintain Good Posture

The pain may 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.”

  1. 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.

“There is no magic aspirin that addresses lower back pain in everyone,” Davis says. “Some patients need more core strengthening while others benefit mainly from stretching and improving flexibility. Find a physical therapist, exercise physiologist, or chiropractor who specializes in back care. They will match you with the right exercise plan.”

  1. Strengthen Your Core

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

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

  1. Improve Flexibility

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.”

  1. Ditch the Brace

It’s tempting to baby your back muscles, but Davis says braces should be used sparingly. “Braces are helpful for strenuous activities, like heavy lifting, but only keep them on for 15 minutes at a time,” he says. If you wear a brace all day, the muscles — which should be providing stability — weaken and you will have less core strength.

  1. 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 they find comforting as long as their skin is protected.”

  1. 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 Tips:

  • 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.
  1. Quit Smoking

Smoking 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.”

  1. Try Talk Therapy

Back pain is often seen with issues such as depression and anxiety, says Alex Moroz, MD, associate professor 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.”

  1. 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.

Source:

http://www.webmd.com

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Read 18597 times Last modified on Tuesday, 03 January 2017 14:26

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