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Lower Back Pain Tips

4 Reasons Behind Lower Back Pain!

4 Reasons Behind Lower Back Pain!

According to medical research, it has been found that almost 80 percent of people in this world suffer from lower back pain in their middle ages. In fact, those in the distinct field of orthopaedics or researching with spinal cord and associated problems have time and again said that lower back pain is caused due to various reasons, but no particular reason is usually found. Lower back pain on its own can be caused due to injury or muscle pull. But often it is a symptom of an accompanying health issue.

There are several reasons why a person can suffer from lower back pain. Some of these reasons are explained below.

  1. Body weight: Whenever you stand or sit, the entire body weight is pushed down towards your lower back. This makes your lower back withstand excessive pressure. The accurate amount of pressure would depend on the weight of the body of an individual. Hence, with so much weight concentrated in one area of the human body, it is bound to pain at times.
  2. Exercise: Exercise must be done under supervision. Not all exercises are perfect for every individual. Thus the trainer often customises several exercises depending upon your needs. However, if you try to practice it on your own in the absence of a trainer, then a minute mistake can cause pains in the body like lower back pains.
  3. Injury: Every time you play sports, you are asked to stand or sit in a proper posture to eliminate chances of getting hurt. However, at times, you still get hurt or get involved in an unfortunate accident. In such times, the lower back comes under critical condition and pains are bound to accompany it.
  4. Arthritis: If you suffer from arthritis, then your bones are weak enough to support your body weight. Due to this, the lower back is no longer able to support your body weight the way it used to in the past. This, along with the pain caused by the weakening of the bones, together cause lower back pain in your body. At times they are mild, but at certain times, they can be chronic as well.

These are some of the very common beliefs of why people suffer from lower back pain at least once in their lifetime. If you happen to experience such pains, then it is recommended that you consult your medical practitioner immediately to get it treated. Prolonged pain and negligence towards it can be fatal for your health.
 

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Back Pain - Know How To Get Relief From It!

Back Pain - Know How To Get Relief From It!

Lower back pain is a very common discomfort causing condition that occurs anywhere on the back below the ribs and above the legs. The pain is very common and it faced by most individuals at least once during their lifetime.

The most basic measures to cure your lower back pain are exercising well, eating healthy and maintaining a good body posture at all times. Here are some of the common treatment options for reducing back pain.

- Spinal Manipulation
It refers to an ancient form of therapy in which your back pain is treated externally. This form of treatment is quite similar to a massage treatment and helps to relax the muscles in the lower back area, thereby reducing the pain. It is usually done by osteopathic physicians, chiropractors, occupational therapists and physical therapists.

- Neurostructural integration technique (NST)
The main role of this type of treatment is to naturally reset the affected area of the body in order to allow it to regain its normal form. The results usually begin to appear after at least 2 sessions of the therapy and the effects are long lasting in nature.

- Acupuncture
This is an old technique which uses small needles at strategic locations on your skin. The main aim of the acupuncturists is to re-balance the flow of energy in your body and to ensure that you have an optimal level of energy in all parts of your body. This in turn helps to regain the normal state of your lower back if the right points on the body are targeted.

- Other measures.Some preventive measures which ensure that the lower back pain once gone does not reappear are as follows:

- Keep your spine straight and posture correct
- Avoid excessive bending, stretching or weight lifting
- Avoid heavy physical activities like sprinting
- Regular and light exercising

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Low Back Pain - How Ayurveda Can Subdue It?

Low Back Pain - How Ayurveda Can Subdue It?

Ayurveda is an ancient healing technique that is very effective for today's lifestyle ailments. For many people, a low backache can be quite a pain. While strong pills and capsules may give you temporary relief they do not address the core issue and have a number of side effects. Ayurveda on the other hand, addresses the trigger to the backache and has no side effects. Intrigued; take a look at these ayurvedic techniques to cure low back pain.

1. Cut out on spices

We may think it unrelated, but low back pain is often accompanied by indigestion. Spinal cord nerves connect to back muscles and digestive organs. Hence, a small change in your diet can have a great impact on your health. Spicy food aggravates the digestive system and has a drying effect on the body. By cutting back on spices and oil, the digestive system can work better and there will be less stress on the nerves connecting the spinal cord and back muscles and thus lesser backaches.

2. Warm your body

According to ayurveda, back pains are caused by an increase in vata dosha or the amount of air and ether elements in the body. Warming the body can help lower these levels. Apply a heat pack to the back as a way of keeping the external body surface warm. Additionally, add warm food to your diet. This opens out any blockages in your digestive system and in turn reduces low back pain.

3. Padahastasana

Ayurveda is very closely linked to yoga. Padahastasana is a yoga asana which addresses lower back pain by opening up the digestive channels and allowing the vata dosha to flow easily through the body. To practice, this asana stand with your legs together and lift your arms straight above your head while inhaling. As you exhale, bend forward from the hips while keeping your back and legs straight. Try and touch your toes. Hold the position for as long as possible and come back to the starting position while inhaling.

4. Anuloma Viloma

Anuloma Viloma is a breathing exercise that balances the vata dosha. This is a technique that involves breathing from alternate nostrils. To begin, close the right nostril with your thumb and inhale through the left nostril. Close both nostrils and hold your breath for a few seconds. Then, release through the left nostril. Repeat this process, starting from the left nostril.

5. Bishop's weed seed tea

Tea made from the seeds of Bishop's weed is can provide instant pain relief from low back pains. This is suitable for men and women of all ages except those with heart problems.

The core principle of ayurveda is to listen to your body's messages. These techniques will help you become more tuned to your body's needs and keep you free from backaches.

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Lower Back Pain - Things To Know About!

Lower Back Pain - Things To Know About!

Lower back pain is a very common issue and can take place due to numerous reasons. However, one of the frequently occuring causes is a ligament strain or back muscle strain. Microscopic tear or excessive stretching of ligaments can take place due to lifting very heavy objects, doing enormously strenuous task or due to a sudden twisted movement. These conditions are most likely to be experienced by individuals ranging between the ages of 30 and 60.

Other causes of lower back pain include back injury, intervertebral disc disease (slip disc), sciatic nerve pain (sciatica), arthritis of back bone joints, infections in the lower back area, and in very rare cases like tumours. 

In case of acute back pain, these are a few important things that should be definitely kept in mind.

  1. It is always beneficial to take rest for a couple of days and avoid any sort of stressful activity. Although most of the back pain is self-limiting, if you take proper care, it can be cured in a few days. However, if proper care is not taken, the situation may become worse.
  2. Using the back belt, also known as lumbo sacral corset, is a good idea. This can actually be of enormous help to individuals who have been suffering from lower back pain for a long period of time.
  3. As already mentioned, one of the main causes of these kinds of mishaps are sudden jerky movements, twisted movements, heavy weight lifting etc. So, it is necessary to avoid such circumstances, or else, a more acute back pain situation may arise due to slipping of one of the discs from the spinal cord.
  4. As much as you like long drives and bike rides, these are a strict no. Any prolonged sitting or standing activity needs to be avoided. It is important that the tear caused in the muscles due to what-so-ever reason heals properly and prolonged stay in a tensed muscle position would definitely not help the cause.
  5. Although these back pains can be handled at home by following the discussed steps, using simple analgesics or muscle relaxants prescribed by the doctor can be a way to speed up the process of recovering the strained ligament.

Apart from these important steps, regular exercise to strengthen the core body muscles is a great way to avoid such ligament strains in the future. However, if you feel that even after following the precautionary measures, you problem doesn’t subside, visit an experienced doctor for his advice.

Lower Back Pain - 5 Ways That Can Effectively Get Rid Of It!

Lower Back Pain - 5 Ways That Can Effectively Get Rid Of It!

Lower back pain is a household condition in today’s times. It has become a concern to reckon with, thanks to all the different job descriptions which require sitting for long stretches in front of desks and computers. This automatically puts a pressure on our lower back, resulting in lower back pain.

Symptoms:

Lower back pain is actually a pain perceived in the lumbar region, which is situated below the ribcage. The spinal muscles, tendons, nerves and bones located in the lumbar spine experience severe pain which is referred to as lower back pain. Some of the major sources of lower back pains are:

  • The ligaments, joints or bones get damaged
  • Degeneration of the inter vertebral disc
  • Irritation in the long nerve roots which start from the lower back and extend to the legs can cause pain
  • Strain on the lower back muscles

Although with adequate rest lower back pain heals over time, seek advice from a doctor immediately if you have the following indications.

  • Sudden fever or a feeling of chill all over your body
  • Sudden weight loss
  • You experience weakness in legs
  • A problem in metabolic activities or improper functioning of bowels. You may feel unable to control your urine or have difficulties in bowel functions
  • A persistent and severe pain in the abdomen

Factors that put you at risk:

  • If you are overweight
  • Maintain bad postures while sitting or standing
  • Follow unhealthy lifestyle habits such as excessive smoking or drinking coupled with a bad diet
  • Lift heavy items/weights in your work

Treatment:

It is advisable to consult a doctor, if the lower back pain persists for a prolonged period. But if you have occasional bouts of pain, there are certain home remedies which you may follow:

  1. For a temporary pain relief, use a heating pad on the affected area. You may also take a warm bath.
  2. Do light exercises and yoga. Studies suggest yoga can actually heal the problem of lower back pain permanently, provided you practice it regularly. One thing you must remember is that you must exercise according to your body weight and postures.
  3. Physiotherapists and chiropractors use treatments such as spinal manipulations for treating the pain. It is actually applying pressures on the tissues around the affected area.
  4. Undergoing massage therapy is also one of the effective ways to reduce lower back pain.
  5. Acupuncture which involves tapping of the skin at specific points with the help of needles is the latest invention in the field of lower back pain treatment.

Finally, bring in some change in your lifestyle, if you never want to experience any kind of lower back pain. Make exercises an indispensable part of your daily life, cut down on alcohol and quit smoking immediately. To top it all, try to follow a healthy diet.

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Posture - How To Set It Right?

Posture - How To Set It Right?

A significant number of people suffer from the adverse consequences of bad posture and yet do not alter the factors of their lives which cause them the problem. In fact, researchers believe that positioning your body poorly while standing, sitting, or during rest is a significant contributor to a whole host of back problems and other muscle and joint related issues. Good posture is essential for keeping fit, and if you have not paid attention to any of your posture problems, it's high time you did.

How poor posture is defined?
Poor posture is described as a situation where our spine is positioned irregularly, emphasizing the curves. This results in poor extended positioning that places stress on your vertebrae, muscles, and joints. Over time, this stress may severely weaken the very foundation of the body, and as a result, you may be plagued by a plethora of health problems.

Problems that arise from poor posture
Body pains and aches including upper or lower back pain, arm pain, and shoulder pain are widespread problems that arise from poor posture. Other possibilities include lower limb pain including hip and leg pain, ankle or knee pain, headaches and muscle fatigue, due to a buildup of the tension in the upper back, neck, and shoulders. A person who suffers from poor posture is seen to have symptoms such as rounded shoulders, hunchback, slouched structure, bent knees with head tilted forward.

Physiotherapy - A perfect cure for posture problems
A skilled physiotherapist can evaluate and diagnose your postural traits and help you grow a proper stance in which your back is straight, the chest is up and out, and your abdomen is perfectly tucked in.
A few strategies used by physiotherapists to improve poor posture are manual therapy and soft tissue massage, postural education and training, joint mobilization, pilates, and corrective exercises to improve flexibility and strength.

Exercises that can help
Specific physiotherapy posture exercises will help you develop proper posture. A few exercises that you can do every day are:

  1. Shoulder Blade Squeeze: Start standing tall with your neck and back straight. Clutch your shoulder blades together as much as possible. Stay for 5 seconds and repeat ten times for three to five times daily provided the exercise is pain-free.
  2. Cervical Retraction: Begin by seizing a chair and sitting straight with your feet reaching the floor. Raise your chin to the ceiling without nodding after a few deep breaths. Hold for 5 seconds and repeat ten times for three to five times daily.
  3. Chin Tucks: Begin standing tall or sitting with your back and neck straight. Shoulders should be slightly laid back. Tuck in your chin with no more than a mild to moderate stretch. Keep your nose and eyes facing forward. Hold for a few seconds and repeat the same.

Walking or running every day too helps to correct posture. Standing tall and facing the world confidently indeed gives pleasure. Why wait? Reach out to a physiotherapist, and face the world with confidence.

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Lower Back Pain - Some Exercises For Making It Fit!

Lower Back Pain - Some Exercises For Making It Fit!

Incorrect posture or a sedentary lifestyle will often land you in pain in your lower back region. To control this pain, here are a few exercises which you might try out for a healthier back:

1. Bottom to heels stretch: This helps to stretch and mobilize the spine. Keep your knees and hands in line with your hips and shoulders. Do not over arch your back as that will just bring you a negative impact. Move your bottom backwards. Hold the stretch while you breathe in and out once. Repeat this exercise 8 to 10 times.

2. Knee Rolls: For this exercise you have to lie down on your back. Support your head with a cushion or a book. Bend your knees and keep them together. Relax your upper body. Then roll your knees, followed by your pelvis, from one side to another. Hold your stretch while you inhale and exhale once.

3. Back extensions: For this exercise you need to lie on your stomach. You will have to prop yourself on your elbows. Arch your back while you put your hands on the ground and hold it for 5 to 10 seconds.

4. Deep abdominal strengthening: You have to lie on your back. Support your head with a cushion or a book. Keep your knees bent and your feet straight, relax your upper body and breathe in and out while stretching your stomach muscles. Hold it for 5 to 10 breaths.

5. Decompression Breathing: Stand with your heels slight apart from each other. Reach out overhead, lift your ribcage away from your hips while inhaling, and tighten your core while exhaling.

For a healthy and strong lower back you may require some other exercises, but to control the pain in your lower back you should absolutely make a point to try these out.

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Back Pain - How To Subdue It?

Back Pain - How To Subdue It?

Mild to serious pain or uneasiness in the lower back region is known as lumbago or lower back pain. The pain might be (A) acute (sudden and extreme) or (B) chronic, if it has lasted over three months. People who do a lot of physical exertion are often affected by it. Also, back pain may occur as you age.

Physiotherapy is often tried as a first solution to persistent lower back pain. Most doctors advise a patient of back pain for a four-week session as a conservative approach before pursuing aggressive treatment options such as surgery. In most cases, physiotherapy brings relief from back pain in as early as two to three sessions. A four week physiotherapy programme ensures that the underlying cause of back pain is well-addressed and you don’t get the back pain all over again.

The motive behind physiotherapy is to reduce inflammation, pain and increase function of the back. Physiotherapy also teaches a patient certain good practices in order to negate the possibility of getting the pain back.

Two Forms of Physiotherapy-

1. Passive Therapy: This is a form of physiotherapy that is usually used as the first phase of pain treatment, includes application of ice packs, electrical stimulation and heat application. These are the very first steps taken for immediate pain relief, before moving to routine physiotherapy that involves following an exercise schedule.

2. Active Therapy: Active physiotherapy which is usually phase two of your treatment includes undertaking of specific exercise schedule and certain stretching activities. This approach includes exercise therapy mostly done to rehabilitate the back muscles and spinal cord. The exact schedule is decided by the physiotherapist, depending on the location and duration of pain.

How Physiotherapy works for back pain?

A physiotherapist will usually use a cocktail of the following after a thorough assessment of your pain, its location, cause and involved muscles and nerves:

1. Strengthening Exercises For Back Pain: Certain prescribed exercises such as lumbar stabilization or other exercises should be done for about fifteen to twenty minutes on a regular basis to strengthen your back muscles. These strengthen your core muscles and help in relieving lower back pain as well. These can help in relieving pain if done right. This is why you should get directions from professionals or qualified  physiotherapists.

2. Stretching Exercises For Back Pain: It is advised to stretch your hamstring muscles every now and then if you suffer from back pain. It is a very simple form of stretching but you may forget to do it every day. This is why you should schedule your exercises and adhere to the schedule. Incorporate it into your daily routine. There may be other stretches that you can look into or ypu can consult your physical therapist to advise you on.

3. Specialised Techniques: Sometimes, physiotherapist may use a combination of special techniques like manual therapy and neuro-dynamic techniques to ease your nerves and muscles in the pain-affected area.

4. Heat and Cold Therapy: It is one of the most common types of therapy that is used and is mostly used towards the initial period of pain. While some may find heat therapy more useful, others may resort to cold therapies. Sometimes, people use alternate therapy. This therapy is recommended to be performed once every two hours.

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Can Physiotherapy Help Lower Back Pain?

Can Physiotherapy Help Lower Back Pain?

Low back pain is one of the most common medical problems and occurs due to injury associated with the nerves, bones, and muscles of the back. The pain can vary from a sharp shooting pain that happens at various intervals to a gnawing pain that can last for weeks on end. While the former can go away with some muscle relaxant, the latter may need a combination of medications and exercise.

Common reasons include improper sleeping posture, lifting, fracture, lack of exercise, disk injuries, arthritis, and many more. Most of these instances would lead to medium to long term pain that will not subside on its own. Physiotherapy has been proven to provide very good relief and render it pain-free.

The aim of physiotherapy is 3-fold - reduce pain, improve movement, and maintain the spinal function in the long run. Most often, the therapy sessions would last for about 4 weeks when the regular course of medications have not helped much.

The nerves, muscles, bones, and disks of the low back are supported by the abdominal muscles and the back muscles. The intent of the exercise is to strengthen these two sets of muscles so that the spine/low back per se is not very susceptible to injury.  The exercises would be a combination of stretching followed by strengthening and conditioning, all aimed at these two sets of muscles.

Some common exercises include bottom to heels stretch, knee rolls, back extensions, deep abdominal strengthening, and pelvic tilts.

In addition to being used a sole means of treatment, physiotherapy also is used in back pain to treat severe cases both pre and post surgically. What is corrected by surgery needs to be enhanced by the regular exercises as prescribed by the doctor.

One disclaimer that a doctor might want to give is that the physiotherapy may not be beneficial if exercises are not done properly or if the patients don't adhere to the scheduled prescription. The long-term success depends not just on getting the relief but on following the maintenance exercises that are prescribed. This is more important and helps avoid relapse of the back pain.  A good posture and improved core stability with ongoing exercises is the key to success of physiotherapy in low back pain. 

While most people consider low back pain as a chronic condition, it can be managed effectively. It is important to realize that there is no overnight cure and that it may not get better on its own. Physiotherapy is a very good intervention; however, it will depend on the severity of pain and how it affects the patient's lifestyle. 
 

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What To Know About Lower Back Pain?

What To Know About Lower Back Pain?

What to know about lower back pain?

Mechanical problems with the spine, muscles, tendons, and ligaments are the most common causes of lower back pain. Other causes may include infections, kidney stones, or appendicitis. The treatment for these issues varies depending on the cause, but it may involve physical therapy or surgery.

The lower back carries a significant amount of weight and is susceptible to injuries on both sides.

The cause of lower back pain can determine how it feels. In some cases, people may experience a dull ache that lasts a long time or comes and goes. In other cases, they may have sharp, shooting pain. The pain may be specific to the right or left-hand side, or it may be present in other areas of the back and legs too.

In this article, we discuss some of the potential causes of lower back pain and their treatment options.

Sprains and strains
These injuries are the most common cause of lower back pain. Sprains occur when there is an overstretching or tearing of ligaments in the back, while tears in the muscles or tendons of the back, cause strains.
Sprains and strains can occur due to an injury, a sudden movement, or lifting a heavy object. The resulting damage can be painful and restrict movement in this area of the body. Either a sprain or strain can occur on any side of the lower back.
The body can heal these injuries itself, but people may wish to take anti-inflammatory medicines to manage the discomfort. In some cases, physical therapy may aid recovery.

Radiculopathy-
Radiculopathy occurs when inflammation, compression, or injury affects the root of a spinal nerve. It can result in lower back pain, which may occur on either side.
The causes of radiculopathy vary. A herniated disc, where a disc in the spine slips out of place, is one potential cause.
The treatment for this condition will depend on its cause. Anti-inflammatory medications can often help manage symptoms. In more serious cases, steroid injections may be necessary to control inflammation and reduce pain.
If someone is overweight, losing weight will help reduce the pressure on the area. Physical therapy can also help by strengthening the surrounding muscles.

Spinal stenosis-
This condition occurs when the space around the spinal cord narrows and puts pressure on the spine and nerves. This increased pressure can lead to pain and numbness in the lower back and legs. It is most commonly a result of arthritis.
Spinal stenosis has a range of different treatments that include:
• nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen
• physical therapy
• steroid injections
• surgery

Intervertebral disc degeneration-
Intervertebral disc degeneration is a common condition in which the discs that support the bones, or vertebrae, in the spine degenerate.
This degeneration, which occurs most often in the lower back, increases the friction between the vertebrae. This friction can lead to pain in the back, neck, arms, and legs.
Intervertebral disc degeneration often occurs as a person ages. Treatments for the condition may include:
• physical therapy
• steroid injections
• facet rhizotomy, which involves injecting joints to decrease nerve pain
• pain medications, such as NSAIDs or steroids
• surgery

Infections-
Infections that may lead to lower back pain on either side can occur in several places in the body.
It is possible for the spinal cord, pelvis, or intervertebral discs to become infected and cause lower back pain. It is also possible for bacteria to reach the kidneys and cause an infection. The kidneys are in the lower back, where they sit slightly toward the right-hand side.
The cause of the infection will determine its treatment. Antibiotics are the standard treatment for bacterial infections.

Endometriosis-
Endometriosis is a condition in which tissue that usually lines the uterus grows elsewhere in the body. It is possible for this tissue to appear around the right side of the abdomen, causing pain in the region.
There is no cure for endometriosis, but treatment can provide relief from the symptoms. Treatment options include:
• pain medications, such as NSAIDs or acetaminophen
• hormone therapy
• surgery
Endometriosis can cause infertility. For this reason, some women with this condition may also wish to undergo in vitro fertilization or other methods that promote fertility. 

Spinal tumor-
A spinal tumor can grow on the spinal cord or spinal column.
The cause of most spinal tumors is unknown. In some cases, the tumor can be the result of cancerous cells aggressively replicating. The tumor can put pressure on the spine and its surrounding nerves, which can result in lower back pain on either side.
The treatment for a spinal tumor will depend on the cause. For cancers, it can involve radiation therapy or chemotherapy. In some cases, surgery may be necessary to remove the tumor.

Kidney stones-
Kidney stones are small, solid lumps of minerals that can form in one or both of the kidneys.
Smaller kidney stones are painless to excrete, but larger kidney stones can cause significant issues. They can become stuck and cause a lot of pain. If the stones affect the right kidney, this could cause lower right back pain.
It is important to remove large kidney stones immediately if they are blocking the urinary tract or causing significant pain.
Treatment will involve breaking the stone into smaller pieces for excretion. In some cases, this will require surgery.

Outlook-
The outlook for lower right back pain will depend on its cause.
Mechanical injuries to the spine or surrounding tissues can often heal without treatment, but this can take time. Physical therapy and other treatments may speed up the recovery process. Some conditions, such as disc degeneration and endometriosis, are lifelong and people will require ongoing treatment to manage the symptoms.
The outlook for infections or other causes will generally be better when people receive prompt and effective treatment.

** Get evaluated before its too late

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