You may be experiencing lower back pain for a number of reasons. These might be because you have torn or strained a muscle or ligament. Such injuries can develop slowly, or they may happen suddenly. For example, if your job involves you making repetitive movements, over time you might develop back pain and also a Repetitive Strain Injury (RSI).
Strains happen because a muscle stretches too much and tears. This naturally damages the muscle. Sprains, on the other hand, occur when over-stretching and subsequent tearing damages ligaments. These are the tissues which connect bones.
It doesn’t make any difference whether the ligament or muscle is damaged as the symptoms and treatment of both are the same.
Other causes of lower back pain include pinching of the sciatic nerve root, disc herniation, ankylosing spondylitis, and other spinal conditions.
Causes of Lower Back Pain
There are a number of reasons why spinal disorders, as well as sprains and strains occur. These can include the following:
- Lifting a heavy object.
- A fall or another sudden movement that jolts the back and puts stress on the lower back area.
- Awkwardly twisting the spine when lifting.
- Bad posture.
- A sports injury.
- Repeatedly bending.
- Too much physical exertion.
- Sitting in the same position for an extended period of time.
- Spinal compression, which is mainly responsible for problems with spinal discs, spinal stenosis, nerve pinching, and other spinal issues that affect the lumbar spine. It is especially problematic as it can trap nerves, which then alert the brain, that further sends pain signals to the affected region.
How is Lower Back Pain Treated?
There are several ways to reduce lower back pain, or to make it go away altogether. These include a variety of home remedies as well as pain management and treatment options.
Exercises to relieve lower back pain
One of the best ways to fix lower back pain is to exercise or to engage in some form of light physical activity, such as walking. You don’t have to go to a gym to do exercises to help relieve your lower back pain, as you can try these at home. Some examples of beneficial exercises include:
- Reverse leg lifts or raises. You can do these lying on the floor. If you do these regularly, even after your back pain has gone, they will be beneficial. They can help by lowering the risk of another back injury, pain or strain.
- Aerobics.
- Yoga.
- Walking every day can give benefits and if you continue to take a daily walk. Even when the pain has gone, it can strengthen the back. When you are in pain, walking can make your back less sore and stiff.
- Cycling is also good to relieve pain in your back.
- Swimming and other water-based activities can help too.
- Decompression exercises using an orthopaedic device called the Backrack, that will stretch out your spine and target the source of your pain, even if you suffer from chronic back pain.
Backrack Spinal Decompression Device
For other exercises, you should seek medical advice from your doctor or physiotherapist after you have had a thorough examination, in order to avoid injury or making the pain worse.
What else can you do to ease lower back pain?
Other back pain relief options include:
- When you first get the pain apply ice to the painful area. Ice it for about 20 minutes every four hours for a few days to reduce pain in the lower back. Make sure you protect your skin and don’t apply ice directly onto it. Rather, wrap the ice or cold pack in a towel first.
- The next step is to heat your back, using a hot water bottle, heat pack or electric heating pad on the painful area, or simply have a hot bath and soak in it.
- Sometimes, and for a limited period only, you may need pain relievers. They are only used temporarily as they only manage the pain, and can cause side-effects, especially if used in the long-term.
- Have a massage from a fully qualified masseur or masseuse. Alternatively ask your doctor to get you an appointment for physical therapy.
- You could also try the services of an osteopath or chiropractor.
- Meditation can also help relieve pain, but it only works after it has been practised for some time, and if you are in pain, what you need is a quick fix.
- Using muscle relaxants to reduce stiffness and spasms, if they occur.
- Wearing a lumbar support belt.
Author: Spinal Backrack