How to Fix a Lower Back Pain Naturally
Of course, you want to know the best way to relieve low back pain quickly. Back pain can be frustrating, even tiring. This kind of discomfort can be extremely debilitating. If you've ever woken up with severe back pain, you may also know how quickly it can derail your days and weeks, or even months or years.
There are ways to deal with pain. From exercising, to getting better sleep, to reducing your stress level.
You can choose from a variety of methods available. The next time you have back pain, consider these low back pain relief methods. Remember to discuss back pain remedies with your doctor before you apply them.
What is the Anatomy of the Low Back?
In order to understand the various causes of low back pain, it is important to know the normal anatomy of the tissues in this area of the body. Low back structures that may be associated with symptoms in this region, including the lumbar spine (vertebrae, singular = spine), discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, muscles of the lower back, organs the internals of your pelvis and abdomen, and the skin covering your lumbar region.
The lumbar spine is designed so that the vertebrae are "stacked" together to provide a movable support structure, while protecting your spinal cord from injury. The spinal cord consists of a network of nerves that extend down the spine from the brain.
Each vertebra has a spinous process, a bony protrusion behind the spinal cord, which protects the cord's nervous system from impact trauma.
The vertebrae also have strong bones in front of the spinal cord, to provide a suitable platform for supporting the weight of all the tissues above the buttocks. On each side, the sacrum meets the pelvic iliac bones to form the sacroiliac joint of the buttocks.
Things That Causes Lower Back Pain
- Strain
The muscles and ligaments in the back can be stretched or torn from overactivity. Symptoms include lower back pain and stiffness and muscle spasms. Physical therapy and rest are the answers to these symptoms.
- Disc injury
The discs on the back are very prone to injury. This risk increases with age. The outer portion of the disc may be torn or herniated.
- Hernia disc
Also known as a slipped or ruptured disc, it occurs when the cartilage around a disc pushes against the spinal cord, or nerve root. The bearing between the vertebrae exceeds their normal position.
This can result in compression of the nerve roots as they exit the spinal cord and through the spinal column.
A disc injury usually occurs suddenly after you lift something or turn your back. Unlike back strain, pain from a disc injury usually lasts longer than 72 hours.
- Sciatica
Sciatica can occur with a herniated disc if the disc compresses the sciatic nerve. The sciatic nerve connects to your spine to your feet. Consequently, sciatica causes pain in the legs. This pain feels like a burning sensation, or a pin prick.
- Stenosis of the spine
Spinal stenosis occurs when the spinal column narrows, putting pressure on the spinal cord and spinal nerves. Spinal stenosis is often caused by the degeneration of the discs between your spine. The result is compression of a nerve root or spinal cord by a bone spur or soft tissue, such as a disc.
Pressure on the spinal cord causes symptoms such as: cramps, numbness and weakness.
You might feel these symptoms anywhere on your body. People with spinal stenosis notice that the pain gets worse when they stand or walk.
- Abnormal spine curvatures
Scoliosis, kyphosis and lordosis are all conditions that cause an abnormal curvature of the spine.
This is an inherited condition usually first diagnosed in childhood or adolescence. This abnormal curvature causes pain and poor posture, because it puts stress on: tendons, muscles, spine, ligaments.
Lower Back Pain Best Remedy
1. Find a new bed.
How old is your bed? You may be surprised to learn that the average lifespan of a mattress is less than 10 years. There are no set rules, but if your mattress is significantly sagging, or is more than 6 to 8 years old, you should consider buying a new one.
Another thing to know: A firm mattress may not help your back. A number of studies over the course of a year have shown that people with low back pain, who sleep on hard mattresses, do better than those who sleep on soft mattresses.
2. Reach out for anti-inflammatory medications.
Even when you practice patience, non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen can help reduce your back pain.
The study behind treatment guidelines for low back pain found that it might provide slightly better relief than acetaminophen (Tylenol).
When you have back pain, it is muscle or ligament strain and the inflammation you experience is helped by anti-inflammatory.
Over a long period of time, NSAIDs can cause digestive problems, so it is strongly recommended that you do not take them for more than 10 days without consulting your doctor.
3. Sleep better
When a person experiences back pain, sleep can be difficult. This can become a vicious cycle because when you don't get enough sleep, your back pain may feel worse.
A poor sleeping position can exacerbate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position, as well as relieve tension in your back.
If you want to sleep on your back, slide the pillow under your knee. Make sure that you sleep on a firm, comfortable mattress.
4. Skip Toe Touch
Fitness is a great treatment for back pain, some movement can provide you with several health benefits. Touching your toes from a standing position can worsen sciatica and other conditions, because it places too much pressure on the ligaments and discs of the spine.
Another cause for concern is that touching your toes while standing can stretch your hamstrings and muscles in your lower back.
5. Hamstring Stretch
A hamstring stretch relaxes the back of the foot, where some of the muscles that support the lower spine work. This is a stretch that benefits from the use of a towel or fitness bracelet.
To stretch your hamstring, you can follow these steps::
1. You are lying on your back with one knee bent.
2. Place a towel under the ball of the foot on the leg that is not bent.
3. Gently pull the towel, straighten the knee. You will feel a gentle stretch on the back of the foot.
4. Hold stretch for 15-30 seconds.
For each foot, repeat 5 times.
6. Trunk Rotation
These stretches can help relieve tension in your lower back. It also works your core muscles, including your abs, back muscles, and muscles around your pelvis.
To do the bar rotation stretch:
1. Lie on your back and lift your knees towards your chest so that your body is like sitting in a chair.
2. Extend your arms fully out to the sides, palms facing down on the floor.
3. Keeping your knees together and your hands on the floor, slowly roll your bent knees to the right and hold for 15-20 seconds.
4. Return to the starting position and repeat step 3 on your left side, holding it again for 15-20 seconds.
Repeat five to ten times on each side.
7. Physical Therapy
A physical therapist can teach you how to sit, stand, and move in ways that align your spine and reduce strain on your back.
They also can teach you specific exercises that strengthen the core muscles that support your back. A strong core is the best way to prevent many back pains in the future.
Studies show that when you increase your strength, flexibility, and endurance, back pain reduces, but it takes time.
Lower Back Pain is Normal
Low back pain affects up to 80% of all people at any one time. Although the causative factors vary, changes to the lumbar structure, or lower back due to musculoskeletal damage, are considered the main cause.
Your musculoskeletal system is made up of bones, ligaments, muscles, tendons, and other connective tissues that give your body shape, support, stability, and movement.
Other muscles that play an important role in maintaining the normal curvature of your spine have been reported to be linked to low back pain. This includes the hip flexors and hamstring muscles.
Mild low back pain usually improves on its own within a few days or weeks. It can be considered chronic if it lasts longer than three months.
In both cases, staying physically active and stretching regularly can help reduce lower back pain or prevent it from coming back.
Best Way to Prevent Lower Back Pain
If you know how to treat your back, you can reduce your risk of back pain. These techniques can help to take care of your back.
- Use your legs to lift objects by bending your knees and hips, not your back.
- Move around a lot – don't sit in the same position for too long.
- Get regular exercise – walking, swimming or using an exercise bike are all things you can do, even if your back hurts a little. - - Take time to build your fitness if you are trying new activities.
- Maintain good posture – if you work at a desk, make sure the chairs, desks and computer screens are set up properly. This will help you if your boss assesses your work station.
When to See a doctor
You can treat backache with home remedies and patience. However, you should speak with a specialist about chronic or severe back pain.
A low back pain doctor can recommend physical therapy, medications, or other treatments.
People who have any existing health conditions, or who take medication regularly, should speak with their doctor before trying any herbs or supplements.
U.S. Food and Drug Administration (FDA) does not monitor the purity or quality of supplements, so it is important to research the company first, whether it is reputable.
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