&bull Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible, and it will help you understand that some continued or repeated back pain is not surprising or dangerous.
&bull Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.
Causes of Low Back Pain
Pressure on nerve roots in the spinal canal. Nerve root compression can be caused by: &bullA herniated dics often brought on by repeated vibration or motion (as during machine use or sport activity, or when lifting improperly), or by a sudden heavy strain or increased pressure to the lower back..
Nerve irritation
The nerves of the lumbar spine can be irritated by mechanical impingement or disease any where along their paths-from their roots at the spinal cord to the skin surface. These conditions include lumbar disc disease (radiculopathy), bony encroachment, and inflammation of the nerves caused by a viral infection (shingles)
Lumbar strain (acute, chronic)
A lumbar strain is a stretching injury to the ligaments, tendons, and/or muscles of the low back. The stretching incident results in microscopic tears of varying degrees in these tissues. Lumbar strain is considered one of the most common causes of low back pain. The injury can occur because of overuse, improper use, or trauma. Soft-tissue injury is commonly classified as "acute" if it has been present for days to weeks. If the strain lasts longer than three months, it is referred to as "chronic."
Types of Low Back Pain
Local pain occurs in a specific area of the lower back. It is usually due to sprains and strains. Sudden pain may be felt when the injury occurs. Local pain can often be relieved by changes in position or by light activity followed by stretching. Intense physical activity or inactivity tends to make it worse. Local pain may be constant and aching or, at times, can be intermittent and sharp. The lower back may be sore when touched. Muscle spasms may develop because the body moves in unusual ways as it tries to avoid the movements that trigger pain.
Pain due to compression of a spinal nerve root may be due to such disorders as a herniated disk, osteoarthritis, osteoporosis, spinal stenosis, or Paget's disease. The pain often occurs within minutes or hours of lifting a very heavy weight, but it may occur spontaneously.
Self-care tips In many cases, you can prevent low back pain by maintaining a healthy weight, not smoking, following a doctor-approved exercise program, having good posture, and knowing the proper way to lift and move heavy objects.
Exercises To Reduce Back Pain
Knees-to-chest Lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor (pelvic tilt). Hold for five seconds and repeat five times.
Back stretch Lie on your stomach. Use your arms to push your upper body off the floor. Hold for five seconds. Let your back relax and sag.
Hand Knee Rocking
Take your upper body over so you are in a crouched position with your arms stretched out in front of you. Relax in this position and then slowly move forward with your elbows straight into a press-up position.
Over the course of many years I have spoken to and treated literally thousands of back pain sufferers. Countless numbers of them have been saying to me that they have been doing back pain stretches but with no noticeable positive effects. However it is important to note that the old rule remains true even in this circumstances - when something is done correctly positive results can be expected and visa versa.
There are three basic spinal movements that we should be aware of: Rotation, Flexion (side bending), Extension (forward/backward movement).
Only once all 3 movements have been restored can one expect to see success. There are important techniques to learn that will enable you to re-establish those movements successfully.
Positive results can never be expected from partially correcting the functions. The biggest issue with most of the current remedies are that they do not deal with the 3 necessary elements; Symmetry, Elasticity and Strength.
Doing back pain stretches correctly will address all three of those vital elements. None of those can be achieved without stretching but at the same time it has to be said just as a lack of exercise reduces muscle strength will a lack of stretching reduce Symmetry and Elasticity.
It is a pity then that back pain victims do not get the desired results because they do not understand the difference between stretches and exercises and only concentrate their efforts on one of them instead on both.
Basically stretching lengthens the muscle tissue while exercises shorten it. So it must be commonsense to conclude that doing only one of them (stretches or exercises) to the exclusion of the other will result in disappointment.
Positive results will ONLY be forthcoming when the correct exercises and stretches are done in the correct manner and order and regularity.
Both Peter sams & Richarda.convery are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Peter sams has sinced written about articles on various topics from Makeup, Allergies and Skin Care. Read about and. Peter sams's top article generates over 60500 views. to your Favourites.
Richarda.convery has sinced written about articles on various topics from Fitness, Backpain. Richard A. Convery shows you how to do the correct in a simple to understand manner and how to do it in just 15 minutes a day, half of which you do in. Richarda.convery's top article generates over 9900 views. to your Favourites.