Discomfort in the back can occur for many reasons from muscle damage and problems with the spine to diseases of the abdominal organs. If the lower back hurts, you must first understand the reason – only then the pain can be cured quickly and effectively.
The most common cause of back pain is damage to muscles or ligaments. Damage to muscles and ligaments can occur for many reasons, including lifting weights, poor posture, lack of regular exercise and being overweight. Back pain can also occur as a result of more serious injuries, such as a fracture of the vertebrae or rupture of the disc, as a result of arthritis, some infections and other age-related changes in the spine. Possible causes of back pain are as follow
Possible causes of back pain
In the lumbar region there are several systems that can cause pain:
- Musculoskeletal system. Pain can occur due to spinal injury or overstrain and damage to the muscles of the lower back.
- Nervous system. The cause of pain can be curvature, hernia, protrusion, neuropathy, inflammatory processes in the vertebrae and pinching of the nerves. The nervous system more often than others causes lower back pain.
- Digestive system. Pain from the pancreas, stomach, liver, gall bladder and intestines will be given to the lumbar region. This is possible with pancreatitis, gastritis, gastric ulcer, poisoning and intoxication, stones in the bile ducts and various forms of obstruction.
- Excretory and reproductive systems. Lower back pain can be with diseases of the kidneys and bladder (renal failure, pyelonephritis, urolithiasis, cystitis), lesions of the uterus and ovaries (cysts, fibroids, inflammation).
Movement may be the best way to relieve back pain. Here are some tips to cure backpain naturally.
Discover the joy of movement
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If something hurts, we try to move less. However, regular physical activity is one of the main ways to relieve and prevent pain. Even if at first you feel a little discomfort, you should not give up training. Physical activity helps to overcome stiffness of movements, strengthen muscles and speed up the healing process.
Simple exercises will help ease back pain. Return the joy of movement to yourself, do not let the pain interfere with you.
Walking
Studies have shown that low-intensity aerobic exercise (such as walking) helps relieve lower back pain. Try to walk more – to work (at least part of the way), to the store. Walking strengthens the muscles that hold the body upright and improves spinal stability.
Breaks
If you are in a sitting position for a long time (for example, when you are working at a computer), this creates a large load on the lower back, as a result of which pain can occur in it. Take regular breaks during work: get up from time to time, do warm-ups.
Stretching
Our spine needs movement, so low physical activity can aggravate back pain. Simple back stretching exercises can help relieve pain and increase range of motion. Do not make sudden movements: exercise should not be painful. Exercise on a flat, solid surface.
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Stretching the back muscles
- Lie on your back, pull your knees to your chest
- Stretch your head toward your knees until you feel a pleasant pull in your back
- Hold in this position for 20-30 seconds
- Repeat exercise 5-10 times
Knee to chest
- Lie on your back, bend your knees, place your feet on the floor
- Grasp one knee with your hands and gently pull it as close to your chest as possible.
- Hold in this position for 20-30 seconds, repeat with the other leg
- Repeat exercise 5-10 times with each leg
Swimming
For back problems, swimming is helpful. It practically does not create a load on the spine and back, because water supports our body. It is advisable to take a few lessons with a trainer to practice the technique of movement, since some swimming styles with improper stroke technique can create an increased load on the neck and back.
Muscle strengthening
Exercises to strengthen the muscles of the trunk, abdomen, back and pelvis help relieve back pain and improve a sense of balance. Any exercises for the abs and back muscles are suitable. One of the main exercises that can relieve back pain by strengthening the muscles supporting the spine is to strengthen the deep muscles of the abdomen.
- Lie on your back, place a small flat pillow or book under your head
- Bend your knees, place your feet on the floor, spread your legs to the width of your hips
- Relax your upper body, press your chin to your chest
- As you exhale, tighten your lower abdominal muscles and raise your pelvis. Do not strain your muscles too much.
- Hold in this position, take 5-10 slow breaths and exhalations, relax your muscles
- Repeat exercise 5 times
Change the pose in which you are sleeping
Pose and sleeping conditions can also cause lower back pain and exacerbate it. For example, when sleeping on the abdomen, the lower back can bend very much, which leads to compression and irritation of the vertebral joints and nerves. The most appropriate position is the side position, resembling the position of the embryo in the womb (with legs bent), as well as the position on the back (legs should be lifted, laying them on a pillow). Both of these postures relieve pressure from the spine, helping to reduce irritation and pain.
- You should also check the sleeping conditions, that is, make sure that your bed, mattress and other bedding are comfortable for the spine. As a rule, too soft beds provoke back pain, and stiffer orthopaedic beds and mattresses help to avoid chronic back pain Tramadol for Neck Pain
- Different people fit different beds. You will be able to appreciate the convenience of your bed by whether your lower back is aching when you wake up. If upon awakening you feel uncomfortable, then the bed and your sleeping position leave much to be desired. If your condition worsens by the end of the day, most likely, work and physical activity throughout the day are to blame.
- Remember that initially elastic and springy mattresses usually subside after about 10 years of continuous use (the specific life of the mattress depends on your weight). Rearranging the bed, turn over and shift the mattress each time so that it lasts longer.