An estimated 29 percent of Americans (that’s roughly 96 million people) have itEvery year, the cause of back pain remains a mystery to many people.
That’s probably partly because back pain has so many possible causes, but it’s also because many people prefer to take over-the-counter pain pills rather than investigating the root cause of their back pain. And that’s a shame, because back pain can often be remedied with simple means.
If you are struggling with back pain, the solution may be easier than you think. Learn how to get rid of back pain through stretching, exercise, and other drug-free treatments.
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What Causes Lower Back Pain?
The first step in back pain relief is to research the cause.
A sedentary lifestyle leads to a sedentary lifestyle, poor posture, and muscle weakness, all of which contribute to back pain in different ways.
- Bad mobility: Tense muscles in your glutes and legs pull on your lumbar spine, causing excessive curvature of the lumbar spine (lordosis). Tense shoulder and upper back muscles also pull your spine out of alignment.
- Posture problems: If you sit a lot, you may have had poor posture, such as being seated. B. sloping shoulders, a protruding neck and an arched lower back. These posture problems can all lead to back pain.
- Weak muscles: Weak muscles, especially the core, hip, glutes, and back muscles, cannot support your spine as well as they should. This leads to a misalignment of the spine and consequently lower back pain.
Sometimes back pain results from failed sleeping positions. If you wake up with severe back pain that gets better as the day goes on, it may be time for a new oneor to complement yours .
Pulled muscles (pulled muscles or tendons) and sprains (torn ligaments) are often associated with lower back pain. Both types of injuries occur when you push your body beyond its normal range of motion or lift loads heavier than you can handle.
Inflammation of the joints
Inflamed joints, especially the lumbar vertebrae and hip joints, can cause severe back pain. Joint inflammation can result from normal wear and tear (arthritis) or an injury.
Spinal Injuries and Conditions
Sometimes lower back pain is directly related to a spine disease or injury, such as:
- Disc prolapse: a disc injury that occurs when the gelatinous interior of a disc protrudes through a tear in the outer layer of the disc
- Spinal canal stenosis: Narrowing of the spine
- Spondylitis: Inflammation of the joints between the vertebrae
- Spondylosis: a degenerative spinal disease that can lead to the loss of normal spinal function
- Degenerative disc disease: Osteoporosis (bone degeneration) of the spine
Your sciatic nerve runs from your lower back all the way through your legs. Sciatica occurs when the sciatic nerve becomes compressed or irritated, sending sharp pain through your hips and legs. Sciatic pain often feels like a reaction to sneezing and coughing, or sitting down or standing up too quickly.
Drug-free treatment for back pain
Percussive therapy is a drug-free treatment for back pain.
Sarah Mitroff / CNET
It’s common to take an over-the-counter pain reliever or even ask a doctor for a prescription for treating a sore back. Pain relievers have their place, but you may be able to relieve back pain with these drug-free treatment options.
Many people avoid exercise when their back hurts because they assume exercise will make it worse. In the event of injury, this applies if you are not careful. but.
Weak muscles – especially weak core, glutes, and back muscles – don’t support your spine as well as they should. The result: excruciating chronic back pain. Corrective exercises target these weak muscle groups and correct postural misalignments to relieve pain.
Gentle workouts like swimming, aqua aerobics, and recumbent cycling keep your back healthy and strong.
Stretching and mobilization
Often rooted in, back pain can go away with a consistent and targeted stretching routine.
Tight hips, quadriceps, hamstrings, and glutes all contribute to lower back pain as these tense muscles pull on your spine. They can cause chronic postural misalignments and muscular imbalances that cause pain in seemingly disconnected areas – your back is the primary one.
AttemptYour hips, quads, and thighs every night before bed. Throw in a few gentle twists of the spine if the movement doesn’t cause pain. With consistent practice, you may find that your back pain is less severe.
Heat and cold therapy
For temporary relief from back pain, try a. Cold reduces inflammation and restricts blood flow, while heat relaxes muscles and dilates blood vessels. Both can treat back pain depending on the cause. A good rule of thumb is that heat is best for pain relief and works best on injuries.
TENS machines like the Omron Avail can provide temporary relief from chronic pain.
Transcutaneous electrical nerve stimulation (TENS) is a form of therapy that stimulates nerves in painful areas. With electrodes placed on your skin, a TENS machine sends out gentle electrical signals that mask or intercept the pain signals your body sends to your brain.
Massage therapy relieves musculoskeletal pain by and adhesions. It also promotes blood circulation, which helps supply tense muscles with more oxygen and nutrients. If your back pain is from an injury, massage may not be the best option for you. Talk to your doctor if you are not sure.
If you love massage but can’t afford to pay for a massage every week, you should consider investing in a massage pressure when you feel like you can handle it.Pistol. There are many cheap to moderate prices available nowadays, and can be a one-time investment traditional massage therapy. To treat back pain with a percussive massage, start on the lowest setting on your device and slowly increase the
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always contact a doctor or other qualified health care provider with questions about a medical condition or health goals.