Lower Back Pain Relief – A Needle in a Haystack

Lower back pain can arise in several ways. Perhaps the most common way is due to strain or sudden injury of the lower lumbar region. Strain can arise from sudden heavy lifting, minor accidents, prolonged vibration, and many other causes. Lower back pain can also arise due to aging as the muscles and tissues that help protect the spine begin to degenerate. The method of lower back pain relief that your doctor may prescribe depends heavily on the cause of the pain. This opens up the door for many types of wrong diagnosis. Before moving to any type of surgery it can be a good idea to get a second opinion. also keep in mind that surgery should be used as  a last resort as typically there is an underlying cause to the pain that can be resolved in another way. The body has an amazing ability to heal itself but needs to be brought to correct conditions before it is able to do so. Being acidic, overweight, not having a healthy lifestyle such as a poor diet and not enough exercise can all lead to problems with your back.

Lower Back Pain Relief Difficulties

For older people, lower back pain may arise due to osteoarthritis. This condition causes the joints in the back to begin to break down. As they break down the sufferer will begin to walk or stand in different ways to try and relieve the pain from the arthritis. Because they are using their back and hip muscles and joints in new ways, they can also become strained and increase the lower back pain. Because multiple conditions can continue to build on top of each other, finding lower back pain relief can be very difficult for many as there may be more than one source.

Major injuries to the lower back can also cause lasting lower back pain. If an accident occurs where the person were to land heavily on their head, buttocks, or back then the bones and disks in the lower spine can become compressed. This compression irritates the nerves that run along the spine and the hips and can cause a great deal of discomfort. These can often be very difficult to heal naturally even without our amazing bodies. If something has been traumatized enough then our bodies will often bring us back to a workable condition but will not be able to completely cure us altogether which can mean that only surgery will lead to lower back pain relief. Back surgery that was not performed or completed properly also make finding lower back pain relief difficult.

Another less common source of lower back pain is infection or diseases that affect the bones, muscles, and joints in the lumbar region. Bacterial infections that arise due to surgery or IV use can cause back pain as can tumors or other growths in these areas. These can be very dangerous and spread to the entire spinal cord or to other parts of the body quickly causing major issues. These can also be difficult to identify unless the doctor is looking specifically for it which can lead to misdiagnosis which may provide lower back pain relief for a duration of time only for it to return. The truth is there are a myriad of things that can cause the pain and everything should be checked which can be time consuming and costly which shows us why it’s so important to maintain our health so we can avoid these, even though there are lower back pain relief exercises that can be inexpensive and effective.

Lower Back Pain Relief Through Doctors

When the patient goes to the doctor seeking lower back pain relief, he or she should be prepared to accurately describe the pain so that they can avoid misdiagnosis. The doctor will want to know if the pain is throbbing, burning or piercing and will generally ask the patient to describe the intensity of the pain on a scale of one to ten, with ten being the worst pain the patient has ever experience. The doctor will also want to know if the pain is chronic (persisting) or acute (comes and goes). It’s important to include every detail even if you think it is unimportant because it may be the least likely thing that is at the root of your issues.

Diagnosis for Lower Back Pain Relief

With proper diagnosis, most forms of lower back pain are treatable. The patient should not wait before consulting with their doctor as back not only has a tendency to become worse over time, it can also be a sign of something far more serious. If lower back pain is accompanied by severe symptoms such as high fever, vomiting, or dizziness then the sufferer should seek help at the nearest emergency room as soon as possible. This may be costly but if it is intense enough, attaining lower back pain relief is priceless.

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Exercises for Lower Back Pain Relief

While exercising is a pretty straightforward activity, patients looking for exercises for lower back pain relief  should perform only the motions that were recommended by their physician. There are many exercises which are great for healthy people but can be very damaging and pain inducing for people with back problems. Sit ups, for instance, are great for building up one’s “core” but are not recommended for people with lower back pain.

Dieting for Lower Back Pain Relief

For patients who are suffering from lower back pain due to weight or obesity, the doctor may prescribe an all around exercise program designed to increase overall activity and health of the patient. If the patient follows the plan, weight will begin to decline and the strain on the lower back may decrease. When this happens there may be some lower back pain relief.

For those suffering from lower back pain due to muscle strain, pinched nerves, or aching joints then a series of targeted exercises and stretches for lower back pain relief  may be recommended. These exercises provide lower back pain relief by specifically working the muscles that may have been pulled or strained. By developing and lengthening these muscles through exercise the patient may begin to feel less low back pain.

Exercises for Lower Back Pain Relief

Performing exercises for lower back pain relief due to strain may be as simple as laying on hard but comfortable floor for ten minutes at a time with pillows supporting the knees and neck. Other common exercises for lower back pain relief include:

1. Press Ups – The patient lies on the floor and props themselves up on their elbows. They then begin to firmly press down on the floor with their hands and upper arms. They do not allow themselves to actually rise of the floor – they merely apply pressure up until just before they would begin to lift up.
2. Backwards Bend – The patient stands up straight with their hands on their hips. Then the patient bends backwards at the hip while keeping their knees straight. They will hold this position for 8-10 seconds and then return to the standing position. These exercises for lower back pain relief can cause some strain but may also lead to a cure.
3. Double Knee to Chest – The patient lies on their back with their neck supported by a pillow. They then pull one knee up to their chest, and then the other. They then hold that position for 10-15 seconds before allowing both legs to gently return to their starting position.
4. Front Plank – The patient gets down on all fours so that their weigh is resting on their forearms, elbows, knees, and lower legs. Then they lift up with their knees so that all of the weight of the lower body is now on the elbows and tips of their toes. This position is then held for several seconds and then the knees are allowed to gently return to their starting position.

Some of the best exercises for lower back pain relief are stretching. Patients are encouraged to seek the advice of a doctor before beginning any exercise routine. If back pain persists or gets worse, stop exercising and consult with your doctor immediately.

Lower Back Pain Relief Through Medication

When looking for exercises for lower back pain relief, many patients will look for medications that can make the pain go away. While doctors may prescribe over the counter medications such as a non-steroidal anti inflammatory (NSAID) like Ibuprofen, some patients do not believe in the effectiveness of OTC drugs. These patients will then insist that the doctor prescribe something stronger or attempt to find something on their own.

Medications that are based on opium are often prescribed to fight back pain, even if it is not necessary. While these opium based drugs are effective at relieving pain, they have side effects that make it difficult to function in day to day life and are notoriously addictive when misused. Narcotic addiction is the primary reason why these pain killers are difficult to get prescribed fand instead you may opt for exercises for lower back pain relief.

In addition to the dangers of addiction, it has been shown that Opioid based drugs are not all that effective in treating chronic lower back pain. For long term exercises for lower back pain relief due to a chronic condition, it has been shown that non-addictive pain killers are just as effective as the stronger Opioid drugs. However doctors may consider continuing with narcotic pain relief therapy if the patient is allergic to other drugs such as ibuprofen or acetaminophen or if the side effects of the non-narcotic are too severe for the patient.

Addicted to Lower Back Pain Relief

While patients may not become addicted to narcotic pain killers when seeking lower back pain relief as part of their prescribed treatment, they may later become addicted through abuse of the drug. Many times once a condition has run its course a patient may find that they have several doses or refills of a powerful pain medication still available to them. Legally, these doses are to be destroyed but most patients keep them on hand for later self medication.

Once a patient begins to rely on the drugs for treating conditions that would easily be relieved by OTC drugs, or when they begin to take the drugs merely to improve their mood, the danger of addiction becomes greater. When used as directed by a doctor, narcotic pain relievers can be effective in nmbing the pain but not doing away with it like what is possible with exercises for lower back pain relief. When used improperly they are a dangerous substance that can lead to a life destroying addiction.

Not only do narcotics pose a risk to the patient who was originally prescribed them, they can also be dangerous for those around them. It is not uncommon for a patient to give a few of their pain pills to friends or family members who may be complaining of an ache or a pain. However, even a small exposure to an addictive substance can be enough to trigger an addiction, not to mention the dangers that are inherent in the drugs themselves due to dizziness, drowsiness, and other side effects.

Pain management is a big part of providing lower back pain relief. However if the doctor does not feel that it is necessary to use something as strong as a narcotic, the patient should trust that advice and not attempt to shop around for better pills. While narcotics can sometimes be more effective than OTC drugs, in many instances they only appear to be helping more because of the “high” that some people may feel when taking them. Addiction and drug abuse are very real problems and narcotic pain killers are a gateway into those problems when used incorrectly or when used correctly can lead lower back pain relief.

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These stretches for lower back pain relief move the spine in all three directions for optimum results. While there are many different stretches that can be performed, the stretches for lower back pain relief that we will review in this article are:

Stretches for Lower Back Pain Relief

1. Knees to Chest is one of a number of stretches for lower back pain relief that provide forward flexion of the spine.
2. Baby Cobra. Extension stretches for lower back pain relief move the spine backward.
3. Mermaid. Lateral stretches for lower back pain relief work the spine to each side.

It is ideal to try these stretches for lower back pain relief immediately after some type of cardiovascular or strength-training exercise, or simply a few minutes of warming up by marching in place. Exercise that increases the heart rate also lubricates the joints and warms the muscles. We also suggest that you wear loose, comfortable clothing but no shoes while attempting stretches for lower back pain relief. Any time you are exercising on the floor, as with these stretches for lower back pain relief, be sure you are working on a carpeted floor; otherwise, use an exercise mat or folded blanket. The following can lead to lower back pain relief at home.

 Stretches for Lower Back Pain Relief Explained

1. Knees to Chest

This is one of the most common stretches for lower back pain relief because it is relaxing, easy, and does not encourage deep bending that causes stress to the spine.

Lie supine with your arms at your sides. Bend your right leg at the knee so that your right foot is flat on the floor. Gently grasp your lower leg at the shin with both hands; do not hold the knee itself. Slowly pull your bent knee into your chest as far as is comfortable and hold this position for 20 to 30 seconds. Do not force the stretch. Release the leg, put your foot flat on the floor, and slide it out to straighten your leg. Repeat with the left leg. You can also perform this exercise with your left leg bent and left foot flat on the floor. You can experiment to find the modification that is best for you.

2. Baby Cobra

Many people are afraid to add spinal extension into a regimen of stretches for lower back pain relief. While they must be undertaken carefully, exercises such as Baby Cobra can actually help to balance the spine. Most people spend a lot of time bent forward, and this can increase the risk of disk herniation to the back. Moving the spine in the opposite direction restores natural alignment to the spine and can make slipped disks less likely. Technically, this exercise actually provides a mild contraction to the lower back muscles while stretching the front side of the body.

Lie prone with your arms at your sides and your head turned to one side. Bend your arms at the elbow so that your palms are flat on the floor next to your shoulders. Tighten your abdominal muscles and tilt your pelvis gently. Prop yourself up on your forearms so that your upper body lifts and your chest starts to come off the floor. Do not force or push yourself up onto your hands into the full cobra position; this can be dangerous. Hold the position for 20 to 30 seconds. You will feel a stretch in the abdominals while you are strengthening your back. Lower yourself and rest. Repeat once or twice.

3. Mermaid

One of our favorite stretches for lower back pain relief is the Mermaid. It is a graceful stretch that feels great because it moves the body into a position it does not normally get into during an average day. One of the best things about stretches for lower back pain relief is how they loosen up the body; you will start to notice that movements that once felt unusual start to feel easier.

Sit on your right hip with both legs bent and out to your left side. Keep your right hand on the floor beside you and your arm straight to support your body. Sweep your left arm out and up. Continue to move the arm over your head to your right side while tilting your body to the right. Your right arm will bend as that side of your body contracts. You will feel a stretch along the left side of the body and the left portion of the lower back. Hold for 20 to 30 seconds. Release and repeat on the left side.

 Stretches for Lower Back Pain Relief – Feeling the Results

You will mostly likely begin to feel some relief after about a week or so of doing these stretches for lower back pain relief on a daily basis, but give these stretches for lower back pain relief at least two to three weeks before you decide if they are truly helpful. As your flexibility improves and your muscles are strengthened, you will be able to increase your repetitions of stretches for lower back pain relief and increase your range of motion, stretching a bit more deeply each time. While stretches for lower back pain relief are not a miracle cure, encouraging the spine to move naturally is very helpful in restoring health to the structure of the body. The human body was designed to move regularly, not sit in a chair for eight or more hours a day. In addition to stretches for lower back pain relief, be sure to get some low-intensity cardiovascular exercise, such as walking or swimming, and do strengthening exercises for your abdomin. A complete exercise program increases the benefits of stretches for lower back pain relief.

 Stretches for Lower Back Pain Relief – Consult a Physician

Remember, if you have any injuries, degenerative disease, or have had spinal surgery, consult with your physician before attempting stretches for lower back pain relief or any sort of back exercises. Under such circumstances, trying to do stretches for lower back pain relief may do more harm than good. However, if your back pain seems to stem from inactivity, awkward sleeping positions, or occasional mild overuse injuries, then stretches for lower back pain relief should be safe to try and will yield good results.

Stretches for Lower Back Pain Relief

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 Lower Back Pain Relief at Home – Therapeutic Wraps

If you are experiencing acute or intense pain, you will of course want to visit your family doctor or specialist for the best medical solutions to your lower back pain. However, if you are looking for chronic lower back pain relief that is being medically managed, you can manage flare-ups yourself while working on a complete system to find lower back pain relief at home. Therapeutic comfort wraps filled with corn husks, herbs, or other natural materials can be heated in the microwave to just the right temperature and conform to your body. They are safer than heating pads and are a great way to seek lower back pain relief at home. While you may be tempted to take over-the-counter pain medications in your quest for lower back pain relief at home, long-term use of these drugs can adversely affect the liver, stomach, and other organs or parts of the body, so it’s best to try to keep their use to a minimum (for intolerable pain) unless prescribed and instead use a mixed approach to get lasting lower back pain relief at home.

Lower Back Pain Relief at Home – Your Mattress

Consider your mattress. Sleeping on the best mattress you can afford is one of the best ways to get lower back pain relief at home. Everybody has different needs and preferences, so talking to a few different mattress specialists will give you a good idea of what type of mattress will aid you in your quest for lower back pain relief at home. Firmness is still a factor, but new advances in design and technology, such as pillow-top mattresses and memory foam, give many more options for the perfect sleep and the most possibilities for lower back pain relief at home.

Another way to get lower back pain relief at home is to practice good posture and body mechanics. Certain standing, sitting, and reclining positions put undue stress on the spine and can cause subluxation (misalignment) of vertebrae. Keeping the spine as straight as possible prevents any one area of the back from taking on too much of the load of the head and trunk. Of course, we have mentioned proper mattress selection, but sleep position also has an effect on lower back pain relief at home. The use of pillows at strategic points, such as under or between the knees, can provide a great deal of lower back pain relief at home.

Speaking of posture and body mechanics, it is a good idea to purchase a supportive lower-back brace to keep on hand if you experience back pain regularly. Having a back support or lifting belt in your arsenal of tools for lower back pain relief at home is smart, because it can prevent further damage to the lower back area. If you have back problems but continually reinjure your back through everyday ignorance, you will never achieve the level of lower back pain relief at home that you could.

Lower back pain relief at home is also facilitated by a regular exercise program. When your back hurts, working out may be the last thing you would think to do, but you don’t have to work out in the sense of pushing yourself to the limit. Studies show that low-intensity, low-impact exercise like walking, swimming, or cycling at a moderate pace sometimes offers more benefits than going for the burn. Exercise increases blood flow and circulation, bringing oxygen and nourishment to all areas of the body. This is essential for healing and rebuilding of any diseased or injured tissues. A program for lower back pain relief at home should also include stretching and strengthening exercises, particularly for the back and abdominals.

Lower Back Pain Relief at Home with Bodywork

Bodywork is aimed at loosening unnaturally tight tissue and aligning the body properly. This is a great element of a complete lower back pain relief at home program. Even regular Swedish massage can provide enough relaxation to give benefits to the back. More aggressive massage techniques like deep-tissue massage, Rolfing, and shiatsu may be appropriate, but obtain a consultation with the practitioner first and fully disclose your back condition to him or her for your safety. You may not think of these alternative health remedies as lower back pain relief at home, but the point is that they are things done of your own volition outside of the mainstream medical community, and you can practice some of them at home once you have been educated. Other alternative therapies that may be successful for lower back pain relief at home are:

1. Aromatherapy

2. Alexander Technique

3. Meditation

4. Yoga

5. Acupuncture

6. Chiropractic

You may not want to believe us, but a healthful, nutritious diet plays a key part in lower back pain relief at home. While there is no direct link between specific foods and the anatomy and physiology of the back, it should be obvious that choosing fresh foods that are full of life are going to enable your body to regain and maintain health, while dead, processed foods actually tax the body and put more stress on your system. Certain fruits, vegetables, and other plant products have beneficial properties such as being natural antibiotics or endorphin-stimulators. Depending on the cause of your lower back pain, changing your diet may bring significant lower back pain relief at home. A healthier body overall equals a healthier back.

A well-rounded approach to lower back pain relief at home attacks the problem from many angles and increases your chances of long-lasting relief and true long-term healing. You can try all of these tactics at once, or if you’re feeling overwhelmed by the information, make it a goal to gradually add in one new idea each week until they become second nature.

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One of the most common ways to find chronic lower back pain relief comes in the form of chiropractic care. Trained chiropractors are masters at realigning the spine and thereby providing chronic lower back pain relief. While chiropractors are best known for “cracking” joints (known clinically as “manipulations” or “adjustments”), there are several methodologies used in a chiropractic office to offer chronic lower back pain relief.

Chronic Lower Back Pain Relief Techniques:

1. Massage
2. Ultrasound
3. Electrical stimulation
4. Traction
5.  Heat therapy
6. Anti-gravity therapy

The right chiropractor will design a custom chronic lower back pain relief plan for you that incorporates at least two different therapies. Some chiropractors are “crack masters” who simply deliver assembly-line style manipulations to a succession of patients without real attention to them as whole people. Avoid these types of healthcare providers no matter what type of chronic lower back pain relief you seek. Many types of health insurance plans will cover chiropractic treatments in certain cases.

 Chronic Lower Back Pain Relief Through Medication

Seeking chronic lower back pain relief may lead you to medications, but the truth is that most medications that are useful for back pain are symptomatic treatments; they can temporarily alleviate pain and discomfort, but are not cures. Over-the-counter pain pills can help during an intense episode of pain but care must be used when taking them long-term, because they can cause side effects such as liver damage and stomach bleeding. So make use of painkillers for acute pain, but when your goal is chronic lower back pain relief, you are better off supplementing drugs with a variety of safer alternative approaches. Even traditionally-based pain clinics teach biofeedback and meditation to their patients to lessen their dependence on prescription drugs for chronic lower back pain relief.

So yes, meditation should be a top item in your chronic lower back pain relief arsenal. Any pain you feel is really controlled by your brain. Training your mind to overcome the painful sensations really can work for chronic lower back pain relief. People used to think of meditation as something mystical because it tended to be associated with belief systems that were once not common in the United States. But meditation is simply a fancy term for quieting the mind and doesn’t have to be religious in nature. There are various special techniques such as guided meditations and walking meditations – these are just a few of many – but for chronic lower back pain relief, all it may take is some time to empty your mind of thoughts and relax. You may want to picture a peaceful place and transport yourself there, away from the worries of everyday life and constant thoughts about your painful condition. The more you practice, the more you may be able to consciously take your mind off of your pain during the rest of your day.

An appropriate exercise program for your age and health status is one of the best facets of your chronic lower back pain relief strategy. It’s hard to imagine exercising when you are experiencing pain, but in many cases, lack of activity actually causes the pain to worsen. This may sound counter-intuitive and is hard for many people to accept, so if you’re one of the skeptics, try it before you deny it. We’re not talking about pumping iron or training for a marathon – just something simple to get your heart rate and respiration rate up, your blood flowing, and your body moving. In our society, we tend to sit in one position for so long that standing up can be uncomfortable. We then erroneously decide that standing is causing our back pain, when really it’s the fact that your back is stuck in one position for so many hours that the transition is painful. To get real chronic lower back pain relief, you must get up every so often if you sit for long periods. This allows the back to alternate between the flexed (sitting) and extended (standing) positions and be able to adapt to both of them equally. You can also find stretching and strengthening exercises that are designed specifically for chronic lower back pain relief ; search online or consult a physician or physical therapist for ideas.

 Chronic Lower Back Pain Relief Through Furniture

Furnishings can have a huge impact on chronic lower back pain relief. Your office chair is very important if you’re sitting there all day. The chair should be adjusted so that your knees are bent at a 90-degree angle with your feet flat on the floor. Your lower back should be comfortably against the back of the chair. If your chair cannot be adjusted to suit you, consult with your human resources director. The worst case scenario may be that you have to purchase your own chair, but this is a relatively small price to pay for effective chronic lower back pain relief. You should keep the same in mind with your home office chair. If more than one family member uses the same computer, be sure that the chair can easily be adjusted to suit everyone. Be sure to invest in a good mattress after speaking to several different sales reps about what is best for your needs. You may also want to reassess your living and dining room seating and even your car seats to see if they may be aggravating your problem. Sometimes chronic lower back pain relief is a matter of many minor adjustments, such as lumbar supports or firmer cushioning, instead of a huge “miracle.”

The good news is that chronic lower back pain relief is a real possibility, not just for other people, but for you. With proper attention to all of the daily activities you do that affect your back – from brushing your teeth to cleaning your house – you can achieve real and lasting chronic lower back pain relief.

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