If you have ever had a back injury that has caused you to suffer and limit your movement, you are not alone.
Back pain is one of the most common injuries and reasons for taking sick days of work. However, the pain can be unbearable and can reduce the quality of life. In this article, we will cover some lower back pain causes as well as some points to help prevent these injuries.
Lower back pain causes:
1. Strained Back Muscles
Back muscle strains are prevalent as well as ligament strains. The injury can limit your movement, and in most cases, the damage is due to some overexertion. Back muscle strains can be related to your job, if you have a physical job that requires lifting and moving heavy objects. People with physical jobs should be more aware of these injuries as well as how to prevent them. One of the most critical aspects that everyone should know if how to lift properly and always remember to be careful and never twist if lifting a heavy object.
2. Conditions That Cause Spinal Deformities
The spine has natural curves that help with the rotation and physical movement. Sometimes the spine can be affected by some conditions that can cause the spine to curve more acutely. Sufferers of scoliosis or kyphosis are two such conditions. Another condition, spondylolisthesis can deform the spine and is a lower back pain causes. These conditions can’t be prevented; in fact, studies have yet to identify how scoliosis and kyphosis are caused.
3. Nerve Root Compression
The spinal cord possesses all the nerve roots and ending with the majority being in the lower back. A few known back issues, for example, spinal stenosis, osteoporosis or the moderately basic herniated disc can pack the nerve roots and cause significant discomfort. Even the issue known as sciatica stems from a pinched nerve root in the back and impacts the nerve endings in the leg.
4. Compression Fractures
The result of many motor accidents is compression fractures. However, people will osteoporosis or forms of cancer that spread to the bone are also known as sufferers of compression fractures. None of these conditions can be prevented, and the treatment necessary will be determined by extending the fracture as well as the long-term repercussions to the spine.
5. Degenerative Disc Disease
Unfortunately, degenerative disc disease has the reputation of being a disease for older people. The reality is that degenerative disc disease can affect people of all ages, with people in their 20s also suffering. The disease causes the vertebral discs to deform and bulge. The effect is that this can increase considerable pressure on any surrounding nerves. It is the pressure that can cause high levels of pain.
6. Slipped Disc
A slipped disc can happen to any vertebrae in the cervical, thoracic or lumbar areas. However, the injury is more common in the lower area. The discs act as shock absorbers, supporting the rigors and impact of every body’s movements. The slipped disc itself may not be very painful, but it is the subsequent pressure on any surrounding nerves that will cause the patient considerable pain.
Low Back Pain Remedies
Rest Your Back
A lot of physicians endorse bed rest as the first step in supplying low back pain relief. However be aware that this approach should only be done for two days and no longer. This length of time is on account of continued idleness caused by activities like bed rest can cause other issues such as depression, muscle weakness, and varying other problems to emerge.
In order to get lower back pain relief, the best posture is to lie on your back on the floor. Put pillows below your knees so that your hips and knees are mildly bent. A different way of relaxing your back to get lower back pain relief would be to prop your feet on a chair. Set your pillows on the seat of the chair and then place the back of your lower limbs over it having your back flush on the ground.
One of the many reasons behind lower back pain is improper posture. To provide lower back pain relief, take a seat properly in seats with straight backs or that have little back support. To get the weight off the back, keep your knees a bit higher than your hips by simply resting your feet upon a small stool for example or perhaps adjusting the seat. Also, when you move, move your entire body rather than rotating your waistline.
The best activities for the quick and effective relief of discomfort from lower back pain are accomplished either by utilizing a stationary bike or by swimming. The delicate movements from both of these activities will increase circulation through your muscles, improve lower back flexibility, and will promote endorphins into your circulation system.
Deep Abdominal Strengthening
This exercise includes strengthening the deep supporting muscles around the spine area. You must lie on your back with your head well supported. Bend your knees and keep your feet straight with your hip width comfortably apart. Ensure that your upper body is relaxed while your chin is gently tucked in. As you breathe out, draw up the muscles in the pelvic region and lower abdominal with each breath.
Lower back pain is caused by tight hamstrings and tight hip flexors and erector spinae (spine muscles). Hamstrings are the muscles that run the distance from your butt to the back of your thigh. Hip flexors are the muscles you utilize each time you walk or raise your legs towards your middle.
When performing exercises at home or the gym, ensure you begin with slow activities to warm up the muscles and your heart. Do as many stretches for lower back pain as possible from top to toe but place more emphasis on the back and hamstrings.