What is back pain?
This is discomfort in the lower back, which can be chronic or ongoing.
What causes low back pain?
The exact cause of low back pain is often hard to pinpoint. While many theories exist to try to explain back pain by identifying certain structures in the back such as muscles, ligaments, joints, and discs, in most cases, there is no objective way to prove them. The good news is that back pain is rarely caused by a serious spinal condition – or any other serious medical condition. Just because you may be experiencing back pain today does not mean you will have a prolonged limitation from it.
Causes of lower back pain include:
(1) Muscle pulls and spasms.
(2) nerve irritation.
(3) spinal abnormalities, such as a slipped disc or spinal stenosis.
FASTEST WAY TO PREVENT/ REMEDY BACK PAIN
At best, backache can be frustrating, perhaps draining. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years. The next time you have a backache, consider the following methods of back pain relief.
1. Get regular exercise.
Regular activity keeps your body strong and flexible to help support your back. Establish and maintain a regular exercise program that includes aerobic training (such as walking, swimming, or cycling) as well as stomach and back strengthening.
2. Stretch More
In addition to the other kinds of exercise discussed here, you can do stretching exercises to reduce backaches. When you stretch the piriformis muscle in the buttock, you can reduce tightness in the buttock and lower back. Other stretches that might work for you are the «Cat-Cow» stretch, which can invigorate the spine, and the stretch: a backbend stretch that can strengthen the chest, spine, and buttocks.
3. Touching the toes
In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.
Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling.
Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.
Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.
7. Apply a pain -relief cream
One study suggests that applying menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can cause a person to be more sensitive to pain.
Arnica is a homeopathic remedy that people can apply directly to the skin to treat muscle pain, swelling, bruising, and minor injuries. It is also available online.
While there is little scientific research to prove that Arnica is effective, it has a low risk of side effects and some people may find it helpful.
9. Use Hot/Cold Treatments
Another effective method is hot and/or cold therapy. This remedy is easy to implement, and it is an inexpensive option. If you have sustained direct lower back pain from an injury such as a collision, a fall, or a sports injury, hot/cold therapy could be a solution. Other kinds of aches that may be minimized from hot/cold applications include sore muscles from exercise, as well as a pulled muscle that results from straining the back.
If the discomfort is chronic or sub-acute, mild heat should be applied continuously. If you are trying to lessen soreness after exercising, you should apply ice.
10. Get Better Shoes
The shoes you wear can certainly have an impact on the health of your back and may actually be one of the best and most obvious lower back pain remedies. However, simply wearing flat shoes is not necessarily the answer. The way that your shoes fit is another important factor: if they are too tight, resulting in foot pain may cause you to change the way you walk, and that can lead to stress on the back.
11.Reduce Your Stressour shoes fit is another important factor
Prolonged periods of high stress may harm various aspects of your health, including your back. Stress can affect the way that you breathe, and this may result in tension and straining of the back. Unfortunately, becoming more sedentary is the exact opposite of what most people need on these occasions. Sitting at a desk, reclining on a couch, or staying in bed instead of stretching or exercising may ultimately wreak havoc on you. Eating healthier foods can help to keep stress at bay while making time to relax is also crucial.