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How to Get Rid of Lower Back Pain Fast at Home

Do you have pain in the lower back? Of course, you have to otherwise why their search for remedies to relieve lower back pain. The correct question is, for how long you have low back pain. And is that a mild pain or acute low back pain? In fact, the symptoms of your low back pain can only reveal the cause behind it. And rightly so, when the cause, then you can only take appropriate measures to get rid of low back pain measures known.

The causes of low back pain

These are the causes of pain low, along with typical symptoms back. Find out the cause of low back pain by studying symptoms and relate them to their condition.

1. ligament or muscle strain in the back leads to pain

Sometimes when a heavy object is lifted or twist your body or if there is a sudden movement of his body, some of the back muscles and / or ligaments can over-stretching and tearing themselves. These causes of acute low back pain. Therefore, when the symptoms below you feel, knowing that your low back pain is due to muscle strain:

  • If it is very difficult and sometimes impossible for you to walk or foot.
  • If you also have pain in the groin, buttocks or upper thigh with low back pain. However, this pain does not move below the knee.
  • If it is a dull ache and not one sharp. When the area is touched, you can experience the pain there. The area also inflamed.
  • also feel severe muscle spasms.

Descansando may be one of the best ways to alleviate such low back pain. icepack and compression with something like a bandage is often recommended to relieve lower back pain. The elevation of the area of ​​pain can reduce inflammation and relieve pain.

2. Sciatica also cause low back pain

Sciatica is when your pinched sciatic nerve leading to numbness and pain in the lower back that travels to the buttock, leg and sometimes into the foot. Therefore, when you feel these symptoms, lower back pain could have been caused by sciatic nerve pain:

  • Is back pain is continuous. It does not turn on and then disappears. It is almost always there.
  • While his back pain, thigh and leg have more knee pain and sometimes even to the foot.
  • have low back pain in the left or right side. The pain caused by sciatica is usually there on one side of the buttock or leg.
  • The pain gets worse after prolonged sitting or standing. When you enter, you feel less pain.
  • also feel other sensations along with a dull pain. These may be burning and tingling and numbness.
  • feel weak or numb leg or foot.

The diagnosis of the causes of sciatica is essential for proper treatment to relieve the pain of low back pain with leg and foot. Once the pain is relieved largely sciatic nerve regular exercises and stretching must be done to prevent future occurrence of low back pain.

3. Degenerative disc disease is a cause of low back pain

is one of the very common causes of low back pain. It occurs when the discs between the lumbar vertebrae begin to break. The damaged disc leads to swelling, pain, muscle spasms, and even in some cases sciatica. If you have the following symptoms of low back pain, you might be carrying a degenerative disc.

  • You have constant lower back pain that is mild. However, you witness periodic episodes of severe pain and muscle spasms that can last from a few days to several months.
  • may also have chronic pain ranging from just annoying to severe pain.
  • The pain worsens when you sit. Even standing can give you pain.
  • feel the relief of pain when walking and running.
  • Your pain is relieved when you change your position.

it must prevent stress in your damaged disc. This can be done through ergonomics and proper posture. Certain low back pain exercises also help relieve back pain due to degenerative disc disease. correct posture of sitting and standing, and put less pressure on the discs over time and relieve back pain and other symptoms of degenerative disc disease.

4. The isthmic spondylolisthesis could be the cause of low back pain

When a vertebra in his lower back slips into the disc space below it, who suffers from spondylolisthesis ístmica. This condition leads to lower back pain deep due to compression of the nerve root, as sciatica. The following symptoms that indicate whether the cause of low back pain is the Isthmian spondylolisthesis

  • The deep pain in the lower back, worse when standing or walking.
  • Low back pain travels through your buttocks and back of thighs.
  • The pain gets worse when you lean back.
  • His legs are tired and sometimes you feel numbness or tingling in them. Most of the time occurs when you are walking.
  • Your hamstrings are tight to the point that it is difficult for you to touch your toes.
  • Your pain is relieved to some extent when it feels, especially in reclined position.

Heat and cold therapy and stretching are important to relieve lower back pain. Hamstring stretching and some other exercises help a lot. Sometimes, handling is also useful in reducing pain.

5. The sacroiliac joint disease as a cause of low back pain

The sacroiliac joints connect the sacrum is located at the bottom of the spine with her hips on each side. By moving this joint too much or too little, then you can get a disease or dysfunction of the sacroiliac joints. It simply means low back pain, sometimes accompanied by buttock or groin pain. These are the symptoms of low back pain due to disease of the sacroiliac joints.

  • Actually, it’s a pain is known as continuous pain, dull. It’s not a sharp pain.
  • Not only in the lumbar area, has pain in the hips, groin and thighs too.
  • The pain worsens when you sit. Relieved when lying down or even sit in a reclined position.
  • also it relieves pain when changing position.
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bags of ice, compression and support props are used for immediate relief of pain due to disease of the sacroiliac joints. Chiropractic manipulation is sometimes recommended for the alignment and movement of the normal joint. Rest is also important to treat both pain. Heat can be applied only when the pain subsides. Physical therapy controlled and gradual certain exercises lower back are also essential to strengthen the muscles around the sacroiliac joint. Apart from these, soft aerobics and low impact are useful for increasing blood circulation to the area which helps to relieve lower back pain.

Apart from the above, there are some causes more than low back pain, including osteoarthritis of the spine, reformist syndrome, certain infections, spinal tumor, fibromyalgia, ankylosing spondylitis

and coccydynia. Depression and stress can also lead to chronic low back pain.

Medical causes for low back pain after sleeping

This conditioning low back pain after sleep- has to be treated separately. This is because when you get back pain after sleeping or during sleep, can not be medical reasons, as well as some other general causes of pain. The pain is sometimes called back pain during nighttime night or back pain. When you go through it, your hurt will not stop even when lying down, no matter what adjustments you make. In fact, the pain may get worse while trying to adjust the best position to sleep. There are several causes for such pain during the night:

  • Mechanical problems with the spine, such as degenerative discs.
  • injuries, sprains or fractures.
  • conditions of the spine, such as scoliosis (curvature of the spine) and spinal stenosis (narrowing of the spinal column)
  • Kidney stones
  • Pregnancy
  • Certain cancers
  • Arthritis

sometimes sleep well without any pain, but when you get up, you have a backache. What can be the cause of back pain after sleeping. These are not medical reasons.

no medical causes of low back pain after sleeping

In such a condition when experiencing low back pain only after sleeping and if it disappears as soon as I get out of bed does not happen again during the day, you should check your mattress or your sleeping position. Here are some indications of what causes back pain after sleeping.

  • Mattress – mattress too hard or too soft will cause pain you will notice only after getting up in the morning back. Get a medium-firm mattress. You can also try to sleep on the floor. This has helped many, but it is not a safe way to avoid shooting back pain. It might work in your case or not!
  • Pillow – a pillow that is not compatible with the neck in a natural way affects the spine in a negative way to give back pain
  • [ sleeping position – Your sleeping position is also important to keep it free of pain after getting up. If you do not change your sleeping position often during the night, or sleep in a position that is not suitable for your spine and back muscles, you can get low back pain. Even sleeping on your stomach emphasizes whole spine causing pain. So, what is the best sleeping position to relieve lower back pain? Are here!

Best sleeping position for low back pain Prevention

If you get back pain after sleeping only, the culprit could be your sleeping position. The best way to sleep with low back pain is to sleep with your back in a neutral position. neutral means when the back arched much or is flat. When you sleep with a neutral positioning ASI- sleep pressure spine removed. Here are some sleeping positions that will not give back pain in the morning.

1. Sleep on your side like this

If you have the habit of sleeping on your side, make these slight changes in position during sleep.

  • Draw your legs slightly toward your chest.
  • Try to keep your upper leg lower leg fall. To do this, take the help of a pillow as described in the next step.
  • Place a pillow between your legs. If possible, use a body pillow full length.
  • can also place a small towel roll under your waist.
  • Now sleep without worrying about a new pain in the morning.

2. Sleep on your back like this

If you sleep on your back, do the following:

  • Place a pillow under your knees. This will help maintain the normal curve of the lower back.
  • If you feel uncomfortable with a pillow under your knees, take a small towel, roll and place it under the curve of the back.
  • Use a pillow under your head to support your neck too.

3. Sleeping on your stomach like this

Do not sleep on your stomach. This is the worst position to sleep for back pain because it puts great pressure on your back. However, if you can not sleep in any other position, do the following:

  • Place a pillow under the pelvis and lower abdomen.
  • Place a pillow under the head, but only if you do not put pressure on his back. If a load occurs there, try to sleep without a pillow under his head.

There is also a convenient way to get out of bed so you do not get a backache:

  • When getting out of bed, turn your side and bend both knees.
  • Now his feet drops over the edge of the bed while pushing with both arms to sit.
  • Scoot to the edge of the bed and the position of the feet under the buttocks.
  • Stand up, keeping your back in the neutral position.

How to relieve lower back pain with stretching and exercises

The activity is often the best way to get rid of back pain. Even as simple as a walking exercise helps to rise from a sitting position and put your body in a more neutral position in a vertical position. However, when you get asthma attacks and acute pain episodes, avoid exercising without the advice of your doctor or physical therapist. When the pain subsides, start doing exercises lower back to avoid such future outbreaks.

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low back pain relief Stretches

Here are some stretches for back pain to help you control your pain back in the day.

1. Knee to Chest Stretch

Knee to chest stretch for lower back pain

knees to chest stretch for lower back pain

  • found in your back.
  • bend your knees, keeping your feet flat on the floor.
  • Keep the left knee with both hands.
  • Pull up the knee and push your chest.
  • Hold for 20-30 seconds.
  • Return to the starting position
  • Repeat with the right leg
  • Returning to its starting position, keep both hands and knees pressed to his chest.
  • This completes one set left leg, right leg and both legs together
  • Do 2-3 sets twice a day, preferably morning and evening.
  • This section is also one of the yoga postures for back pain known as ‘pavana ardha Mukta asana’

2. Side Stretches

Side Stretches for lower back pain

side extends back pain

  • lie on your back and bend your knees with your feet flat on the floor.
  • The shoulders should keep firmly touching the ground
  • roll your knees bent to the left side
  • Hold for 5-10 seconds.
  • back to the starting position
  • Now roll the knees bent to the right side
  • This completes a set.
  • Repeat 2-3 sets of lateral stretching twice a day, preferably morning and evening.

3. After stretching up

  • sit on a stool or a bench or chair with no arms.
  • Keep the right leg crossed over his left leg.
  • Take your left hand to the right leg and brace your left elbow against the outside of the right knee, twist and extend to one side.
  • Hold for 8-10 seconds.
  • Repeat with left leg crossed over his right leg.
  • Repeat 5 times with each leg.

4. Hip Stretch

  • Stand with your feet shoulder-width apart
  • Take a half step back with the right foot
  • Bend the left knee and shift your weight back to the right hip.
  • While keeping your right leg straight, lean forward a little more to get down right leg until you feel a stretch on the outside of the hip.
  • Repeat with the other leg
  • Do 2-3 times with each leg.

5. Hamstring Stretch

Hamstring Stretch for lower back pain

Hamstring Stretch for low back pain

  • found in her back.
  • Lift your left leg as high as you can. While the leg remains raised, keeping the pelvis flat on the floor.
  • Keep the leg straight up position, hold the lower thigh with both hands.
  • Pull the leg to the upper body. It wants a stretch in the hamstring.
  • Hold for 10 seconds.
  • Return to the starting position.
  • Repeat with the right leg.
  • Do 2-3 times with each leg.

Please consult your doctor before starting any exercise program or stretching.

yoga for back pain

There are certain yoga poses for low back pain that can ease your pain effectively.

1. Kati Uttanasana – yoga pose for back pain

  • lie on your back.
  • bend your knees with your feet flat on the floor.
  • Hands must remain on the sides with palms down near her hips.
  • shoulders and buttocks should touch the ground.
  • As you inhale, lift the waist up. Shoulders and buttocks are touched with the ground. Stomach rises as you lift your waist.
  • Hold for a few seconds and return to starting position.
  • Repeat 3-5 times.

2. Markat Asana- yoga pose for back pain

  • lie on your back.
  • stretch your hands at your sides and keep them in order of their shoulder level, palms up
  • bend your legs from the knees.
  • Knees and toes remain together and feet flat on the floor.
  • As you inhale, turn the legs clockwise. right leg now rests on the floor on his right side and left leg will be at the top of the right leg.
  • Turn your neck to the left, in the opposite direction of your legs.
  • Hold for 5-10 seconds.
  • As you exhale, return to its initial position.
  • Repeat with the left leg, lying on the left side and keep the neck turn clockwise.
  • Now make the second pose asana Markat.
  • Keep your knees bent hip width. Also feet hip width apart, flat on the floor.
  • Now as you inhale, turn the legs clockwise.
  • The right leg will rest on the floor and left one above the heel and toes of the right leg.
  • by turning the neck to the left side, in the opposite direction.
  • Hold for 5-10 seconds.
  • As you exhale, return to the starting position.
  • repeat on the left side.

3. Makarasana – yoga pose for back pain

  • lie on your stomach.
  • Rest the palms of both hands under the chin. Elbows on the ground provide support. The position is similar to making a cup with palms and resting her chin on her. The thumb and touch their cheeks.
  • Elbows on earth must be linked together.
  • Keep your feet bound together.
  • Bend your left leg from the knee and take it to touch the ankle to the left hip. Raise as much as you can.
  • Hold for 5-10 seconds.
  • Return to the starting position.
  • Repeat with the right leg.
  • Do 3-5 times with both legs.
  • Now bend both legs and raise them together to touch her hips.
  • Keep and return to the starting position.
  • Repeat for 3-5 times.

These were some exercises to relieve low back pain including lower back stretches and yoga poses for low back pain. Doing them will help keep your back healthy spine. However, you should always learn yoga from a yoga practitioner experts and also consult your doctor before doing any exercise for low back pain.

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