It is estimated that 29% of Americans (approximately 96 million people) haveEvery year, but the cause of back pain remains a mystery to many people.
This may be partly because there are many potential causes of back pain, but also because many people prefer to take over-the-counter pain relievers instead of trying to determine the true cause of back pain. This is a shame, because back pain can usually be resolved with a few simple efforts.
If you have been struggling with back pain, the solution may be simpler than you think. Learn how to get rid of back pain through stretching, exercise, and other drug-free treatments.
What causes low back pain?
The first step in relieving back pain is to determine the cause.
Lack of physical exercise can cause inconvenience, misalignment of posture and muscle weakness, all of which can cause back pain in different ways.
- Poor liquidity: The tight muscles of the hips and legs can pull on the lumbar spine, causing excessive lumbar spine flexion (lordosis). Tight shoulders and upper back muscles can also misalign your spine.
- Posture problems: If you sit often, you may have adopted bad postures, such as listless shoulders, protruding neck, and arched lower back. These posture problems can cause back pain.
- Muscle weakness: Weak muscles, especially the core, hip, buttock and back muscles, cannot support your spine as it should. This can lead to misalignment of the spine, which can lead to low back pain.
Sometimes, back pain is caused by fashionable sleeping positions.If you wake up with severe back pain and it’s getting better throughout the day, it may be time for a new oneor Supplement your .
Strains (strained muscles or tendons) and sprains (torn ligaments) are usually associated with low back pain. Both types of injuries can occur when you push your body through its normal range of motion or lift a load beyond your capacity.
Inflamed joints, especially the lumbar spine and hip joints, can cause severe low back pain. Joint inflammation may be caused by normal wear and tear (arthritis) or injury.
Spinal injuries and conditions
Sometimes low back pain is directly related to spinal disease or injury, such as:
- Herniated disc: Intervertebral disc injury that occurs when the jelly-like interior of the intervertebral disc protrudes through a tear in the outer layer of the intervertebral disc
- Spinal stenosis: Narrowing of the spine
- Spondylitis: Inflammation of the intervertebral joints
- Spondylopathy: A degenerative spinal disease that can cause the loss of normal spinal function
- Degenerative disc disease: Spinal osteoporosis (bone degeneration)
Your sciatic nerve runs all the way through your leg from your lower back. Sciatica occurs when the sciatic nerve is compressed or irritated, and it causes severe pain through your hips and legs. Sciatica usually feels like a reaction to sneezing and coughing, sitting or standing up too quickly.
Drug-free treatment of low back pain
Often take over-the-counter painkillers and even prescribe a doctor to treat back pain. 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 they have back pain, believing that exercise will make the situation worse. In the event of an injury, if you are not careful, this is indeed the case.but.
Weak muscles—especially the weak core, hip, and back muscles—cannot support your spine well. Result: persistent chronic back pain. Corrective exercises target those weaker muscle groups and repair postural misalignment to relieve pain.
Low-intensity exercises such as swimming, water aerobics, and recumbent cycling can also keep your back healthy and strong.
Stretch and mobilize
Often rooted in, Back pain may disappear with consistent and targeted stretching exercises.
Tight buttocks, quadriceps, hamstrings, and gluteal muscles can cause low back pain because these tight muscles can pull on your spine. They can cause chronic postural misalignment and muscle imbalance, which can lead to pain in areas that seem to be disconnected-your back is the main part.
tryCheck your hips, quadriceps and hamstrings every night before going to bed. If the exercise does not cause pain, you can gently twist some sitting spine. Through continuous practice, you may notice that your back pain is less severe.
Hot and cold therapy
To temporarily relieve back pain, try using. Cold can reduce inflammation and contract blood flow, while heat can relax muscles and dilate blood vessels. Both can treat back pain based on the cause.A good rule of thumb to remember is that calories are best for soreness and Best for injuries.
Transcutaneous electrical nerve stimulation (TENS) is a therapy that stimulates nerves in painful areas. Using electrodes placed on your skin, the TENS device emits a gentle electrical signal that masks or intercepts the pain signals your body sends to the brain.
Massage therapy can relieve musculoskeletal painAnd adhesion. It also promotes increased blood flow, which helps provide more oxygen and nutrients to tight muscles. If your back pain is caused by an injury, massage may not be your best choice. If you are not sure, please consult your doctor.
If you like massage but can’t pay for it once a week, please consider investinggun.There are many low- and medium-priced Nowadays, a one-time investment can Traditional massage therapy. To treat back pain with percussion massage, start with the lowest setting of the device, and if you feel you can bear the pressure, slowly increase the pressure.
The information contained in this article is for educational and information purposes only, not as health or medical advice. Regarding any questions you may have about your medical condition or health goals, be sure to consult a doctor or other qualified health provider.