Tag Archives: pain

The Lowdown on Lower Back Pain

back pain, fitness, exercise, lower back, injury, muscle, spine, healing, recovery

Pexels. CCO Licensed.

Many people experience lower back pain throughout their lives. There are many things that can cause this pain. This post delves into the different causes and the best forms of treatment for those experiencing pain.

What causes lower back pain?

Lower back pain is typically the result of the base of the spine being unable to support the weight above, causing a strain. It can also be due to poor posture when sitting or lifting. A few common causes of lower back pain include:

  • Being overweight
  • A sedentary lifestyle
  • Heavy lifting with poor form
  • Natural deterioration with age (although lifestyle can delay this)

What are the best ways to treat lower back pain?

If you experience lower back pain, there may be a few different ways in which you can reduce the pain:

Take anti-inflammatory medicines

Anti-inflammatory medication such as ibuprofen can be effective against mild back pain. More serious pain may require prescription medication. It is also possible to take herbal medication – the likes of turmeric and devil’s claw could be worth trying if you want a break from pills or if you’re looking for a supplementary form of pain relief. 

See a chiropractor

Experience expert chiropractic care at CARESPACE in Kitchener, or a clinic of a similar caliber in your area, and book an appointment with the professionals if you find that you’re always struggling with back discomfort. Spinal manipulation may help to reduce pain if you are experiencing lower back pain as it aims at realigning the spine and relieving pressure on nerves and muscles. However, it’s important to remember that this treatment should always be performed by a qualified chiropractor

Get a massage

A massage can help to improve blood flow and reduce muscle tension, all in all helping to combat inflammation and pain. Your best option when dealing with lower back pain is to book a professional massage at a clinic. It is possible to massage your own lower back using a foam roller or tennis ball. You can learn how to do this online. 

Quit smoking

Smokers are nearly three times as likely to experience lower back pain. This is because smoking can increase inflammation and inhibit bone healing, making small strains and injuries more painful and harder to recover from. By quitting smoking, you could find that your pain reduces. 

Lose weight

Carrying extra weight on the upper half of your body puts more strain on your lower back. This isn’t so much of a problem if the extra weight is muscles as the muscle will be able to support this extra weight. However, if the extra weight is fat and you’ve not got much muscle mass, you can expect your spine to take the strain. Losing weight could help to reduce the strain on your spine. It’s worth exercising your core – not just to help lose weight, but to build muscle in and around your lower back. 

Correct your posture

If you’re constantly leaning forward over a desk, your lower back is more likely to get strained. Get into a habit of sitting up straight while at a desk by adjusting your seat properly. The same goes for driving. Posture is also important when lifting heavy things – instead of bending at your waist, try to always bend your knees and keep your back straight to minimize strain.

Pain After a Workout? Common Medical issues You Might Have

Image Courtesy of Pixabay

On average, only a quarter of people exercise enough. But whether you are a dedicated athlete or an avid walker, you can experience pain after a workout. Even walking can strain muscles, and your lifestyle can exacerbate issues. Nevertheless, strains and inflammation are common, and fortunately, you can relieve most problems with simple care and attention.

Heel and Foot Problems

Feet are designed to take the pressure of your body’s weight. And although they do the job very well, they often succumb to injury as a result. The bones of your feet can become stressed and muscles inflamed. Additionally, you may experience various types of heel pain. But what does heel pain mean? Well, it can mean a number of things, such as:

  • Heel spur syndrome
  • Stress fractures
  • Bursitis
  • Achilles tendinitis
  • Sever’s disease
  • Haglund’s deformity

All of these issues are common, yet they are treatable. For example, if you find you constantly have severe pain in your heel after a workout, there may be more going on than simple strain. Fortunately, you can consult a licensed orthotics expert for guidance, advice, and treatment.

Musculoskeletal Strains

Some of the most painful injuries are those to the musculoskeletal system. They result from sudden jerking movements that damage the nerves in most cases. It results in pain in the ligaments, muscles, bones, and tendons. Generally, the pain is localized to one area that undergoes repeated strain, such as the shoulder when lifting weights. The pain associated with these injuries can be debilitating and take months or even years to heal. Therefore, a gentle exercise regimen such as water aerobics, swimming, and walking is recommended until the pain has completely gone. Also, if these exercises don’t help, it is wise to go for surgery to ease the pain. If you are worried about the procedure or the after-effects, make sure to read on to find more information to make a trusted decision.

Back Damage

Your back will be put under some strain during almost all exercises. The intensity of the strain will depend on what you are doing. In the beginning, you will feel stress in your back if you perform repeated strenuous exercises such as sit-ups and heavy weight lifting. To prevent this, you should wear the necessary back support. Already existing back problems can also worsen. Those with related back pain may benefit from sciatica tape. Nevertheless, you should avoid exerting too much pressure on the area if you suffer from severe back problems.

Inflamed Muscles

Muscle soreness is almost certain to accompany your back pain, and aches and pains are unavoidable with exercise. However, you will soon become accustomed to muscle soreness if you regularly exercise with strenuous routines. Also, after spending most of your life sedentary, you might experience great pain if you start exercising for the first time. But it’s important not to give up when you experience pain. Cold and heat can soothe the aches. Cold decreases swelling and inflammation, while heat loosens tissues and facilitates blood flow.

Lack of Essential Vitamins

Not eating correctly is a significant cause of low energy and concentration. A poor diet will produce deficiencies of vitamins and minerals like A, B, C, and D. However, the human body also isn’t great at absorbing certain nutrients. And people with medical conditions can also have issues absorbing much-needed nutrients. However, insufficient vitamins and minerals can result in pain. For instance, a lack of D vitamins will cause muscle soreness and weakened bones and nerves. Apart from eating a balanced and nutritious diet, you can try multivitamins and supplements to boost your intake.

Tips for Lumbar Herniated Disc Pain Relief

Herniated discs can cause severe trauma in your lower back, and it may radiate through the buttock and down the leg. It is caused by the material inside the disc pushing outwards and irritating the nerve. The pain is often hard to bear and can even impact the quality of life as it may be accompanied by numbness and loss of sensation. It may affect people as early as in their thirties and aggravate with age. However, there are ways to relieve the condition, no matter how intense it is. Let us share some tips that can help.

Try heat and cold therapy

If you have mild pain in the lower back, relieving inflammation should be your top priority. Applying heat and cold therapy can help by alleviating muscle tension and reducing inflammation in the area. Heat increases blood flow, loosens muscle tightness, and improves the elasticity of connective tissue. Conversely, cold decreases the temperature of the local tissue and produces an analgesic effect.

Engage in moderate activity

Exercising in pain sounds counterintuitive, but moderate activity actually provides relief to patients with a herniated disc. Exercise releases endorphins, the feel-good hormone that boosts your mood and decreases the perception of pain. Walking, hydrotherapy and cycling on a recumbent bicycle are the recommended activities. It is best to consult a personal trainer to decide the best option that will work for you, depending on the severity of the condition.

Consult a pain management professional

At-home remedies may not always help you with lasting relief, and you will probably need professional help at some point. Consulting a physical therapist for pain management services is a good idea, and you must do it sooner rather than later. You can visit a pain management clinic and explore options such as Spinal Cord Stimulation, Radiofrequency (RF) Ablation, Cervical Epidural Steroid Injections, Lumbar Epidural Steroid Injections, and more. A specialist can help you understand these options and pick the apt one.

Seek comfort with sleep positions

Most patients experience more pain during the night, but some sleeping positions can reduce the pressure from the spine. You can use a pillow under your knees or lie on your side keeping a pillow between your knees. A restful night can help you address the problem gradually. Make sure you find the ideal position to get relief as soon as possible. It may require some hit and trial, but listening to your body helps.

Get quick relief with painkillers

The pain may be moderate at times, and you will expect quick relief to live normally. An over-the-counter (OTC) medication helps with instant relief from pain and inflammation. You can try medicines such as ibuprofen and acetaminophen, but make sure you do not overdo them. They offer only temporary relief and may have side effects following prolonged use. You must consult your doctor or pain management specialist before using them in the long run.

These tips work for most patients, but you may need a more aggressive approach if they do not help. You can opt for a minimally-invasive surgery for lasting relief. Further, physical therapy helps with rehabilitation and the prevention of a relapse.