back pain is worst problem that any individual faces . it can make you fall in very bad situation … the best solution for back pain
What you can do – natural house natural treatments for back pain
Glaciers initial, high temperature later on.
As a discomfort reliever, ice functions great. It hindrances pain indicators and assists reduce inflammation temporarily. Many situations a complete time, lie down an glaciers pack covered in a hand towel on the unpleasant region for up to 20 a few minutes.
Additionally, you can use a bag of frozen corn or peas. During the initial few times of house treatment, apply the glaciers pack as often as required.
Later on you may still want to use snow after exercise or physical activities. After about 48 hours, switch to moist warmth to stimulate blood circulation and reduce painful spasms.
Dip a bath towel in very warm water, wring it out, flatten and fold it then. Are lying on your tummy with pillows under your ankles and body. Place the hand towel across the unpleasant region, cover the hand towel with plastic material cover, place a heating system pad-set on medium-atop the plastic material then.
Keep this upon designed for to 20 a few minutes up. You can do it again this three or four situations a time for many times.
Perfect your posture.
Look for the posture that locations the least stress on your back.
To do it, stand straight with your excess weight equally balanced about both ft. Tilt your pelvis ahead, then back, exaggerating the movement. Then resolve into the position that feels most comfortable.
Right now “work your method up” your back again, concentrating upon one particular region in a correct period. Initial focus on the region near your waistline, your chest area then, and your throat and shoulders finally. Try to experience which placement is normally least tense and most comfy. This is normally the placement to maintain when you’re position, strolling, and starting or finishing any workout.
Rise and shine.
Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead. Softly pull your knees to your chest, one at a time.
To rise, roll to the edge of your bed, change on your part, put your knees over the edge, and use one left arm to drive yourself up as you let your ft swing to the ground.
Once you’re about your feet, put your hands on your buttocks and lean back very slowly to stretch out your spine.
Rub in some relief. Ask a partner to massage the aching area.
If you want to use a “back rub” cream or ointment, go ahead, but use caution, as most topical creams produce skin irritation after a couple of applications.
For a simple back-massage aid, stuff several rugby balls into a long sock, tie the last eliminate of the sock, and have your partner move it over your back.
To pick the “best solution” without knowing what the problem is is like picking up a hammer and hitting everything with it.
If you go and hit a screw, you will fail and your pain will continue.
However, if you know your problem is a nail, pick up that hammer and hit it. It will work every time and your pain will reduce.
So, do you …
- wake up each morning with a stiff low back that goes away after 10-15 minutes?
- have low back pain when you pick up something off the ground or tie your shoes?
- get up from standing and have low back pain for 5 minutes, before it works itself out?
- experience excruciating pain in your neck or low back for 2-10 day periods a couple of times per year, always to have your pain go away completely after that period?
If you answered yes to any of the questions above, you have a DISC problem.
The vast majority of people reading this post will have DISC problems because muscle tightness and restriction just doesn’t annoy people enough to cause them to search it on quora.
After we agree that you have a disc problem, we can start to talk about solutions. You have a nail, what is our hammer?
You may have an MRI. That’s helpful to determine how bad it is. But the MRI doesn’t tell you what the flexibility of your spine is like.
Do this test:
Find a friend and a pencil, then have them put it right in the middle of your low back. To do this, they should find the dimples of your low back.
That’s where the bottom of the pencil goes.
With the pencil in place, bring your sternum to your pubic bone, contracting your abs, and rounding your low back, like this. To highlight what it looks like, I first show you a “neutral,” resting posture.
Your spine should be rounded:
Your friend will see this:
Don’t worry that you don’t have really cool pencil rulers like we do. We’re simplifying this test for you.
Now, is the pencil up in the air? Like this?
That’s an A- or Very Healthy Low back.
Is the pencil flat against your low back, like this?
That’s about a 50%-65% grade, or moderately damaged low back.
Is there a space under the pencil, like a valley?
If yes, you have some serious damage (If you are in acute pain right now, you may be really restricted due to inflammation. This may get better in a week or two. Have you friend re-check it when it calms down.)
Now that you know if your low back is:
- moderately damaged
- severely damaged …
… We can discuss what to do to prevent your disc damage from getting worse.
Two things you can do on your own, one thing you need a specialist to help you with.
The Best Solutions for Back Pain
- Use Sit-Slide-Lean.
- Manage exercise and pain.
- Remove all adhesion.
Since you’re a human being in 2017, you’re guaranteed to sit anywhere from 2 hours – 8 hours a day. Sitting is a high-stress activity for both low back, mid back, and neck discs.
Therefore, it makes sense to reduce this stress as much as possible, because you’re going to be sitting for the next 5–8 decades of your life.
Sit. Put your butt on the chair.
Slide. Slide your butt all the way to the back of the chair.
Lean. Lean your back fully against the back of the chair.
This rule alone will cut the stresses on your whole spine 33–50%. That’s a huge deal when you talk about sitting for as long as we humans do.
Yes, the chair matters. Your support should match the natural arch of your low back when standing. But the chair is less relevant than the rule.
So implement it.
2. Manage Exercise and Pain.
Pain is a sign that your body is pissed off at you for using a body part too much.
Your body rings the fire alarm so you’ll stop doing whatever you did to provoke it.
So many people with growing pains and injuries COMPLETELY IGNORE their pain. Continuing to do exactly what provoked it in the first place.
Or they unplug the fire alarm by taking medications, foam rolling, massaging, getting chiropractic adjustments, all to have the pain return the next day.
Don’t be one of those people.
Stop doing whatever makes your pain worse.
And even if exercise makes you feel better while moving around, if you feel worse immediately after to 3 days after your workout, guess what? Exercise is making your disc problem worse over the long haul.
Don’t do it. It’s not worth it.
You’ll have to choose types of exercise that don’t stress the low back.
- Lunge instead of deadlift.
- Warrior pose instead of forward folds.
- Assault Bike instead of cycling.
- Qi Gong instead of running.
3. Remove all adhesion.
This one, you can’t do by yourself.
Foamrollers, world-wide, have been trying to for the past decade. With pain going away for an hour, to only storm back with avengeance the next day.
Adhesion is the most common problem in the body that no one talks about. It’s fascial glue that causes your muscles to be tight and weak.
It looks like this this red squiggly stuff between your hamstrings:
A qualified adhesion-removal doctor can get rid of this stuff rather quickly.
In 3–5 treatments, you should notice permanent changes in:
- your pain intensity, permanently (not just leaving the office)
- your pencil test (where there was a space under the pencil, now there’s none).
Despite my background in medicine, I would actually encourage most people with back pain to look into the related field of chiropractic and massage therapy.
My partner works as a massage therapist for a small, private chiropractic clinic. The patients see the chiropractor first, usually once a week depending on the severity of their pain and how chronic the problem persists.
After the chiropractor does his work (I’ll be honest, I don’t know much about that field), they see my partner for a 60-90 minute deep tissue massage that focuses on the problem points. Although it’s not the approach you would think of, a lot of back pain can relieved by relaxing other muscles in the body.
Upper-back pain can be alleviated by massaging the pectoral muscles; as the chest muscles tighten from stress and wear, they shorten and therefore pull the shoulders forward putting strain on the upper back muscles. In a similar fashion, lower-back pain can be caused by stress on the psoas muscles and the abdominals, which have a lot to do with the hips and how people sit. Most of us have pretty terrible posture, coupled with long hours of sitting at a desk.
A lot of people think of a frivolous, spa-weekend cosmetology when they imagine massage therapists.
That’s the not the case at all for the therapists that work in clinical fields. It isn’t holistic quackery. My partner had nearly four hundred hours of clinical training before she was certified. She knows more about anatomy, physiology, and the muscles of the body than any doctor or med student I’ve ever met.
Depending on the location and cause of your back pain, certain stretches can reduce back pain, while others can cause more pain. Stretching should be gentle, so stop any stretching exercise that causes pain. If you force a stretch, you could do more damage than good. Consult your doctor for help in deciding the best stretches for your back pain. Once you get the hang of it, regular stretching can ease back pain quickly and effectively.
Fix Your Posture
Most of us spend a good amount of time sitting down, whether it’s at work or during the commute to and from work. Sitting down for long periods of time may be more harmful than you realize. But you can minimize the impact by sitting properly. Correct posture in a chair means having all the bones in your spine lined up neatly, like a stack of perfectly aligned blocks. This means keeping your feet flat on the floor and your computer keyboard within easy reach so you’re not leaning forward. This is one part of proper office ergonomics.
Ask for a Massage
Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. However, not everyone can afford a personal masseuse when back pain kicks in. So, consider asking your partner for a massage! For added benefit, ask your loved one to use some medicated ointment to double your pain relief.
Causes Of The Back Pain:
Human back is composed of a complex structure for muscles, ligaments, tendons, disks and bones – the segments of spine are cushioned with cartilage-like pads called disks. Problems with any of these components can be lead to the back pain. In some of the cases of back pain, it might cause it if never found.
Strain – The Most Common Causes Of Back Pain Are:
- Strained muscles
- Strained ligaments
- A muscle spasm
Things That Can Lead To Strains Or Spasms Include:
- Lifting something improperly
- Lifting something that is too heavy
- The result of an abrupt and awkward movement
Signs And Symptoms:
A symptom is something that the patient feels and reports, while a sign is something other people, such as the doctor detect.
Symptoms of the back pain may suggests, an ache or pain anywhere on the back of the body, and sometimes all the way down to the buttocks and legs. Some back issues can cause pain in other parts of the body, depending on the nerves affected.
In most of the cases, signs and symptoms may clear up on their own within a short period.
If Any Of The Following Signs Or Symptoms Accompanies A Back Pain, People Should See Their Doctor:
- Weight loss
- Elevated body temperature (fever)
- Inflammation (swelling) on the back
- Persistent back pain – lying down or resting does not help
- Pain down the legs
- Pain reaches below the knees
- A recent injury, blow or trauma to your back
- Urinary incontinence – you pee unintentionally (even small amounts)
- Difficulty urinating – passing urine is hard
- Fecal incontinence – you lose your bowel control (you poo unintentionally)
- Numbness around the genitals
- Numbness around the anus
- Numbness around the buttocks
Most GPs (general practitioners, primary care physicians) will be able to diagnose back pain after carrying out a physical examination, and interviewing the patient. In majority of the cases imaging the scans are not be required.
- X-rays can show the alignment of the bones and whether the patient has arthritis or broken bones. These are not ideal for the detecting problems with the muscles, the spinal cord, nerves or disks.
- MRI or CT scans – these are good for revealing herniated disks or problems with tissue, tendons, nerves, ligaments, blood vessels, muscles and bones.
- Bone scan – It may be used for detecting the bone tumors or compression fractures that caused by the brittle bones (osteoporosis). The patient receives an injection of a tracer (a radioactive substance) into a vein. The tracer will collects in the bones and it helps the doctor to detect the bone problems with the aid of a special camera.
- Electromyography or EMG – the electrical impulses produced by nerves in response to muscles is measured. It can be confirmed as nerve compression which may occur with a herniated disk or spinal stenosis (narrowing of the spinal canal).
- If neglected for a longer time it can lead to chronic long lasting problems.
Simple Yoga Excercises for Lower Back Pain Relief
The most sensitive issue of personal health nowadays is the increasing waistline. Follow up with these simple yoga poses to get relief from lower back pain fastly.
- Padangusthasana (Big Toe Pose(Big Toe Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Sukhasana (Pleasant Pose)
- Adho Mukha Svanasana – (Downward Facing Dog Pose)
- Uttana Shishosana (Extended Puppy Pose)
- Ardha Uttanasana (Half Forward Bend)
- Salamba Sarvangasa (Supported Shoulder Stand)
- Salaba Sirsasana Alamba (Supported Headstand)
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Dandasana (Staff Asana)
Padangusthasana (Big Toe Pose)
There are various yoga poses for lower back pain relief that one can include in lifestyle. The very first and an easier one to begin with is the PADANGUSTHASANA. In this pose one has to begin with a standing posture. Keep your complete body aligned to the vertical radial axis. During inhalation bend forward with your head a shoulder as a single unit. Raise your hands above the head. Touch the big toe of your foot with fingers and try to stay put for a while. With exhalation , come back to the straight posture slowly.
Setu Bandha Sarvangasana (Bridge Pose)
This asana starts with a supine position. Then slowly fold your knees and bring them near to your hip line. Lift your spine up in an arching motion and bring the palms beneath your pelvic bone region. Clasp one palm into another. Support your posture by your shoulders. Keep your upper arms beneath your shoulders for supporting. Stay in this position for a few minutes and relax. Repeat the same for 6-7 times.
Sukhasana (Pleasant Pose)
This is the pose of meditation. Beginners are advised to start from this particular posture. This is the most simple yet the most difficult posture. It involves sitting in a normal cross legged position with a straight spine. Your mind should be focused and free of all the negative energies. Breathing should be normal. One should sit in this posture for as long as in comfort zone.
Adho Mukha Svanasana – (Downward Facing Dog Pose)
There are many exercises to relieve lower back pain. This is a very beneficial pose for relieving back pain. One should lie in the prone position and then slowly raise the spine forming a mountain dome. Your hands should be forced down on the floor. And feet must be aligned so that they are pointed towards the face. Hold in this position, taking deeper breaths for a few seconds. Relax and repeat.
Uttana Shishosana (Extended Puppy Pose)
Kneel down with both hands and legs. Modify your posture such that your elbows lie beneath your shoulders and buttocks lie above your knee bends. Stretch your hands forward. The complete spine stretch can be felt by bowing down your head, touching the floor. The neck is relaxed but arms must be kept active throughout with elbows never . Touching the ground
Ardha Uttanasana (Half Forward Bend)
Ardha uttanasana is the bet exercises for lower back pain. In this posture we begin with the uttanasana pose. Press the fingers firmly on the ground along side your feet. Inhale and arch away the upper portion of your body as far as possible from the thighs. Lift the spine forward and form an inverted D. Keep your head forward. Stay in this position for 30sec and relax. Repeat this posture formation for 3-4 times initially. This posture should be practiced with caution. Your complete body should be arched till the individual flexibility allows you.
Salamba Sarvangasana (Supported Shoulder Stand)
This is an ideal asana for relieving the spine problems. It is also helpful in straightening of spine and tightening of back muscles. Lie on your back comfortably. Lift up your calves slowly. Lift up the hips and thighs along with the legs. Support your back with the hands. Your elbows should be touching the ground. Try to attain a straight line alignment of your overall body. If facing difficulty in performing this asana on floor, one should feel free to use a thicker base like a yoga mat or blanket for balancing.
Salamba Sirsasana (Supported Headstand)
This asana starts with an initial cat pose. Slowly bring your knees close to your chest. Try to transfer the weight of your body on your head. Don’t lift both the legs together. Start balancing the weight on head and single leg first lifting the other leg in air. Then aim for raising the second leg. This asana might be very risky to be performed carelessly. Focus with your entire mind on the postures. It is better to perform this asana in the presence of a helper. Gradually one can master this asana by continuous practice. It is very helpful in yoga for lower back pain.
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
This asana can be practiced for instant back relief. To continue with this asana one might need a belt. Start with a straight lying down supine position. Slowly bring your right leg near your chest. Bind the belt around the foot .Raise your leg in the air and straighten your knees using the belt. Hold in this position for a while and then relax. Follow the same steps for the left foot. This asana allows an equal turn by turn relaxation of your back. This is ideal for relieving lower back pain.
Dandasana (Staff Asana)
This asana is a sitting posture asana. It involves sitting with your hips firmly put on the floor and legs aligned together in a straight line actively. Place your arms next to your side ribs. Push your palms on the floor next to the hips. Ensure that your spine is perfectly straight. Stay in this position for about 30-40 seconds. Relax and repeat.
These were some yoga exercises for lower back pain. All these postures are very good for strengthening your back. They help to deal with the regular sedentary lifestyle. One thing to be noted in performing all these asana is that your spine should be active and straight.