Lower Back Pain After Workout and its Treatment | 6 Common Causes of Back Pain and 5 Ways to Treat It
Part of this is probably because there are many possible underlying causes of back pain, but it is also because many people try to reduce the pain instead of working to identify the real cause of back pain Use ones. The bullets will pop. And it's a shame because back pain can be cured with some simple effort.
If you are struggling with back pain, the solution may be easier than you think. Learn how to get rid of back pain through stretching, exercise, and other drug-free treatments.
Read more: 8 Easy Exercises to Reduce Wrist, Neck, and Back Pain on Your Desk
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What causes back pain?
The first step in relieving back pain is to determine the cause.Living a vain life
Lack of physical activity leads to poor mobility, misunderstandings of letters, and weak muscles, all of which contribute to back pain in a variety of ways.
Impaired mobility: Tight muscles in your hips and legs are applied to your spine, causing excessive spinal cord injury. The shoulder and back muscles pull your spine out of alignment.
Posture Difficulty: If you sit too much, you may have adopted a poor posture, such as a raised shoulder, a stretched neck, and a loose waist. These posture problems can all cause back pain.
Weak muscles: Weak muscles, especially the core, hip, gluteus, and lumbar muscles, fail to support your spine as they should. It causes misalignment of the spinal cord and results in back pain.
Sleeping position
Sometimes, back pain results from sleeping positions. If you wake up with severe back pain that gets better throughout the day, it may be time to get a new mattress or pillow to complete your sleeping position.
Muscle injuries
Tension (stretched muscles or coils) and sprains (torn ribs) are usually associated with back pain. Both types of injuries occur when you push your body beyond its normal range of motion or carry more weight than you can handle.
Inflammation of the joints
Inflammatory joints, especially the lumbar vertebrae and hip joints, can cause severe back pain. Joint inflammation can be caused by normal clothing and tears (arthritis) or an injury.
Spinal cord injuries and conditions
Herniated disc: Spinal disc injury occurs when the jelly-like interior of the disc is drained through tears in the outer layer of the disc.
Spinal stenosis: narrowing of the spinal column
Spondylitis: Swelling of the joints between the vertebrae
Spondylosis: A disease of the spinal cord that can lead to a decrease in normal spinal function.
Degenerative disc disease: osteoporosis of the spinal cord (bone growth)
Sciatica
Your sciatic nerve runs from your back to your legs. Sciatica occurs when the sciatic nerve becomes tense or irritated, and it sends shooting pain through your hips and legs. Pain in sciatica is often in response to sneezing and coughing, or sitting or standing up very quickly.
Drug-free treatment for back pain
Presbyopic therapy is a drug-free treatment for back pain.
Sarah Mitrov / CNET
Usually pop pain relievers or even ask a doctor for a prescription to treat the pain. Pain medications have their place, but you may be able to get rid of back pain with these medication-free treatments.
Corrective exercise
Many people avoid exercise when they have back pain, assuming exercise will make it worse. In the case of injuries, this is true if you are not careful. But exercise is actually an effective antidote to back pain.
Weak muscles - especially weak core, glottis, and back muscles - do not support your spine as much as they should. Corollary: No pain in the back. Corrective exercise targets those weak muscle groups and corrects post-postural misunderstandings to relieve pain.
Low-impact exercises such as swimming, water aerobics, and low-back cycling also keep your back healthy and strong.
Pulling and moving
Often at the root of the complication, back pain can disappear with a permanent and targeted routine.
Stiff hips, quadriceps, hamstrings, and gills play a major role in back pain because of the way these tight muscles stretch your spine. These can lead to chronic postural misunderstandings and muscle imbalances that cause discomfort in seemingly unconnected areas - your back is the core.
Try to stretch your hips, quads, and hamstrings every evening before bed. If the agitation does not cause pain, toss in some soft sitting spines. With regular exercise, you will find that your back pain is less severe.
Read more: Trainers say you should never try this money
Heat and cold therapy
Try using a heating pad or cold compress to temporarily relieve back pain. Cold reduces inflammation and restricts blood flow, while heat relaxes muscles and drains blood vessels. Both can be used to treat back pain. A good rule of thumb is to remember that heat works best for inflammation and cold works best for wounds.
Read more: Freezing your ass can reduce anxiety
TENS therapy
Dozens of units like O'Malley Apple can temporarily relieve chronic pain.Omron
Transcutaneous electrical nerve stimulation (TENS) is a type of therapy that stimulates nerves in painful areas. Using electrodes placed on your skin, tens of devices emit a gentle electrical signal that masks or blocks pain signals sent to your brain.
Read more: Get rid of chronic pain without medication: 8 products to try
Massage
Massage therapy relieves muscle pain from muscle lumps and stickiness. It also promotes increased blood flow, which helps deliver more oxygen and nutrients to tight muscles. If your back pain is caused by an injury, massage may not be the best choice for you. Talk to your doctor if you are not sure.
If you like massage but can't afford it every week, consider investing in a Persuasive Massage Gun. These days there are very low-cost options, and a one-time investment can replicate the benefits of traditional massage therapy. To treat back pain with a back massage, start with the lowest configuration of your device and gradually increase the pressure if you think you can handle it.
Tips to strengthen your own COR to help prevent and treat back pain while working away
As more and more people move between California and the country to work from home during COVID-19, office furniture may be replaced by temporary desks and home chairs. However, a place on a dining room table or sofa may not have the ergonomic design of a traditional office setup, which may increase back pain as COVID-19 emerges.
About 80% of people experience low back problems at least once, with pain ranging from minor discomfort to major disability. When severe pain subsides, people may consider finding a prescription for help - however, clinical guidelines recommend avoiding these medications as an early treatment for low back pain. Unfortunately, low back pain is the driver of opioid prescriptions in the United States, and opioid use comes with unnecessary risks of addiction and potential complications.
Although sometimes low back pain is unavoidable, it is important to pay attention to your core: the right posture, being overweight (avoid it), relaxing, and exercising. To establish this concept, here are five safety precautions and evidence-based care methods to help solve this common problem:
Pay attention to the currency. Whether you're working on a kitchen table or sofa now, focusing on the right posture can help. Make sure you sit upright with your knees at a 90-degree angle, with your hips in a straight line on your shoulders and your ears straight on your shoulders. If you are working on a computer, adjust the height of the screen to eye level and consider raising the keyboard to keep your hands, wrists, and arms in line and parallel to the floor. Also, note how often you get on the phone, which can contribute to poor neck posture. Instead of tilting your chin down, raise the device to eye level and avoid hitting it between your ear and shoulder, or choose a speaker phone or headset.
Take a break You may find that you still smell good posture throughout the day. If you stay in one place for too long, your muscles and joints may become stiff. Consider taking a quick break every 30 minutes to get up and stretch or walk around. It can promote better blood flow to your muscles and joints, and it can also give your eyes and brain a break.
Stay active. Although some people with low back pain may be tempted to consider resting in bed, in many cases staying active can be the best option. Low-impact activities to consider include walking and swimming, while research shows that strengthening leg muscles can also be helpful. You can also try yoga and tai chi, as they have been shown to reduce moderate to low back pain. If time is a factor, taking a short walk for lunch or going up and down stairs a few times can help you stay active.
Eat a healthy diet. Your backbones, muscles, discs, and other structures may need proper nutrition to support your body. Eating a balanced diet rich in fruits, vegetables, lean protein, and healthy fats can help reduce swelling, which can make back pain a chronic pain. Eating a healthy diet can also help you maintain a healthy weight, which can reduce your risk of back pain.
Consider care options. The American College of Physicians (ACP) recommends exercise-based therapy as the first line of treatment. If low back pain persists, the ACP encourages the use of non-essential options for early treatment, including physical therapy, chiropractic care, acupuncture, and anti-inflammatory medications. These non-voice treatment options, which in some cases may come under your health benefits plan, can help 95% of people with low back pain recover after 12 weeks. There should be secondary options to relax the muscles, and imaging (such as an MRI) and surgery should be the last resort. However, some "red flag" symptoms, such as fever or loss of bladder and bowel control, may require immediate testing and intervention.
Even for people with low back pain, only a small percentage may need more invasive procedures or surgery. Taking precautions - and choosing an evidence-based care approach - can help reduce the risks and complications associated with low back pain.
Should you use ice or heat for back pain? What the experts say.
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Snow or heat? Heat again snow? Or snow again heat?
When and how long you should use ice, and heat for accurate back pain is a source of debate, and there are not always strict rules.
Back pain will take 80% of people at some point in their lives. After skin problems arthritis and joint disorders, it is the most common cause of loss of work and the third most common cause of seeing a doctor, according to a Mayo Clinic study.
According to the Centers for Disease Control and Prevention (CDC), back pain can be temporary, lasting four to 12 weeks, or chronic, lasting 12 weeks or more. she lives.
Here is a laundry list of possible causes of lower back pain: aging, underlying disease, overweight, improper lifting of a heavy object, a major fall, or even a minor slip, to name a few. ۔ It can affect many structures in your back, including your vertebrae, joints, muscles, tendons, ligaments, and discs.
The reason for the pain and damage to the structures in your lower back is that you will choose ice or heat during recovery.
(Related: Guide to Back Pain Symptoms, Treatment and Prevention)
Cold therapy
Usually, when the pain is severe, apply a cold to your back, such as after an injury that has just occurred. According to the Arthritis Foundation, this will help you for up to two days after the injury. (Colds can also be helpful if you have back pain after exercise.)
Here's why it works: "Lowering body temperature will help narrow blood vessels, reduce swelling, reduce inflammation, and reduce its effects," New York The city's MD for orthopedic and orthopedic surgery, says Gbolahan Okobdeju.
You can use store-bought ice packs or make your own ice packs. Do not apply ice directly to your back - it can damage your skin. Instead, place a layer of clothing between the cloth and your skin, or wrap the ice pack in a towel.
Apply cold for 10 to 20 minutes a few times a day. Make sure not to leave the cold pack on for too long, and to check your skin. Make sure it's not a sink.
Sometimes the cold gives you relief. That's enough.
Gallery: 42 Strange Symptoms That May Indicate Serious Illness (Reader's Digest Canada)
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Cold, then heat
Sometimes, the cold alone doesn't cut it. In these cases, after about two days, once the inflammation has cooled down, go back to the heat. "Use a cold first and then apply heat for severe back pain," says Okobdeju. "Do this for 48 hours after the injury to relax the muscles and relax the painful areas."
Applying heat relaxes the soft tissues, the movement of muscles, and the overall functioning of your back. "The heat speeds up the blood circulation in your lower extremities, resulting in healing foods in the injured tissues," says Dr. Okobdeju. He recommends using intermittent heat therapy for several hours or days to improve tissue healing and prevent recurrent pain.
Use a heating pad or hot water bottle to avoid burns and keep the temperature in mind. Moisture heat (such as a warm, damp towel or hot shower) penetrates deeper tissues faster than dry heat.
According to the American Academy of Family Physicians, apply heat over short bursts of no more than 20 to 30 minutes at a time. If you are afraid you will fall asleep, set a timer, and always set the pads to low or medium, never too high.
(Related: How Pain Management Specialists Can Help You Treat Chronic Pain)
Heat therapy
When you have chronic back pain, heat therapy may be best. Dr. Okobdeju says, "For chronic back pain, try continuous, low-level heat. He suggests wrapping a warm blanket around your lower back.
A heating pad is a good treatment for some of the symptoms of back pain, such as painful muscle spasms that can occur with some back sprains and strains.
Jordan D. Metzl, a sports medicine doctor at the Hospital of Special Surgery in New York City and author of several books, including Jordan Metzl's Running Stronger, says that the rapid movement of the musculoskeletal system causes your muscles to become tense indefinitely. ۔ Complete sports doctor's instructions to stay healthy and injury-free for life. They say that heat can loosen your muscles.
When to see a doctor
If your back pain persists, worsens, or gets in the way of daily activities, contact a doctor about what is happening. Your doctor may run tests to find out the cause of your back pain and may suggest treatment, including prescriptions or over-the-counter medications, steroid injections, or physical therapy, in addition to heat and ice.
Ice and heat are not usually the only treatment for back pain, says physical therapist Jack Miguel, Ph., a research assistant professor at the University of Utah in Salt Lake City. Give your pain Other treatments may be needed to treat it and prevent it from coming back. "In general, it's a proactive approach to get you back to normal"Activities as soon as possible," he says.
(Related: L 6 back auxiliary products for back pain)
Last word
Heat and ice are important tools when you are recovering from a back injury or living with a chronic back condition. Use ice immediately after the injury and if you still have pain, switch to warmth two days later. If you have chronic back pain, low temperatures can be helpful. If you are not getting better with rest, heat, ice, or over-the-counter medications, call your doctor to find out what you can do.
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