Nearly everyone has lower back pain sometime, nonetheless the causes are what truly make us wonder why. There’s positive news, you are not by yourself. Virtually everyone at a particular point has lower back pain that tosses a loop into our daily routines such as recreational time and work schedules. In the search for lower back pain causes, we Americans dish out billions of dollars to uncover the truth and find relief from the pain. It’s so common that lower back pain is one of the leading reasons for work related missed days and rehabilitation cases.. Did you know that headaches is the number one neurological ailment in the US but the second runner up is back pain. Fortunately, most incidences of low back pain go away within a few days. Others take much longer to eliminate or lead to more serious conditions.
As people age, bone strength and muscle elasticity and tone tend to decrease. The discs begin to lose fluid and flexibility, which decreases their ability to cushion the vertebrae.
Pain can easily occur when, for instance, someone lifts something too heavy or over stretches, producing a sprain, strain, or spasm in one of the muscles or ligaments in the back. So much so that a disc may bulge outward or rupture if the spine becomes strained beyond it’s limitations. There are more that fifty nerves that are rooted to your spinal cord, this type of rupture may put pressure on any one of these nerves which can control transmitted signals and body movement from your body to your brain. When these nerve roots become squeezed or agitated, back pain results.
Low back soreness could indicate nerve or muscular tenderness or bone lesions. Most lower back pain comes after injury or injury to the back, but pain could also be brought about by degenerative conditions like arthritis or disc disease, osteoporosis or other bone diseases, viral infections, irritation to joints and discs, or congenital abnormalities in the spine. Posture inappropriate for the activity being performed, poor sleeping position, obesity, poor physical condition, smoking, stress weight gain during pregnancy are direct causes to lower back pain. Additionally, scar tissue created when the injured back heals itself does not have the strength or flexibility of normal tissue. Repeated strain and injury will cause scar tissue to develop and thicken resulting in accessibility to more frequent injuries do to the weakening of the back.
In some cases, a more serious medical problem may be associated with lower back pain episodes. Pain accompanied by fever or loss of bowel or bladder control, pain when coughing, and progressive weakness in the legs may indicate a pinched nerve or other serious condition. People with diabetes may have severe back pain or pain radiating down the leg related to neuropathy. People with these symptoms should contact a doctor immediately to help prevent permanent damage.
Lower back pain causes are largely do to improper non traumatic movements or other body mechanic strains which are preventable. A combination of exercises that don’t jolt or strain the back, maintaining correct posture, and lifting objects properly can help prevent injuries.
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Before you attempt a back pain relief exercise here is some sound information. Wear comfortable, loose clothes. Do the exercises on a hard surface covered with a thin mat or heavy blanket if exercise calls for using the ground. Please note: Consult with your doctor before doing this or any other exercise that is used to relieve back pain.
You can help relieve your back pain by exercising gently and regularly. The best support your back can have is you, building a set of strong stomach and back muscles, and if you exercise daily, you may avoid the need for an external corset or a back brace. Do the following several exercises for your back daily, gradually increasing the number of repetitions of each exercise as your stomach and back muscles grow stronger. If any of the following exercises give you pain, stop doing that particular one until you check with your doctor. Get into the habit of doing your exercises at the same time each day. Try to take a warm shower or bath prior, the warm water will relax your muscles before performing your exercises.
Back Pain Relief Exercise #1 – Front Leg Raises
Sit straight up in a steady, hard chair. Brace yourself with you hands on the sides of the chair. Extend your legs straight in front of you with your heels on the ground. Slowly raise one leg until it is waist high and slowly lower it. Alternate with the other leg. Repeat 5 times for each leg. Work up to 10 repetitions.
Back Pain Exercise #2 – Back Leg Raises
Lie face down on the floor or exercise mat with your arms at your side. Slowly lift one leg off the ground while keeping it straight. Hold your leg up for a slow count of 3 and then slowly lower it again. Do the same thing with your other leg. Don’t raise your leg more than a 45 degree angle off the floor. Repeat 5 times for each leg. Work up to 10 repetitions.
Back Pain Exercise #3 – Shoulder Lifts
With you hands under your shoulders lie face down on the floor or on an exercise mat. Slowly push up by straightening your arms, but keep your legs and hips on the floor and allow your back to curve. Hold this position and then slowly lower yourself down to the floor again. repeat 10 times. Perform at least twice daily.
Exercise #4 – Wall Squats
Stand with you back straight against a sturdy wall and your feet shoulder width apart. Keeping you back against the wall slowly slide down into a squat position. Stop when your thighs are parallel to the floor and hold that post ion for a count of 5. Slowly slide back up to the standing start position. Repeat 5 times.
Exercise #5 – Back Pain Relief Leg Swings
Standing straight up behind a sturdy chair or railing with your hands firmly fixed, lift on leg back and up slowly to a 45 degree angle, keeping the leg straight. Lower your leg slowly. Alternate with the other leg. Repeat 5 times for each leg. Work up to 10 repetitions.
Do not overdo these exercises, particularly when beginning. Try to start with slow movements and carefully build yourself up. Remember, if the exercise causes some mild discomfort or pain, which lasts only a few minutes,don’t freak out. This will disappear as you build up your muscle strength. But if the pain is more than mild and lasts longer than 15 minutes stop exercising and speak with you physician.