Consider physical therapy if lower back tightness has persisted for more than two weeks. Try a few approaches and see what brings you the best results. This yoga pose increases flexibility of the spine and provides a nice stretch for your hips and abdomen.
As you work your way back to better health and your muscles strengthen, that pain and discomfort should disappear. But when a fitness routine causes moderate or severe pain symptoms that lasts longer than 15 minutes, you should end the exercise and check in with your doctor. Several studies have found acupuncture to be effective at relieving chronic back pain.
In some cases a short rest period may be advised; it is best to limit rest to one or two days, as underusing muscles causes deconditioning and stiffness over time. Walking and staying active during the day is important to keep the spinal structures functional and healthy. Even short, frequent walks can be helpful—walking for 3 to 5 minutes several times a day can help relieve low back stiffness, and in the process reduce discomfort and pain. Fitness is often a great treatment for back pain, but some movements offer you little health benefit. Toe touches from a standing position can aggravate sciatica and other conditions by overstressing ligaments and spinal disks. Another cause for concern is the way standing toe touches can overstretch hamstrings and muscles in your lower back.
When this is the case, the muscles are trying to stabilize the affected area and to prevent you from moving in such a way as to cause further damage. Whether it was brought on by arthritis, nerve damage, bending the wrong way, or lifting something a little too heavy, lower back pain can be frustrating to deal with. From simply swapping your shoes to seeing a physical therapist, these are the treatments worth trying. Wilson Ray, MD, chief of spine surgery, Department of Neurological Surgery, Washington University School of Medicine, St. Louis. Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Read more about more hints here. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.
It can also be caused by emotional stress, improper posture, being overweight, out of shape, or sitting in the same position for long periods of time. This yoga pose allows you to relax your lower back and pelvis. It provides an excellent stretch for your hamstrings and helps relieve stress and tension. Engage your core muscles so the base of your spine presses into the floor.
You use your lower back for a lot of things, from walking and running to simply getting out of bed in the morning. Keep it in good working order with regular stretching to relieve tension and to help build strength. The cat-cow stretch is a great way to wake-up your spine while also stretching your shoulders, neck, and chest. This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.
You may need surgery when you have a herniated disk or a pinched nerve from the spinal cord. Strengthening both your abdominal and back muscles helps stabilize your spine. You can help prevent further back injury by learning — and doing — gentle stretching exercises and the right way to lift things. In some cases, your doctor might recommend injection of a corticosteroid medication into the area around the involved nerve root. Corticosteroids help reduce pain by suppressing inflammation around the irritated nerve. The number of steroid injections you can receive is limited because the risk of serious side effects increases when the injections occur too frequently.
Further, people on bed rest are more likely to develop depression, blood clots in the legs, and decreased muscle tone. Very few experts recommend more than a 48-hour period of decreased activity or bed rest. In other words, get up and get moving to the extent you can unless your doctor tells you otherwise. A number of alternative treatments might ease symptoms of back pain. Always discuss the benefits and risks with your doctor before starting a new alternative therapy.
Other ways to release the muscle, according to Fishman, include hot baths, gentle massage, and hot packs. The idea, he says, is to dilate the blood vessels and speed tissue repair. No, the lower back pain isn’t in your head, but obsessing over it could be making it worse. “Fear, anxiety, and catastrophizing can amplify pain,” says Dr. Mackey.
Read more about find here. A back brace can sometimes help, especially after an injury or surgery. But they’re not meant to be worn too often or for too long. “People become dependent on it, and it actually allows those muscles to become lazy,” Ray says.