Effective Ways to Relieve Lower Back Pain Understanding Lower Back Pain

by Dora

By comparison, time is the most common treatment for episodes of acute back pain. Bed rest is usually helpful for the first 1-2 days, followed by gradual mobilization with a prescribed activity. Patients are advised to avoid activities that may make the problem worse, such as heavy lifting, prolonged sitting, or exposure to vibrations (e.g., from truck driving). Alternative treatment options include manual therapy, education, biofeedback, and sometimes epidural steroid injections.

There is often a physical basis for the acute pain experienced from a spinal disorder. The source of the pain is dependent upon the nature of the problem. In general, pain can come from the spinal column, spinal cord or nerves, or from the structures that support the spine. Pain is the most common reason for people to consult their physicians when they have a spinal problem. Rehabilitation services are based upon the extent to which the pain is disabling the individual, the severity of the pain, and the person’s ability to control the pain through specific behavioral strategies.

Causes of Lower Back Pain

Causes of lower back pain: The causes of lower back pain are varied, however most can be categorized into either sudden (traumatic) or prolonged stresses to the lower back. The sudden or traumatic events may occur during sports, lifting a heavy object or twisting movement. The lower back is particularly vulnerable during lifting due to the mechanical disadvantage created when the knees are bent and the back is bent forward. This stressful position combined with the large and heavy loads usually being lifted is a recipe for acute damage to the joints, ligaments, discs and sometimes muscles of the lower back. During a lifting episode, the acute damage is usually a simple thing like a small tear in a ligament; however, the ensuing pain can be quite severe. This is because of the rich nerve network around the 2 dozen or so joints in the lower back. A simple small tear will send pain signals to the brain and prevent the muscles around the joint from functioning normally. This, in turn, can lead to poor stabilization of the lower back and can predispose to further injuries in the effort to avoid lower back pain. Discomfort while sitting or standing in static positions for prolonged periods is a common issue in jobs requiring long distance driving or desk-bound work. Prolonged pain often progresses to its own symptoms as the body adapts and changes due to the pain. For example, a person with a history of lower back pain may have a history of poor postural habits and weak abdominal muscles. An increase in the frequency of lower back pain may indicate the cause of the pain is the adaptation of this person’s spinal posture to one that places a larger mechanical load on the lower back, as their postural muscles fatigue during prolonged sitting in their desk-bound job. The recent higher pressure on the intervertebral discs and joints could be the cause of the lower back pain. This example demonstrates multiple factors that can be both causes and effects of lower back pain.

Symptoms of Lower Back Pain

Again, it is important to reiterate that the extent of pain does not indicate a more serious injury. Even people with quite severe pain can get adequate relief from their symptoms within a few days and be completely recovered a week later.

Pain and stiffness in the lower back. Pain may be achy or sharp, localized or radiating. If a nerve is irritated/pinched, you may experience pain or “pins and needles” into a leg or foot. This pain or “pins and needles” is often referred to as sciatica. Muscle tightness and weakness in the lower back, which can lead to more severe pain during physical activity or prolonged sitting. Pain or pins and needles may be more severe during certain positions or activities.

The symptoms of lower back pain can be varied. They may be mild to severe, short-lived to long-lasting. Most people will have some sort of pain to contend with and the severity of the pain is in no way related to the extent of injury.

Common Risk Factors for Lower Back Pain

Age – The first and foremost reason for any kind of backache is growing age. As the body grows older, there is a lack of water and eventually the hydration level decreases in the body. This results in pain, especially when you wake up in the morning. Sleep low back pain is a common inflammatory symptom caused by problems within the intervertebral disc. Usually, this happens more with people aged between 30 and 60. The symptoms of disc pain can last up to 3 months or more if not taken care of. Obese people face a high level of low back pain due to excessive weight. The weight increases stress and weakens the supporting muscles, leading to backache. Those who have an inactive lifestyle increase the risk of low back pain. Basically, sitting and standing continuously for hours at the workplace without giving rest to the back will risk back problems. People who work in jobs requiring heavy load or force are more likely to have damaged their back. Sometimes, the risk might even result in damage to the spinal column. Non-smokers have a lower risk of developing lateral or medial disc herniation compared to smokers. A study has shown that due to coughing, there is more pain and a higher likelihood of surgery among smokers. A small injury in the back of people who engage in more physical and athletic activities can result in serious damage. High-level fitness can sometimes risk the muscles or the vertebral disc. Too much back pain can sometimes even prevent you from participating in sports for a long time. Any sort of trauma, like a car accident or fall, may cause lower back pain or sometimes cause fractured bones or other injuries. The occupation or job plays a major role in the cause of low back pain. Work that involves pulling, pushing, lifting, or twisting with the spine has a higher chance of developing low back pain at a faster rate. People working desk jobs are more prone to have low back pain. Even mental stress at work and depression are common symptoms. Recent studies on acute workers’ compensation low back pain found little evidence identifying occupational risk factors. This can be due to the complexity of low back pain causation.

Deadlifts and Lower Back Pain

The deadlift is a weight-training exercise that involves lifting a loaded barbell from the ground to a standing position. It is one of the most effective exercises for improving overall strength. However, the deadlift is commonly associated with lower back pain. This is largely due to people performing the exercise with incorrect form. The deadlift does not inherently cause back pain if performed correctly. Imbalances and weaknesses in the posterior muscle chain are what cause the lower back pain deadlift. Because of this, it is important to learn proper deadlift technique and perform progressional exercises to improve weaknesses in order to prevent lower back pain. Proper form is critical when performing a deadlift. The contribution of high forces to the lumbar spine in combination with flexion and rotation is believed to be the mechanism for acute lumbar injury. It has been said that proper practice of deadlift form greatly reduces the risk of damage to the lumbar spine. Watkins et al. found that in healthy individuals, deadlifts do not cause a significant increase of activity in the lumbar erector musculature as compared to a low trap bar deadlift or a gourd lift.

The Relationship between Deadlifts and Lower Back Pain

The idea that deadlifts are the cause of all lower back pain is a classic case of confusing correlation with causation. Almost everybody has experienced lower back pain at some point in their life. Deadlifts are a very common and fundamental exercise. Therefore, it is not difficult to find people who have experienced lower back pain and also happen to have done deadlifts at some point in their life. When asked about deadlifts and lower back pain, it’s very easy for these people to make the connection between the two, when in reality they may have never considered the fact that the cause of their back pain could have been something completely unrelated to their deadlift exercise. An example of this would be someone who has developed lower back pain from sitting too much. This is very common in today’s society. If this person then goes and does deadlifts and notices his back hurts the next day, it is very easy for him to associate the deadlifts as the cause of his back pain, when in reality it was the prolonged sitting that caused the issue. In other cases, certain individuals have pre-existing structural issues with their lower back that they are unaware of. These people can experience back pain from doing any type of exercise that loads the spine, not just deadlifts. So unless it has been diagnosed that their pain specifically came from doing deadlifts, it is unfair to make the assumption that deadlifts were the cause.

Lower back pain is a common issue and deadlifts often get blamed as one of the primary causes for it. Visit any local gym and you will be able to find at least one person who stopped doing deadlifts because it hurt their back. However, is this because deadlifts are dangerous and inherently bad for the lower back, or is it because deadlifts are commonly done with poor form and the individual had a pre-existing lower back issue they were not aware of? This chapter will explore why deadlifts have been given a bad reputation when it comes to lower back pain, and whether or not this reputation is justified.

Proper Deadlift Form to Prevent Lower Back Pain

Clients with lower back pain should use single leg deadlift variations as a starting point, as these will do a great job of targeting the glute and hamstring muscles while improving balance and proprioception.

With regard to core musculature, many individuals make the mistake of performing deadlifts solely as a lower back exercise. In individuals with low back pain, the erector spinae muscles are already overworked and in a shortened position, and it is often the case that deadlifts will aggravate a condition that involves an anterior pelvic tilt and poor lumbopelvic control. It is to be emphasized that the main focus of the deadlift exercise is the involvement of the gluteal and hamstring muscles, and it is the eccentric phase of the exercise that serves as one of the best exercises to improve lumbopelvic control.

Explosive lifting exercises like deadlifts can be potentially harmful to individuals predisposed to lower back pain or already experiencing discomfort. It must be understood, however, that deadlifts are not inherently injurious. It is the lack of proper technique and weak core musculature that serves as the major culprits to lower back injury. Deadlifts, by nature, are one of the best exercises for lower back health and should not be removed from a training regimen unless, of course, there is a medical concern. Instead, clients with lower back pain should be educated on proper deadlifting technique and should engage in deadlifting progressions that will help to improve muscle imbalances and right/left leg asymmetries.

Modifications and Alternatives to Deadlifts for Individuals with Lower Back Pain

Most article text built, can include any formatting found in article. 2.3 Modifications and Alternatives to Deadlifts for Individuals with Lower Back Pain As an alternative to removing deadlifts from programs, there are other exercise modifications that can be made to allow individuals with low-back pain to continue to train the muscles involved in the deadlift. Individuals dealing with low-back pain should initially avoid any loaded forms of deadlifts. Therefore, exercises that do not require the individual to lift weight off the ground or exercises that are less stressful on the low-back should be used. Load, frequency, and intensity of these exercises should be watched to make sure that they aren’t a cause of low-back pain. Initially, changes to the deadlift or a transition to another more stressful exercise for the low-back should be avoided. The glute-ham raise would be a good substitute for the deadlift as the movement pattern is somewhat similar and the exercise is not stressful on the low-back. This exercise is beneficial as training the glutes and hamstrings are an important aspect for those that competing in a weight class sport and need to eventually get back to the deadlift. For many, the glute-ham raise will be too difficult initially due to low-back pain and hamstring weakness. An easier alternative would be the ball-hip extension. This is essentially a 1-leg hip extension with the foot of the non-working leg resting on an exercise ball. This exercise has little loading on the low-back and can help to improve hamstring and glute strength. A simpler exercise yet is 1-leg lying leg curl. This is a 1-leg version of the lying leg curl. This exercise is beneficial for those with low-back pain as it doesn’t require and anterior core strength to maintain the position. These exercises will be sufficient in bridging the gap until low-back pain is manageable and deadlifts can be re-introduced.

Relief for Lower Back Pain during the Period

The connection between lower back pain and the menstrual cycle Lower back pain, accompanied by or without the presence of leg pain (also known as sciatica), can be indicative of the presence of several different conditions or disorders. Pain occurring premenstrually and/or premenopausally can stem from numerous causes, ranging from hormonal fluctuations to premenstrual water retention to various gynecological conditions. In a broad sense, menstrually-related back pain is linked to hormonal fluctuations, natural chemicals in the body which cause ligaments to contract, and emotional stress which often manifests in muscle tension in the lower back. The result of any of these varied causes could be a temporary condition of soft tissue discomfort, joint pain, or muscle spasms. It is important to attempt to pinpoint the precise cause or causes before proceeding with treatment. Hormonal related pain should regress once menstruation begins, or shortly thereafter. If back pain continues beyond the immediate menstrual phase, an alternate cause should be considered. Steps for help in determining a more precise diagnosis are provided at the end of this section.

The Connection between Lower Back Pain and the Menstrual Cycle

It is believed that the main cause of lower back pain during the period is the result of hormonal changes. These hormonal changes especially involve the increase in progesterone levels, which are released at the ovulation phase of the menstrual cycle. If there is no pregnancy, the high levels of both estrogen and progesterone will prepare the uterus for shedding and the breakdown of its lining. It is the increased production of these hormones that may lead to a series of hormonal events, starting with water retention. The increase in bodily fluids may cause tissue to become swollen in any part of the body, including the breasts and abdomen, which in turn may cause temporary weight gain and feelings of bloating. Hormonal changes are also responsible for the relaxation and softening of the ligaments in the pelvis which also leads to increased stress on back support and pain. Another theory for lower back pain and the menstrual cycle is the effect of prostaglandins. It is well established that high levels of prostaglandins can cause uterine contractions; this is the same process that may cause women to experience pre-menstrual cramps. If the uterine contractions are strong, it can constrict blood vessels to the myometrium limiting oxygen supply to the tissues of the uterus. This causes the release of chemicals which may stimulate pain in local nerve fibers. Prostaglandins may also travel through the bloodstream to the central nervous system; this in turn will affect the body’s ‘pain messages’ and could lower the pain threshold.

Natural Remedies for Alleviating Lower Back Pain during the Period

While medical assistance is always recommended for severe or unusual cases of lower back pain, there are plenty of natural remedies widely available that may be sought before taking more active measures. Many people find using a heating pad, warm bath or hot pack can bring a great deal of relief and enhances the effect of pain relief medication. It is generally recommended that a heat therapy is used for approximately 20 minutes and should be used when the pain is at its most intense, usually the first day or two of a cycle. A hot bath alone is good for relieving all lower back pain and can help improve mood and reduce stress, but care should be taken to ensure that there is no dizziness or lightheadedness from the effects of the hot water on blood pressure. Massage therapy is traditionally thought to be less suitable for women for lower back pain period relief, but massage can be a gentle and natural remedy for lower back pain and is unlikely to cause further discomfort during menstruation. A 2011 study involving fifty women revealed that using a simple form of self-massage to help alleviate dysmenorrhea was very effective and could well be applied to women suffering from lower back pain during their period. Aromatherapy is a varied and flexible treatment which can be personalized to suit mood and preference. A 2006 study which investigated the effect of aromatherapy massage on menopausal symptoms found that after 8 weeks of treatment, lower back pain was significantly reduced. While the transition through the menopause and the menstrual cycle are very different experiences, the study itself did not concern any hormonal aspects of back pain and may be relevant to younger women. Easing one’s pain may enable them to be more active during a period which can further aid in reducing lower back pain. An active lifestyle is a key factor in maintaining overall good health, yet there is currently no specific research into the effects of exercise on lower back pain during menstruation. But it is reasonable to suggest that exercise may indeed help due to endorphin release, the promotion of muscle strength and flexibility, and a greater sense of well-being.

Lifestyle Changes to Reduce Lower Back Pain during the Period

Implementing a regular exercise program that includes strength and core-building exercise is highly advocated for women with lower back pain both during and at times outside of the menstrual cycle. Aerobic exercises such as walking, swimming, or biking have also been shown to have favorable outcomes for those with lower back pain but may require some modification during menstruation. A soft aerobic exercise such as walking is easier on the back, and biking may be less uncomfortable than other exercises because the pelvic and back pain will be lessened while sitting. Completing some form of exercise for at least 30 minutes each day has been shown to provide favorable outcomes for women with lower back pain during menstruation. At times when the back pain is not as severe, increasing the exercise duration to 60 minutes daily can provide even more relief.

Often, a woman will let her back pain get in the way of exercise and physical activity because she believes that exercise may cause further back pain. This may be true if the current exercise being performed is inappropriate. However, in general, reducing physical activity, specifically strength and core-building exercise, will cause more back pain in the long run. During a study at the University of California, San Francisco, women who exercised for two hours a week had a 20% less risk of developing lower back pain.

Throughout the menstrual cycle, the hormone changes will cause physical symptoms in some women. Around the time of menstruation, many women experience symptoms such as bloating, fatigue, and irritability. Women with back pain will also experience a worsening of symptoms in association with their menses. Lower back pain is often a part of premenstrual syndrome, as well as at other times during the menstrual cycle. The reasons for this are simple, but they should be verified by a physician to rule out other causes for the back pain.

Seeking Treatment for Lower Back Pain in Singapore

Spinal health in Singapore – Effective ways to relieve lower back pain” thoroughly explains the multitude of options available to those who are stricken with lower back pain in Singapore. This section of the essay is formatted in a way that it discusses the treatment options in great detail and takes a further step into making the treatment easier to understand for the reader. This is an important factor because if someone doesn’t know how to treat his or her back pain, they can venture onto another topic. They can take comfort in knowing that there is an abundance of treatment methods available for them in Singapore. This part of the essay brings in a local Singaporean feel on where to gain treatment in Singapore, which therefore makes it a lot easier for the reader to understand, especially if it is a foreign treatment method that is not available in their home country. With in-depth treatment advice as well as a thorough guide on private and public healthcare, it is easy to see how the treatment for back pain is a successful one in Singapore. An educating guide on various specialists and therapists makes it sound very simple to gain help from the very best of professionals in the field. With there being a high volume of athletes in Singapore, a guide on sports-specific help is also very useful. This is a very informative piece of work for anyone seeking to relieve their back pain and maybe even someone who is looking to see what treatment options are available for them in Singapore. With Singapore’s back pain treatment advancements, it is now more convenient and affordable to relieve back pain that had been an issue in the lives of so many. This guide brings new light to a very common issue in a developed country and can change the lives of many.

Healthcare Options for Lower Back Pain in Singapore

Public healthcare in Singapore is an additional means of treating lower back pain. It is widely noted for its relatively low cost and high levels of safety, effectiveness and patient-centeredness. Under the Ministry of Health, public healthcare institutions aim to deliver a comprehensive range of health services and discipline to meet the needs of those who suffer orthopedic problems (OPIS, 3). However, patients must be keenly aware that a recent study (OPIS, 4) has identified an increasing trend in public healthcare costs and waiting times over the past decade. As such, it may be less convenient than it has been in the past.

Currently, Singapore boasts a world-class healthcare system that is among the most efficient and successful in providing relief to those who are suffering from lower back pain. For instance, a recent study (1) has indicated that patients suffering from acute and sub-acute lower back pain experienced clinically significant improvements in their conditions as a result of treatment from chiropractors in comparison to treatment from medical doctors. Another study (2) advocates the use of acupressure in providing relief to lower back pain sufferers. In general, the combination of conventional and alternative medicine is widely available for treatment of lower back pain in Singapore. This is especially advantageous because we, as patients, can seek a variety of medical opinions that can cater to our personal preferences in treating lower back pain.

Specialists and Therapies for Treating Lower Back Pain in Singapore

In Singapore, there are many specialists and therapists who have identified lower back pain as a significant problem and have dedicated their careers to finding a solution for the condition. These practitioners come from various fields of medicine such as orthopedic surgery, rheumatology, neurology, and physiatry. Physiatrists may be a suitable first choice for a specialist to consult for lower back pain. Physiatrists are physicians that specialize in physical medicine and rehabilitation. Physiatrists may be in private practices or work in hospital-based settings. Physiatrists are adept at identifying the cause of back pain and initiating an appropriate treatment plan. They are also specialists in prescribing physical and occupational therapy. Consequently, physiatrists often work closely with therapists to manage a patient’s care plan. When it comes to treating structural forms of lower back pain, the physiatrist may refer the patient to an orthopedic or neurosurgeon. Orthopedic surgeons are specialists in surgery for musculoskeletal conditions. Neurosurgeons are surgeons who specialize in surgery of the nervous system. Though it can be risky, occasionally surgical intervention is the best course of treatment for structural causes of lower back pain. This is especially true in the case of a herniated disc or spinal stenosis. If surgery is deemed necessary, the patient will want to consider finding a surgeon who has a good reputation and high success rate for their specific condition. A rheumatologist will be a suitable specialist for those who have been diagnosed with a systemic illness as the cause of their back pain, while internists and general medicine practitioners are commonly consulted general health issues that may be related to back pain. Step one to finding a suitable specialist is to identify the cause of back pain through an accurate diagnosis, then to consult a specialist who has expertise in the condition and the treatment of it.

Tips for Finding the Right Healthcare Provider in Singapore

The best way to find a healthcare provider in Singapore suitable for you is to get a referral. Your family physician is a good starting point. They have a broad knowledge of medical conditions and the treatments of back pain, and also which healthcare provider would be best suited for you. Consider asking others who have had the same condition and have received successful treatment about their experience with a particular healthcare provider. Keep in mind that even though a healthcare provider was helpful for someone else, it does not mean that they are right for your condition. It is also useful to research your condition to get a basic understanding of what treatments you should be receiving and the type of healthcare provider that would be best suited for this. When choosing a healthcare provider, the credentials and experience is something that you must take into account. You will need to ensure that they have the relevant qualifications and experience in providing care for your condition. Unfortunately, there have been cases where individuals pose as healthcare providers with fake qualifications. You can refer to HPB’s website which has a list of registered healthcare professionals in Singapore. Here you can access information on a healthcare provider’s qualifications, past employment, and the type of services they provide. Always verify that their qualifications are legitimate.

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