In our daily life, what causes low back pain either acute or chronic? These are some of our common mistakes which we ignore generally but these are actually the main causes of low back pain.
There are a great number of things that can cause back pain. Mostly, poor daily behaviors will be the ones that make you have a painful back.
If you are constantly experiencing back pain, or if you want to take steps to avoid back pain, stay away from these mistakes. Back pain disrupts your daily routine or interferes with a good night’s sleep.
Major Causes Of Low Back Pain
Given below are some of the major causes of low back pain.
Abnormal Curvature Of Spine
The Spine is the backbone of our body it is made from Vertebrae and has gentle curves.
These curves help to absorb distress during body movement.
When these curves exaggerated, it results in abnormal curvatures disorders like Scoliosis, which causes lower back pain.
In the pregnancy, central gravity will move forward due to uterus and baby growth. Women gain weight hence it puts pressure on the lower back.
Hormonal changes during pregnancy allowed to release Ligaments and joints become loose. These factors cause lower back pain during pregnancy.
Injury Or Accident
There is a cushion-like structure that is present in between two Vertebrae is called Disc. It acts as a shock absorber due to injury or accident.
The cushion extends outside vertebra, this causes compression of nerve roots it results in back pain.
Sitting Constantly For Longer Time Period
Sitting incorrectly usually causes low back pain. Sitting improperly also overstretch the vertebral tendons and pressure the structures encircling your spine.
Seated for an extended time body can degenerate your back muscles and they may become less flexible.
Additionally, it may decrease the amount of bloodstream circulating and the oxygen heading into the muscle cells.
On top of that, it changes the natural curve of your spinal column. This means your rear muscles have to carry your back shape.
Lifting Things Improperly
The inappropriate lifting of heavy items escalates the stress located on the trunk and may easily cause muscle tears, injury or in much more serious circumstances, minor fractures.
To avoid this, it’s better to use your bum muscles more when raising heavy objects. Also, get assistance from somebody when possible.
With regards to lifting weights, it can benefit strengthen your back only when done appropriately and with appropriate training and assistance.
The poor pose is one of the significant known reasons for low back pain but the majority of the people ignore that.
Bad postural practices modify the biomechanics of all of your body.
The increasing pressure on your spine due to modified biomechanics can result in soreness in your backside.
Practicing and keeping correct good posture is important to avoid serious health issues.
Obesity is defined by body mass index called BMI. Weight puts pressure on the lower back causes lower back pain.
Generally, overweight individuals are at a much higher risk of back pain.
The excessive weight fortifies the injury risk for the back and puts additional strain on the backbone which causes low back pain.
Since there can be an unwanted weight in the center, the pelvis is drawn forward, straining the low back and developing a great deal of pain and other medical issues.
The body’s center of gravity and can also shift with unwanted weight.
This switch will pull the body forward and will create stress on your backside.
The switch will also cause your system to carry an uneven posture which in exchange causes low back pain and other back problems.
Smoking may affect the area of the brain that functions sensory stimuli and the central notion of pain.
Especially, Cigarettes affect the transmission of pain signals from your brain. Due to smoking, Your cells and tissues of the lower back can also get ruined.
Perhaps eliminating these negative habits will let you minimize back pain. Furthermore, adopting healthy habits into everyday life can truly add up to the benefit.
It could be by doing exercises regularly and adopting good posture.
The prostate is the gland that is present in males. This gland usually enlarges after 50 years.
Inflammation of the prostate gland is called Prostatitis and also a cause of low back pain.
How To Sleep With Lower Back Pain
Learn to get in and out of bed properly you can hurt your lower back by moving them properly into bed.
Whenever you want to lie down, use the log roll.
Sleeping on your side with your knees drawn up can help you to relieve lower back pain because it allows the joints in the spine to open up.
Use a big pillow or body pillow between your legs when you were on your side. Place a supportive pillow underneath your knees if you sleep on your back.
This action flattens your back, removing a large arch from your lower back region it may relieve pain in just a few minutes.
Sleeping On The Stomach
If you have low back pain, then avoid sleeping on your stomach. Sleeping in this position may also induce neck pain.
Sleeping on your stomach can place a burden on your lower back end that can create an unpleasant twist in your spine.
If you are habitual to this kind of sleep, put a pillow below your Pelvis and Lower Abdomen.
Avoid using a pillow that places your neck or back in a strained position.
Put an Analgesic rub on your lower back before going to bed.
These rubs provide you a pleasant sensation of warmth and relaxation in your muscles.
Sleeping On Mattress Or On Floor
It is important to get away from that soft mattress. Some studies show that sleeping on a hard surface helps keep the spine to actually a better position where you’ll have less muscle spasm and less stress.
When you are on your back, use a Yoga mat, a soft little blanket, a towel maybe even just lying directly on the carpet alone.
Although you do not want to sleep directly on a hard cement surface because that can be a little bit of discomfort you may have with a bone it’s the hard surface.
keep your knees slightly bent and put a little pillow underneath the knees.
What that does is two things, it decompresses the Sacrum the little triangular bone between the Pelvis and the lower back, and it allows the decompression to be equally stabilized throughout the whole lower back.
When you first start this process being on the floor, you may wake up with a little bit of soreness.
You may be a key throughout the back, throughout the back of the shoulders but that should only last a couple of days.
Advantages Of Sleeping On The Floor
But you’ll see a big change as you do it like your pain will start to dissipate. You will get a lot of relief from the muscle spasm. Also, you will wake up more refreshed & feel like a new person.
Home Remedies For Low Back Pain
Low back pain can be cured through these easy home remedies using ingredients found in your home.
So let’s look at some of these cures that work wonders for back pain by relaxing tense nerves and muscles.
Massage therapy is also a very effective remedy to treat back pain at home. Massage helps in relaxing the muscles without causing pain and side effects when compared to muscle relaxants prescribed by doctors.
It is one of the best things to treat back pain.
Low-Impact Aerobic Exercises
In the case of back pain, Low-impact aerobic exercises are suitable for relief. Aerobic exercises also help to improve your heart rate.
These kinds of exercises help in improving the blood circulation to the back and also boost the absorbing capacity of the body for the nutrients.
Stretch Your Hamstrings
Hamstrings muscles are those which are located in the back of your thighs. If they are too tight your lower back and sacroiliac joints will be stressed leading to more pain.
Stretch your hamstrings twice daily. These Hamstrings stretches should be done very carefully and at least twice per day.
Engage Your Brain
Actually, the pain is more complicated than just a sensation. The way your brain interprets and processes pain signals plays a major role in how you perceive your pain.
So instead of thinking of your pain, engage your brain in some activity you love. This activity may be reading books or gardening or some other activity of your choice.
To reduce or ignore the pain signals, you can develop skills for your brain.
Developing expertise in such skills can help you to have some degree of influence over your pain.
Hot And Cold Therapy
Hot and Cold therapy is a conventional & natural method to treat back pain at home.
This helps in reducing the inflammation and also inhibits the nerve impulses that prevent the spasms of nerves and thereby reduce the pain. It also encourages the healing process.
The major benefit of a cold application is that it reduces inflammation which is usually a culprit in any type of back pain.
It slows down nerve impulses which keeps the nerves from spasming and causing pain, so It acts as a local anesthetic.
Heat application has two primary benefits,
It stimulates blood flow that brings healing nutrients to the affected area of your low back & also inhibits the pain messages being sent to the brain.
You can use heat therapy by taking a hot bath or shower soaking in a hot tub.
You can also use a heating pad, hot water bottle, or heat wrap that provides a continuous low-level heat remedy.
For best results use the heating pad or hot water bottle on the pain-affected area for about 15 to 20 minutes.
Develop A Good Posture
While Doing your daily activities, try to maintain a good posture because as we discussed earlier, poor posture also causes low back pain.
Poor posture can put unnecessary stress and strain on the back muscles.
If you have a poor posture, the pressure on your back can increase by almost 50%.
Check Mattress Quality
Low quality of the mattress is a major factor that causes low back pain. If your mattress is more soft and sagging then this can enhance your back pain.
Hence it is recommended to buy a new mattress if this is the case. A good quality mattress plays a vital role in back pain management.
Basil Leaves Tea
Vitamin C and Antioxidants in Basil leaves help to soothe the tense nerves, lower blood pressure, reduce inflammation, and thus reduces pain.
Potassium in Basil leaves also reduces blood pressure-related stress by replacing sodium and loosening the tense blood vessels.
This, in turn, helps to give relief from back pain.
To make Basil leaves tea,
- Take eight to ten fresh Basil leaves in one cup of water.
- Boil it till the water reduces to half.
- Strain the liquid in a cup and add some salt.
- Your Basil tea is ready to drink.
- Take this tea once a day if you have mild pain. If the pain is severe drink this twice daily.
Ginger contains an anti-inflammatory compound called Gingerol. It acts on specific receptors in the body that are placed on the pain sensory nerve endings and block the pain pathways.
- Take 4 cups of water in a Vessel.
- Add about 2 tablespoons of freshly grated Ginger.
- Allow this to boil until the water reduces to half.
- Add 1 tsp of the Honey and mix this well.
- Drink this ginger tea twice a day.
Turmeric is a very effective home remedy for low back pain. Anti-inflammatory properties of turmeric help to reduce low back pain.
You can consume it orally or can apply topically to the affected area.
For topical use
- Take some warm Olive oil.
- Add Turmeric into this oil to make a paste.
- Apply to the pain-affected area.
- It is very effective to reduce pain but this makes the skin of affected area yellow.
It’s a good idea also to treat low back pain by changing some habits and natural remedies.
Also, get help from a physiotherapist to get some better advice regarding back pain.
If you want to fix unhealthy habits and to get suggestions regarding exercises that are best for you and your family.
Have A Happy & Healthy Life.