The Woes of Back Pain Part 2: causes and cures

Be sure to check out my previous article The Woes of Back Pain Part 1: my experience to read more about how I coped with my lower back pain problems.

Taken from googleimages

Background

Unsurprisingly, back pain is a slippery type of pain. It is hard for doctors to pinpoint the exact cause. Unless it has to do with a more serious problem. By more serious I mean appendicitis, a kidney infection, arthritis or osteoporosis. These are all more complex conditions that cause back pain as a "side effect", if you will.

For the rest of us it is a lot harder to diagnose as well as treat back pain. The good news is that if you are suffering from back pain you are most definitely not the only one. Apparently anywhere from 80%-90% of adults will experience some form of back pain!

The most common causes are muscular strains and ligamentous sprains.

Treatment

Back pain usually subsides in a few weeks so doctors typically recommend patience (I don't have any!) and an anti-inflammatory medication (ibuprofen) and/or muscle relaxing medication depending on the pain.

Your doctor should also give you a physical examination, ask you questions, and based on those will send you for tests.

I also experimented with heat to help soothe my pain. I filled up a hot water bottle and applied that to the sore area. I also slept with a pillow between my knees, stretched more, and incorporated exercises into my routine to strengthen my back. 

(Check out Fitness Tip: Easy Ways to Strengthen the Back for more help and Hatha Yoga for tips on stretching and relaxation.)

If you do find that you are suffering from back pain I would try rest first. Stop whatever activity you are doing that aggravated your back. Incoporate stretching and topical treatments to the pain. If that doesn't work, and the pain hasn't gotten better in a few weeks, then it's time to go see your doctor.

Other Treatment Methods

My back pain did not go away quickly. I suffered for about 2-3 months before I found relief. I'm not a person who likes taking medication so I would only take what I was prescribed when the pain wouldn't let me sleep. Instead I incorporated yoga into my routine, which truly worked miracles. I also looked up particular stretches that were best for the back.

Since my back pain was more of a strain based on overuse, stress, and other factors, I felt safe in taking this approach. If you do not have one of the aforementioned more serious ailments, and don't like to take medication, natural remedies like: yoga, massages, acupuncture, tai chi, and relaxation techniques can help.

I would like in the future to try acupuncture and will probably even visit a chiropractor for more tips on how to protect my back. 

The most important thing you can do is self care at home. If you do require medication be sure to see your doctor.

Fitness Tip: Back exercises

Easy Ways to Strengthen the Back

We all know that the best way to nurture the back is with a strong core. However, here are some old and new exercises strictly for the back that I incorporate into my exercise routine.

(All exercises taken from Fitness Magazine)

Parachuter

Lie facedown with arms extended in front of you. Lift upper and lower body off floor as you bend elbows and draw shoulder blades together (as shown). Hold; touch heels together 10 times. Return to start. Repeat four times.

 

• Works lower back, shoulders, butt

Twist Away

Secure resistance band at chest level; grip a handle in each hand, arms extended in front of you, palms in. Stand with feet hip-width apart. Draw right hand toward waist. Keeping hands fixed, rotate torso to right (as shown). Rotate back to center and release right arm for one rep. Do 15 reps. Switch sides; repeat.

• Works upper back, obliques

Kneeling Row

Secure band at eye level or higher; grip a handle in each hand. Kneel and extend arms above shoulder level on a diagonal, palms in. Squeeze shoulder blades together as you draw hands toward chest (as shown). Hold for one count, then release arms for one rep. Do 15 reps.

• Works upper back, middle back

Shrug it Off

Sit on edge of chair, hands at front of seat, fingers forward, knees bent 90 degrees, feet flat. Use arms to lift yourself off chair. Keeping arms straight, shrug shoulders toward ears, lowering butt below seat (as shown); release for one rep. Do 12 reps.

• Works upper back, shoulders

Super V Lift

Lie facedown on bench with hip bones at end, legs together, toes on floor; hold bench for support. Lift lower body until parallel to floor, separate legs in a V (as shown), then bring legs together; lower to floor for one rep. Do 15 reps.

• Works lower back, butt

Traffic Stopper

Secure band at chest level; grip a handle in each hand, arms extended in front of you, palms down. Stand with feet hip-width apart. Draw hands toward chest. Rotate left forearm up (as shown), then lower to parallel. Repeat on right for one rep. Do 10 reps.

• Works upper back, shoulders

Here are some new ones that I plan to try.

 

Cat-Cow Variation

Get your doctor's okay before starting these strengthening and conditioning exercises. Reduces stiffness in back and hips; relieves tension in spine

• a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
• b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
• c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.

Bridge Pose

Stretches abs, hips, quads, lower back; strengthens abs

• Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
• Inhaling, press into feet and lift lower body until knees form a diagonal with head.
• As you exhale, contract your abs and slowly lower spine.
• Do 6 reps.

  

Extended Leg Pose

Stretches hamstrings; strengthens abs

• Lie faceup with knees bent, feet on floor; take 3 deep breaths.
• a. Exhale and hug left knee to chest.
• b. Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
• On fourth rep, keep leg up and circle ankle four times in each direction.
• Hug knee in; lower foot. Switch sides; repeat.
• Exhale and hug both knees to chest for 3 breaths.

Butterfly Pose

Tones abs, pelvic floor, inner thighs

• a. Lie faceup with soles of feet together, knees open to sides. Inhale.
• b. Exhale and slowly squeeze thighs together. Do 6 reps.
• Do 6 more times, taking twice as long to bring thighs together.

 

Cobra Leg Lift

Strengthens back and pelvic muscles

• Lie facedown with elbows by sides, hands by shoulders.
• Rest forehead on floor, chin tucked slightly.
• Inhale and lift chest using back muscles.
• At the same time, lift right leg as high as you can while keeping pelvis level.
• Hold, then exhale to lower.
• Switch sides; repeat.
• Do 6 reps, alternating sides, lifting leg a little higher each time.

 

If this helped you leave a comment and let me know how it goes!

I hope you enjoyed your Fitness Tip and will add it to your Recipe for Health