Back Pain

Back Pain

Back pain is pain felt in the back. The back is divided into middle back pain, lower back pain or  (tailbone or sacral pain) supported the section affected.

 Basic causes of back pain

Conditions usually connected to back pain include Muscle or ligament strain. Continual work or a sudden awkward movement can strain back muscles and spinal ligaments. If you are in poor physical condition, constant strain on your back can cause painful muscle spasms.

Back pain symptoms can range in intensity from gentle to severe. ... Low Back Strain one of the main causes of back pain, whether or not acute or chronic, is the low back strain.

 Nighttime Back Pain may be a special kind of lower back pain that might indicate a serious problem with your spine.

Back pain is common, with about 9 out of 10 adults experiencing it at some point in their life, and 5 out of 10 working adults having it each year. Some estimate up to 95th of Americans will experience back pain at some point in their life. It's the most common reason behind chronic pain, and maybe a major contributor to missed work and disability. For many people, back pain is self-limited. In most cases of herniated disks and stenosis, rest, injections or surgery have similar general pain resolution outcomes on the average after one year. In the U.S. acute low back pain is the fifth commonest reason for doctor visits and causes 400th of incomprehensible days off work. In addition, it's the only leading reason behind disability worldwide.

Causes of Lower back pain

Lower back pain may be a common cause for visits to the doctor. ... Low back pain can even be the results of certain diseases, like cancer of the spinal cord, a damaged or rupture, sciatica, arthritis, kidney infections, or infections of the spine.

Cause of Middle back pain

Middle back pain occurs below the neck and above rock bottom of the rib cage, in an area known as the thoracic spine. There are twelve backbones — the T1 to T12 vertebrae — located in this space. Disks reside between them. The spinal column protects the spinal cord. The funiculus is a long bundle of nerves that enable the brain to communicate with the rest of the body. There are a number of ways the bones, muscles, ligaments, and disks in the spine can irritate or injure the nerves, causing back pain.

Symptoms of middle back pain

There are many completely different symptoms that cover middle back pain. Symptoms can depend on the reason behind your pain. Some of the most common symptoms of middle back pain include:

•             Muscle aches

•             Dull pain

•             Burning sensation

•             Sharp or stabbing pain

•             Muscle tightness or stiffness

Other a lot of serious symptoms may include:

•             Tingling or numbness in the legs, arms, or chest

•             Chest pain

•             Weakness in the legs or arms

•             Loss of bowel or bladder control

Foods that can prevent back pain

Magnesium-Rich foods include green leafy vegetables, avocados, bananas, coconut water, and cultured dairy. Other anti-inflammatory foods believed to help with lower back pain relief include foods high in fiber.

 Some anti-inflammatory foods can help to combat back pain.

·      

  T    Tuna. This fish offers some nutrients that can help you keep inflammation at bay. 

·        Salmon

·        Carrots

·        Sweet Potatoes

·        Red Wine

·        Nuts

·        Olive Oil

·        Green Tea

Back Pain: How Exercise Helps?

You may wish to rest, however moving is good for your back. Exercises for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises might not be suggested and might be harmful. Here is a list of some exercises you should avoid otherwise these can worsen back pain.

              

                   Toe Touches

Exercise is good for low back pain -- however, not all exercises are useful. Any gentle discomfort felt at the start of those exercises should disappear as muscles become stronger. However, if the pain is quite mild and lasts quite 15 minutes throughout an exercise, patients should stop exercising and speak to a doctor. Some exercises might worsen the pain. Standing toe touches, for instance, put greater stress on the disks and ligaments in your spine. They can also injure lower back muscles and hamstrings.

               

                            Sit-ups

Although you may suppose sit-ups will strengthen your core or abdominal muscles, the majority tend to use muscles in the hips when doing sit-ups. Sit-ups can also place tons of pressure on the discs in your spine.

                          

                          Leg Lifts

Leg lifts are typically instructed as an exercise to "strengthen your core" or abdominal muscles. Workout to restore strength to your lower back is very useful in relieving pain yet lifting both legs together whereas lying on your back is very demanding on your core.  If your muscles are weak, this exercise will make back pain worse. Instead, try lying on your back with one leg straight and therefore the other leg bent at the knee. Keeping your lower back flat on the floor. Slowly raise the straight leg up about 6 inches and

hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

Here is a list of exercises that can help in reducing  back pain

  
              Partial Crunches

Partial crunches will help strengthen your back and abdomen muscles. Lie with knees bent and feet flat on the ground. Cross arms over your chest or place hands behind your neck. Tighten abdomen muscles and lift your shoulders off the ground. Exhale as you raise your shoulders. Do not lead along with your elbows or use arms to pull your neck off the ground. Hold for a second, then slowly lower back down. Repeat eight to twelve times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

        
         Hamstring Stretches

Lie on your back and bend one knee. Loop a towel below the ball of your foot. Straighten your knee and slowly pull back on the towel. You must feel a mild stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

                                  Wall Sits

Stand 10 to 12 inches from the wall, then lean back till your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back to the wall. Hold for a count of 10, then carefully slide keep a copy the wall. Repeat eight to twelve times.

                   Press-up Back Extensions

Lie on your abdomen along with your hands below your shoulders. Push along with your hands so your shoulders begin to lift off the ground. If it's comfortable for you, place your elbows on the ground directly below your shoulders and hold this position for many seconds.

                                      Bird dog

Start on your hands and knees, and tighten your abdomen muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and so switch to the opposite leg. Repeat 8 to 12 times for each leg, and check out to lengthen the time you hold each lift. This exercise may be a good way to find out the way to stabilize the low back during movement of the arms and legs. Whereas doing this exercise do not let the lower back muscles sag. Only raise the limbs to heights where the low back position will be maintained.

                                         Lifting Weights may help

Done properly, lifting weights does not usually hurt your back. In fact, it may facilitate relieve chronic back pain. However, once you have acute (sudden) back pain, putting additional stress on back muscles and ligaments could raise the risk of more injury. Ask your doctor whether or not you ought to elevate weights, and which exercises to avoid.

                      Pelvic Tilts

Lie on your back with knees bent, feet flat on the floor. Tighten your abdomen by contracting it like you were getting ready for a punch. You’ll feel your back pressing into the ground, and your hips and pelvis rocking back. Hold for 10 seconds while inhaling and exhaling smoothly. Repeat 8 to 12 times.

                        Aerobic exercise

Aerobic exercise strengthens your lungs, heart, and blood vessels and may help you thin. Walking, swimming, and biking might all help scale back pain. Begin with short sessions and build up over time. If your back is the pain, attempt swimming, where the water supports your body. Avoid any strokes that twist your body.

           Some Pilates Moves

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of a knowledgeable teacher, it may help some people with back pain. Be sure to inform your teacher regarding your back pain, as a result of you will have to be compelled to skip some moves.

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