Lower Back Pain Relief - 3 Tips to a Pain Free Back

Lower back pain relief can be yours with very little effort. In this article, I want to share with you 3 tips that I have used myself to relieve my lower back pain.

Warm Water

Something I often do for my back is to have a very warm shower and then direct a fast jet of water onto the lower back region.

Honestly, I know of nothing better for the back than this. It just seems to soothe the pain immediately. I've had neck pain before and it worked for this too.

In the first stages, do this as many as 3 times a day. You might think that 3 showers a day is excessive but, trust me, you'll feel so much better for it and it's totally worth the pain relief.

Adopt The Position

Often people will go to bed when they have back pain. You'll soon discover that this often does not provide any relief.

What you need is a rolled up towel. Roll up a towel into a sausage shape and put it in the small of your back. Now you're back is in its preferred "S-shape".

You can also do this while sitting. Sit in a chair but do not slouch. Use the rolled up towel for support to help you maintain this position.

Start Lifting Correctly!

Most people do not lift correctly and that probably includes you. Either you overdid it or you are just unlucky to have suffered for it.

It is never too late to start lifting correctly.

In basic terms, you need to imagine a weight lifter at the Olympics. Once they have the correct position, they always look forward. This helps to keep the back straight while lifting and use the power of the legs.

Look forwards while lifting and you will use your back for lifting which will only further damage it.

7 Practices To Achieve Lower Back Pain Relief During Pregnancy

Lower back pain in pregnant women is a very frequent complaint. As a matter of fact, eighty percent of pregnant women will experience pain in their back and at the same time on the period of their pregnancy. There are some types of back pain that arise among expectant mothers; the pain felt at the lower portion of the back is the most common pains during pregnancy.

The 7 practices are based on the condition of pregnant women since, pregnant women usually experience this condition, and the pains are being evaluated for the relief of the pain at the lower part of the back.

1. Practice good posture for gain low back pain relief - Use a conveniently wide position when you stand for the best support. If you are required to stand for a long period of time in any instance, relax your one foot on a low step chair and take time for numerous breaks. Because good posture can provide your low back problem a relief.

2. Wear appropriate gear - Wear for appropriate clothing that can be normally fitted for you (not so tight); like for your sandals that you may wear low-heeled sandals or any convenient and comfortable garments that could help you achieve relief from the discomfort.

3. Avoid lifting - When lifting an object, squat down and lift through your legs. It is also important to know your limits than lifting consecutively, which can cause much pain for you. Otherwise, avoiding lifting successively this will help you from having the most dreaded pain.

4. Sleep on your side - Do not use your back when sleeping, otherwise, sleep on your side. Placing one pillow amid your knees and others below your abdomen is also a very good way to achieve the much needed relief.

5. Apply heat or cold massage - Use a heating pad to sustain heat on your back, or alternate ice packs for your back. Applying heat or cold massage can keep a lower back pain relief because of the relaxing feeling that supports for your back.

6. Include physical activity in your daily practice - Inclusion of exercise can be a big help for lower back pain relief, and it can prevent from causing too much pain in your back than staying in your home without any effort done. You may stretch your back in a way that it can be comforting for you.

7. Consider complementary treatment - Some study suggests that acupuncture can help lower back pain relief during pregnancy. As well as "Chiropractic treatment", it seems to provide ease for some women. If you are allowing for a complementary therapy, talk about the options with your health care physician. The physician will confirm that condition is not the cause of an underlying condition.

Recognize a physician

However, ordinary pain during pregnancy is not something to disregard. Consult your physician if the condition persist does not respond to any strategies you implied. The physician will instruct you what to do or what to take for sustaining the problem at your lower back.

Pregnant women are really prone to having pain at the lower back, on the other hand, lower back pain relief can be achieve through different ways but consulting a physician is really recommendable.

How Low Bone Density Is Associated With Low Back Pain and How Chiropractic Care Helps

Low bone density or osteopenia in medical term is a problem that commonly affects women, particularly in their middle ages and certainly after menopause. Its bone mineral density is lower than normal peak. It is estimated that 40% of all postmenopausal Caucasian women have low bone density and proportion of these women will go on to develop osteoporosis, with a high risk of bone fractures.

Bones constantly recycle themselves to maintain their strength. Old bone is absorbed by the cells in body called osteoclasts in a process known as resorption. New bone growth by cells called osteoblasts replenishes the old. The osteoblasts construct new bone material to maintain bone strength. Low bone density takes place when old bone is taken up than new bone deposited, resulting to thinning of bone or low bone density and in severe cases, may result to osteoporosis, a disease characterized by low bone mass and structural deterioration of bone tissue that leads to bone fragility and an increased fractures of hip, spine, and wrist.

The association between bone density and low back pain is quite intimate. The classic condition and cause of spinal pain associated with the loss of bone density is spinal compression fracture. All bones lose strength over time and the lumbar vertebrae, particularly in postmenopausal women, can be fractured or compressed from a fall or even from the stress of lifting or everyday activities. The bone strength decreases to a point where slight trauma and sometimes, no trauma whatsoever can result in a fracture.

A compression fracture is a complete bone break that disrupts the bone tissue and collapses the affected bone. Most commonly, the site where compression fractures occur can be found on the spinal vertebral body. Pain from a vertebral compression can be severe and it may show no symptoms and only be discovered when x-rays of the spine are done for other reasons. Over time symptoms such as back pain, loss of height, and kyphosis or stooped over posture may occur. A person may experience less pain during bed rest due to the fact that sitting and standing puts weight on the vertebra and can cause pain.

Studies have shown that the likelihood of incurring additional vertebral fractures is increased once an individual has already experienced one, even if that person does not have low bone density. Research also suggests that around 20% of older women who experience spinal fracture will experience another such fracture within a year.

The normal effects of aging in relation to decreased bone mass and decreased strength and elasticity of muscles and ligaments is unavoidable. However, such effects can be slowed by keeping the muscles that support your back strong and flexible by exercising regularly, using proper body mechanics in lifting and moving, maintaining proper body weight, maintaining a proper posture, avoiding smoking, and receiving regular chiropractic care.

Most cases of low back pain respond to chiropractic treatment. A chiropractor can accurately diagnose and effectively treat most types of low back pain. DEXA (dual-energy X-ray absorptiomery) scan is used in some cases to predict brittle bone conditions. A DEXA T-score of -1.1 to 2.4 indicates osteopenia while 2.5 or greater indicates osteoporosis. A DEXA scan can also help to identify if you are at risk, before it becomes a problem.

A newer bone imaging technology has been developed. FRAX is a computer-based algorithm that provides the 10-year probability of fractures in men and women on the basis of classic risk factors alone or by integration of classic risk factors with bone mineral density, which is measured by DEXA.

Proper diagnosis will help figure out whether a chiropractic adjustment would be beneficial as a part of back pain treatment. A lot of doctors regularly refer people with severe back pain to chiropractors. A patient can go directly to a chiropractor as referral from a doctor is not actually required. The key to such health concern is early identification and intervention. Receiving chiropractic treatment helps in the prevention of low back pain from low bone density.

Dull Pain in Lower Back (Right Or Left Side) - Pain Relief Options That Can Help! - Special Report

Do you suffer from a dull pain in your lower back?

Is it on the right or left side, or both?

1.) Introduction

Dull pain can be a serious problem for many people. You are not alone. Although it is not screaming at you, nor does it seem to be acute in nature, it still can be a very serious problem. Can you relate? This free information will discuss possible causes of the pain and help you to get rid of it with cost effective treatment options. We have studied back pain and this article is not meant to waste your time.

2.) Causes of Lower Back Pain (Right or Left Side)

• Poor body mechanics


• Obesity


• Previous lumbar spinal issues that flare up


• Degenerative Ailments (like with a disc for example).

Each of these aforementioned items can lead to a herniated discs, pinched nerve or even a muscle strain, for example. It is also possible to suffer from various forms of spinal fractures and kidney issues that cause you pain in your lower back. These issues are considered to be very serious in nature and if you have one it is best to consult your physician. Back braces can help but if you have kidney problems, they might not help.

3.) Treatment Options (At Home Remedies and Beyond!)

Rest and ice are age old at home remedies that have been used for many years. These remedies can help take the edge off, but if you think about it, they are not necessarily "cure alls", as much as we would like to believe. - Here's why,... When we were younger, it seems that rest took care of all our woes. But, as you may very well know, we do not have free time as we used to. That is why we only can afford to get limited rest. - Ice can also help, but ice melts and it can usually only be used when we are at rest.

Surgery. This is another valuable option, but it is usually saved for very severe instances. If you worked in a hospital you might think that surgery is common, but most people actually do not need surgery to get better. Your physician will probably tell you that they would like to use honest conservative measures to help you reduce your pain, before they would ever consider surgery.

4.) Back Supports

One very useful way to help promote healing of an injured lower back, is to use a low profile back brace. Many off the shelf designs exist and they can help you reduce your pain due to the meaningful support they provide. They also can be easily concealed just by using a t-shirt! These back supports can help to off load your lumbar spine by increasing intercavitary pressure. This will help to free up the muscles, discs and other internal structures that may be ailing. If you have not thought about a back support, then you should look into them.

* This is health information. We believe in the benefits of back supports, but you should always speak to your physician regarding medical advice for your particular situation.