Stopping Lower Back Pain After Sleep

Many people, and the majority of those with a chronic condition have lower back pain after sleep. While the mattress dealer would like you to think otherwise, the cure is not a new mattress.

When I had lower back pain all day, I woke up with it every day as well. I got a new mattress, which gave me a new and different pain in the mornings.

If lower back pain after sleep is bothering you, you are a major back event waiting to happen. If you are like me, you have repeated episodes over time and have already had several. Each worse than the next. The pain may get better, but the condition is not.

If you would like to end your lower back pain after sleep, you must address the problems while you are awake. A new mattress may help a little temporarily, but extension exercises done over the course of the day will help you a lot more.

Back pain is so hard to conquer because it comes and goes. But in reality, your body is just adapting to the latest problem which causes the pain to subside until it gets worse and starts hurting badly again.

Lower back pain after sleep is best dealt with by doing extension exercises, consistently and long enough for the disc in the back to get reshaped close to its original state. It may take weeks before the pain goes away for good, but in only a day or two you will have gotten noticeable relief.

Lower Back Pain - Why?

Causes of Lower Back Pain

For many sufferers of lower back pain or lumbago there may not be any fundamental cause of the back problem. Back pain can occur because of damage, tension or inflammation in any part of its complex structure from the coccyx (tailbone) to the cervical joints (neck). The lower part of the back, often called the lumbar region or lumbar spine is a common site of back pain as it is often under constant pressure from supporting all of the body weight above. It's also at risk of further damage sometimes due to lifting heavy objects or making twisting movements as part of daily activities either in the workplace as part of occupational routine, or hobbies and pastimes such as gardening or golf.

Usually, back pain sufferers recover completely, by avoiding further strain to their lower back. Initial back treatment often comprises the application of heat and cold back pain therapy, or medication. If the back pain continues for more than a few days then it's wise to see your GP to seek advice on an effective back pain therapy regime and ensure that there are not more serious (although infrequent) underlying reasons for the back problem which could include-

Degenerative disc disease - where the discs in the spine gradually wear down

A fracture - maybe as the result of a fall or injury

Osteoarthritis - a wear-and-tear disease that can affect the spinal joints

Osteoporosis - where the bones lose density causing them to become weak, brittle and more likely to break

Rheumatoid arthritis - an inflammatory condition of the immune system leading to inflammation of joint linings and surrounding structures

Slipped disc - where a disc bulges to the point that it exerts pressure on the spinal nerves

Spinal stenosis - a condition where the spaces in the spine narrow restricting the nerves

Spondylolithesis - where one of the spinal bones slips out of position

Research has indicated that although some types of low back pain may be partly due to genetics (i.e a tendency to develop lower back pain or lumbar pain could be inherited from parents), it is often generally sparked off or aggravated by the following factors:-

Driving for long periods

What's happening here is not dissimilar to posture related conditions. Quite often it's a combination of adopting a 'slouch' behind the wheel where the spine is not in a natural 'at rest' position. Instead the lumbar region is being subjected to contortion and constricted movement, which can cause increased uneven pressures in the vertebral joints, and stress and tension in the surrounding muscles and ligaments. This can lead to lower back pain in drivers after long periods behind the wheel. In addition to this the driver is being subjected to 'whole body vibration' which occurs when the body is in contact with a surface that is oscillating e.g. car wheels over an uneven road surface or the vibrations from the vehicle engine. These vibrations are transferred through the body to the spine and soft tissues which in turn can cause damage and back pain. (Source: Magnusson ML, Pope MH, Wilder DG, Areskoug B. Are occupational drivers at an increased risk for developing musculoskeletal spine disorders?)

Lifting heavy objects

Applying unbalanced or excessively heavy loads on the spine can lead to back problems, either as an acute (short term) lower back pain or maybe potentially leading to chronic (long term) conditions in the future. Alternatively it might be caused by repetitively lifting lighter objects as part of our occupation. We all know the rules around the workplace. "Lift close to your body, keep the back and hips straight, bend the knees to lower the ground" etc but often we don't apply these rules to get the job done and it's only when the back pain kicks in do we sometimes revert to common sense application of the rules. It's important to be aware of the consequences

Poor posture

This might be caused by a number of factors such your 'normal' seated position in the workplace. These could include a poorly ergonomically designed pc workstation, or poorly designed work layout around a process. Initially this could cause stiffness in the facet joints of the lumbar region (These are the 'flat' plate like joints connecting the vertebrae.), with the surrounding muscles, overworking to stabilise this becoming irritated and inflamed thereby causing lower back or lumbar pain or sciatica Over prolonged periods poor postural position may also cause your vertebrae to apply uneven pressure on the discs in between possibly leading to a bulging disc or herniated disc, which again would cause long term back pain and discomfort for the sufferer.

Standing for long periods

It's estimated that an adult can be up to half an inch shorter in the evening than in the morning. That's because whilst a person is standing or upright throughout the day then gravity is constantly causing downwards pressure on the joints of the lower back and eventually this could lead to back pain or discomfort. It may be useful to do occasional stretches, or try to move around if you can, or sit down at opportune moments

Stress

There is an association between stress and back pain. Under stress, there is a tendency for muscles to tense, which has the effect of causing a reduction in blood flow to the surrounding tissue. This can lead to a build up of acidic waste e.g. lactic acid, which if not taken away by the blood flow can cause fatigue and pain. This lumbar pain, this in turn may cause further stress in a vicious circle

Twisting or bending awkwardly

A good example is the incidence of Lumbar pain in golfers which is a common condition due to the typical golf swing being such an unnatural and stressful movement, especially for weekend golfers employed in sedentary occupations. The Golf swing generates a considerable force which can cause muscular strain or even tears to occur in the muscle. In addition, when overstretching of the ligaments occurs, this can lead to ligamentous sprains. To try to reduce lumbar pain in golfers instructors often advise them to realign their swing to be more upright rather than sideways bending

Weight Issues

The spine will normally support the body's weight during normal activities. If a person is overweight or obese it follows that the spine is forced to assimilate the additional loads, which could lead to structural compromise and damage resulting in conditions such as sciatica. Another consequence of obesity is a reduction in exercise and conditioning resulting in decreased flexibility or mobility in the lower back, together with weak muscles in the lumbar region and pelvis, leading to posture issues resulting in lumbar pain. Being overweight or obese can significantly contribute to symptoms associated with the more conditions listed above. (Source: Eidelson SG. Aging and Exercise)

Remember - If back pain continues after a few days then consult your GP

Lower Back Pain Remedies - Chinese Style

Traditional Chinese Medicine (TCM), with its 2500 year old history, offers many lower back pain remedies - lower back stretches and strengthening exercises, massage techniques, acupuncture, herbal remedies, liniments, sticking plasters and others. Some require a trained TCM practitioner to administer them, while others can be easily learned andapplied by anyone. This article introduces some effective low back pain remedies and stretches that you can apply yourself to relieve and prevent low back pain.

Lower Back Stretches

Breath slowly, smoothly and deeply through your nose while doing the exercises.

Exercise 1. Lie on your back on a firm bed or the floor. Gently bring your knees up until they're above your abdominal area. Spread your knees a little and grab the inside of your shins just below your knees, or the inside of your ankles if you can. Inhale. As you exhale let your knees naturally fall further out to the side with gravity. Focus your mind on your back (closing your eyes helps). Feel your inner thighs stretching and your back relaxing. Hold the position for a few minutes as you continue to breath slowly, smoothly and deeply. This exercise stretches and relaxes your iliopsoas muscle which connects from your lumbar vertebrae to the inside of your hip joints. Tension in this muscle often causes and/or aggravates low back pain.

Exercise 2. Lean across a table and grab the far edge with both hands. Your torso should be on the table and your legs hanging from the edge. Inhale. As you exhale, let gravity naturally pull your legs down towards the floor. Feel your back stretching. Hold the position for several minutes as you continue slow, deep breathing. Focus your mind on your back (closing your eyes helps) and imagine the pain releasing with each exhalation. Repeat several times a day.

Low Back Pain Remedies

1. Ginger & Sesame Oil Liniment

Mix together equal parts of pure sesame oil and the juice from grated ginger. Heat in a pot till warm. Apply a small amount to the painful area and rub it in for a couple of minutes. It should be applied to unbroken skin only. Ginger and sesame oil liniment is a superb, easy-to-make, home remedy for back ache and other aches and pains. It warms, circulates your blood and stops pain. You can safely apply it several times a day, particularly after showering and before bed. Make sure you pull your clothing down over your back immediately after to keep the area warm. Also, while it's normal for your skin to become hot and turn red after you apply the liniment, if a rash develops discontinue use.

2. Low Back Self-Massage

Can be done standing or sitting. With fists clenched (not too tightly), use the backs of your hands, including your knuckles, to vigorously rub your lower back up and down for several minutes, 3 or 4 times a day. Rub close to your spine and also the sides of your back - where ever you experience pain and stiffness. Self-massage is a highly beneficial low back pain remedy you can do anytime, anywhere to relieve and prevent low back pain. Massage warms the area, moves the blood and directly stimulates your kidneys, which helps to maintain a strong, healthy lower back.

Tip: To greatly enhance the effects of the above lower back pain remedies and lower back stretches, combine them. For example, lie down and do the first 2 stretches, then stand up and do the lower back self-massage, then apply some Ginger & Sesame Oil Liniment. You know your body best though, so experiment till you find what works best for your particular situation. For more lower back pain remedies and lower back stretches visit the authors website.

Tall Teenagers - 3 Tips to Avoiding Back Pain

There are many advantages and disadvantages to being tall, but tall people do have to mind their health in some ways that their smaller counterparts do not have to worry about. Luckily these issues are well known and documented. Doctors, physicians and medical specialists from a variety of fields have studied the physical problems encountered by extremely tall people and have a number of techniques to combat both the causes and effects of these. Before we tackle the tips it is worth noting, as with most things medical, it is far better to prevent an issue, than to cure it. With this in mind, tall teenagers need to be watched and advised as they grow, not to develop bad habits that could develop into chronic health issues in later life. All the following tips deal with the probably the single biggest factor to poor health for the tall youth - bad posture. This leads to both upper and lower back pain, stooping, spinal disk issues and countless other conditions.

Firstly, with posture, it is critical that the individual both walks tall and sits tall. This has to be learned in the teenage years and maintained throughout their life. One never thinks about how they walk, but it is essential that the taller person maintains the head up, shoulders back and chest out style walk. A slouching style of walking will inevitably lead to spinal and or back pain.

Secondly, in the combat against bad posture, the tall teenager should develop a strong core. The core muscles are those around the stomach, abdomen and lower back. The key thing about this set of muscles is that they support the upper body, which can be a considerably bigger weight to support than somebody 18 inches smaller than you. Each time you swivel or rotate your upper body, the core muscles provide the foundation of that movement. In fact, almost every movement of your body, involves the core muscles. There are many well documented and safe exercises for strengthening the core muscles.

Finally, stretching is a great discipline for the taller teenager to learn. Use both lower and upper back stretching techniques to relax the back and strengthen. Even upper leg, neck and shoulder stretches assist the maintenance of good posture, balance and strength conditioning. The overall benefits of a regular exercising and stretching regime is well documented in many journals for the avoidance and reduction of back pain.

Is Your Throbbing Back Pain Causing You Alarm?

Lower back muscle pain is no cause for alarm. In the US alone, back pain is one of the most common causes for medical visits, next to headache. In fact, 90% of the adults will experience low back muscle pain at some point in their lives, and the majority of these adults are working men.

Paradoxically, the more intense the pain would occur, the less the severity and extent of the physical damage will be. A simple back sprain from extended periods of sitting down often leads to a strained muscle. Though not at all that serious, the nagging pain will often interfere with the work, especially on professionals who need plenty of room to concentrate. Muscle spasm that occurs mostly on athletes and persons who do a lot of manual work will find that a simple back strain could cause excruciating back pain making them unable to walk or even stand properly. In contrast, a large herniated disc or completely degenerated spinal structure in the elderly can be completely painless.

The causes of low back muscle pain are very complex since the back muscles are complex themselves. Numerous lower back muscle pain treatments have surfaced to meet this problem.

Chiropractic Manipulation
Though chiropractic medicine normally is about the structural elements of the body, chiropractors often argued that structural manipulation does not only benefit the bones directly, it also affects other areas, if not all the entire back area. Chiropractic manipulation of the bones can promote skeletal mobility, blood circulation and muscle toning. Its hard to check the tabs of truth about chiropractic medicine since it is still holistic by large, but since most chiropractic patients experience amazing results, its hard to pull the curtain on chiropractic lower back muscle treatment.

Acupuncture
Thin, pre-sterilized, disposable needles are used by acupuncture treatments to re-establish the proper flow of blood through the back, alleviating lower back muscle pain. The resulting flow increases circulation for oxygen, blood and lymph nodes work together and hasten the healing process. A research conducted by medical specialists has shown that indeed, acupuncture cause the release of neuro-chemicals such as endorphins, enkephalins, serotonin and corticosteroids all of which contribute to the reduction of pain and inflammation.

Therapy and Massage
Therapy and massage is a common path taken by lower back muscle pain sufferers for relief. In fact, medical science always refer massage therapy as a legitimate aid for lower back pain and an effective adjunct to lower back treatments. 54% of doctors refer therapy and massage as a complement to the regimen that they prepare for their patients.

Touch Research Institute at the University of Miami conducted a 2001 research on massage and back pain. They found that "massage lessened lower back pain, depression and anxiety, and improved sleep. The massage therapy group also showed improved range of motion and their serotonin and dopamine levels were higher." (International Journal of Neuroscience, 106, 131-145).

Sciatic Nerve Pain - Specific Chiropractic Treatment Alternatives That Eliminate Lower Back Pain

As a chiropractor here in Plano, Texas, I often have patients who come in for treatment because of lower back pain, and some find that it's the sciatic nerve that's giving them the pain. Sciatica is commonly seen as a pain of the lower back which runs down from the back into the leg. This pain can be sharp, tingling and cause numbness of the lower back and leg. As part of my chiropractic care, I prescribe non-surgical methods to bring relief to my patients.

The sciatic nerve is the longest and widest single nerve in your body. It branches off at the base of the spine and runs down each side of your pelvic area, supplying nerve impulses to your butt, legs and feet. If you've ever experienced sciatica, you know how debilitating this pain can be. I've seen patients, who could barely walk, couldn't bend over, or even stand. There are a lot of things that can trigger problems with your sciatic nerve, poor posture when you sit, slip and fall on your butt, improper swing while playing golf, and the list goes on. For most of my patients, I recommend, certain exercise, lots of rest, and certain pain medication, while they recuperate. Usually you will be back to your normal self within 2-3 weeks. However, if your pain is still severe and continues beyond 2 months, it might be necessary to consider surgery as a last resolve. In this article I will focus on alternative methods to treat this condition and leave the surgery to those more qualified.

Chiropractic Treatments and Alternatives at Home

I immediately recommend heat packs and ice packs. Both can be used independently or combined at various intervals. If you do not have access to over the counter packs, please use ice in a Ziploc bag and heated towels or a heating pad. Both should be applied for 20 to 30 minutes and then repeated every 2-3 hours. This should bring relief until the patient can get in to my office.

Along with heat and ice, I suggest that you use Tylenol, Advil, ibuprofen, or naproxen to help reduce the pain. Another consideration if the pain is very acute is the use epidural steroid injections. These injections are different from the oral steroid medicines because the steroid is given directly to the injured area and should bring immediate relief from the pain, much quicker than meds or oral steroids. This must be administered by a qualified medical specialist, I do not provide this service but can recommend other medical professionals who do.

Alternative Chiropractic Treatment at my Office

Chiropractors sometimes suggest the need for exercise. This might sound counter productive, but very mild exercise along with the other treatments listed above, can help strengthen muscles of the lower back and your stomach muscles. To qualify the type of exercise I recommend, I prescribe simple stretching starting slowly and gradually increasing as you recover and also to prevent future recurrences of sciatica or other back pain.The equipment I've installed at my office is very effective in helping with the pain and if utilized correctly, will contribute to end of sciatic pain.

Other techniques for pain relief are spinal decompression, cold laser therapy, heat and cold applied with gentle massage therapy. I have patients who I see in my office that usually need a combination of the above techniques to resolve their sciatic pain. We use various forms of massage and cold laser to relax patient's muscles, improve blood flow, and most important, the release of endorphins in the body that act as natural pain relievers.

Last but not least, a highly effective technique for treatment that is being used more and more is acupuncture. Most people think of being a human pin cushion and even though the origins of this technique were developed by the Chinese, it is an approved procedure for back pain by the FDA. A qualified and trained acupuncturist can provide relief from back pain by simply using thin needles inserted in the area where you feel discomfort. Acupuncture focuses on the applied principle of harmonizing your body's flow of energy through various pathways in the body. There is no guarantee that this or any other combination of treatments will totally eliminate sciatica from recurring but if you follow the advice of your chiropractor and seek help early, you should prevent this from happening again in the future.

Causes of Lower Back Pain and 7 Ways to Prevent It

Although the causes of pain you might feel at the bottom of your back are varied, they can be categorized one of three ways and to "triage" the pain into one of these categories is the first step taken by a chiropractor.

1. Non-musculoskeletal. This accounts for <1% of all patients but has the most serious potential health risks. Viscera (or simply the organs in our body) can produce pain that we feel in our back. For example, the aorta (the largest vessel that comes from the heart) can dilate (or expand abnormally) and put pressure on the spine causing pain. This is also called an aneurysm and can be potentially life threatening. Other examples of non-musculoskeletal pain may include infection, tumor, cancer, and visceral referred pain.


2. Neurogenic. This type of pain is experienced by about 10% of patients and is caused from irritation of nerves that supply the low back and lower extremities (legs).


3. Musculoskeletal. About 90% of all cases are considered to be musculoskeletal (pain that comes from irritated joints, muscles, ligaments, discs, tendons, and bone). This type of pain maybe felt just in the lower third area of the back or it has also been known to radiate into the buttocks, legs and/or feet.

Just as any other physician, a chiropractor is trained to diagnose pain in the lower part of your back. In addition to taking a detailed history, chiropractors may use various orthopedic tests, neurologic tests, imaging (x-ray, MRI, etc.), blood work, etc. to diagnose a patient's condition into one of the above categories.

Musculoskeletal low and chronic back ache (90% of patients) is the primary area in which chiropractors specialize. Research shows that chiropractic care is the most effective treatment when treating musculoskeletal low back pain.

Neurogenic lower back pain (~10% of patients) is also commonly managed by chiropractors and oftentimes includes co-management with other specialists (ie. neurologists, physiatrists, orthopedic surgeons, primary care, etc.).

With non-musculoskeletal type of pain in the low area of your back (<1% of patients), a referral to the appropriate specialist or primary care physician is made.

Chiropractors commonly work together with other medical specialists to help treat painful conditions. It is a misconception that you have to choose either a chiropractor or a medical specialist to help with your condition. Rather, by working together and maintaining open communication between the chiropractor, the specialist and the patient make for the best results.

Given the range of conditions outlined above, it is easy to see why pain you might be feeling in the low area of your back that lasts for more than a few days should be evaluated by a qualified health care professional. Remember, only a qualified health care professional can diagnose your condition.

7 Steps of Preventing Pain in Your Lower Area of Your Back

1. Avoid prolonged sitting


2. Get regular sleep


3. Participate in regular aerobic exercise


4. Maintain a healthy weight with a balanced diet


5. When lifting, keep loads close to your torso


6. Don't smoke


7. See your chiropractor to identify risks that may be unique to you