Dull Low Back Pain - Get Rid of It

Lower back pain is miserable whether it is dull low back pain or sharper muscle spasms in the back. What can be done to get rid of it and can you do it at home yourself?

Causes and Types

There are a few common reasons why we experience lower back pain:

• spinal stenosis - this pain is caused by the spinal cord becoming narrower. For the most part, this normally occurs with age.


• injury or overuse of the muscles


• spinal deformities - such as scoliosis


• spondylolisthesis - this is a type of defect where the vertebrae slides over one another.


• fractures - normally occurs when a lot of force has been put on the vertebrae. This could happen when someone has taken a hard fall directly on the buttocks or a hit on the head. It could also occur during an automobile accident.


• osteoporosis - if this condition is present, even the slightest amount of force could cause fractures, slipped disc, or other back problems.

In rare cases, a bacterial infection could be causing back pain. You will need to visit your family physician or chiropractor to rule out any harmful bacterial infections or tumors.

Sometimes, lower back pain may stem from failed back surgery or other hospital related incidents.

5 Tricks to Lose the Pain

These tricks will help get rid of back pain. Test them and try them all to see what helps you get rid of your back pain.

arm rotations - slowly stretch out both arms and begin to rotate them. Do this about 20 to 25 times, then reverse directions and do them again. After you have finished both sets, put both arms over your head and clasp your hands together. Take several deep breaths and lower arms.

toe touches - start with your back flat against the wall. Slowly bend at the waist and reach for your toes. You don't actually have to touch them. Just bend as far as possibly to stretch the back muscles.

superman - lie down on your stomach on the floor. Stretch your arms over your head like you are flying through the air like a super hero. Raise your arms and upper body off the floor as high as you can. Hold for 1 to 2 seconds and release. Do this ten times. This is a very hard exercise that will strengthen your back muscles. If you need to do less reps at first, it's fine. Work up to it.

kneeling dog - get down on the floor on your hands and knees like you are a dog or a baby crawling. Slowly kick out one leg at a time like you are kicking someone behind you, then lower. Repeat on the other side. Do each leg 10 to 15 times rotating legs.

butterflies - sit on the floor and pull your legs up until the bottoms of your feet are touching. Hold your ankles and bend forward. You are trying to get your nose as close to your feet as possible without straining. Do this slowly without jerking. Release for 3 seconds and repeat.

Other Ways to Lose the Pain

There are other natural ways to get rid of back pain without the use of doctors or chiropractors. Some people turn to herbal remedies while others look to meditation or acupuncture.