Causes and Cures For Upper Back Shoulder Pain

When you hear people complaining of back pain, the pain is usually in the lower back. However, not all back pain is low in the lumbar region. Some of it is up high. The reasons for upper back shoulder pain are usually different than the reasons why people get lower back pain. For the most part, there are some serious things that could be going on, but many that have this type of discomfort have done something to cause the pain, and there are some simple things that can help clear up the pain within a few days.

Sometimes, all you have to do is sleep funny to get upper back shoulder pain. If you like to sleep on your side or stomach, with your arms around your pillow or curled up in front of you, you can sleep in the wrong position, you can easily cause a muscle to pull or strain. This will be something that causes you discomfort for just a few hours. Usually simple yet slow stretches will alleviate some of the discomfort. If the pain does not go away in a few hours, it is more than just how you are sleeping each night. Topical lotions that produce heat can help.

If you work at a computer or desk all day long, and you suddenly feel upper back shoulder pain, it could be that you have been holding your neck, arms, and shoulders in a bad position. This often happens to people when they start a new job or get a new desk either at work or at home. They are sitting and working in a new position, thus straining muscles that may not have had much of a workout. The first clue this is happening is a sudden onset of pain.

For this type of muscle strain, it may talk longer than a few hours to get the pain to dissipate. The first thing to do with this type of upper back shoulder pain is to stop what you are doing. Allow your arms to hang and let your muscles relax if you can. If you have a muscle spasm going on, it is going to hurt not matter what you do. You should probably take some time away from your desk and apply ice to the sore areas to reduce inflammation (which causes a lot of the pain), and then heat to relax the muscles. You can try an over the counter anti-inflammatory as well.

If you have upper back shoulder pain that is not getting better with rest, medication, and heat-ice therapy, you may want to see your doctor. It could be that you need stronger medication that you can only get through prescription. Some injuries require a muscle relaxer to get this spasm to let up. You may also need to have your spine realigned by a chiropractor in some cases, though most spinal problems are in the lower back. A relaxation or deep tissue massage may also help to loosen things up and get you up and moving again.

Lower Back Pain Exercises and Strengthening Exercises

People who suffer from chronic low back pain secondary to nerve impingement or improper posture would benefit from doing lower back pain exercises. The objectives of these exercises are to promote proper posture, strengthen the trunk muscles which are the abdominals and back muscles and to stretch the tight muscles to facilitate proper movements and posture.

These exercises are usually taught by trained physical therapists during therapy sessions. However, doctors also introduce these to their patients who complain of low back pain to prevent aggravating the condition and initiate trunk muscle strengthening early on.

Lower back pain exercises consist of simple, basic and easy-to-follow exercises which patients can do at home or even at work during their break time. Constant repetition can promote stronger abdominals and back muscles thereby significantly minimizing the pain and promoting proper posture. Here are some of the most basic exercises;

1. Wall slides. You can do this very simple exercise by standing with your back against the wall. Make sure that the back of your head, shoulders and buttocks are against the wall. Put your right or left hand against your lower back (palm facing the wall) as if supporting the natural arc or "lordosis" of your lower back.

The heels of your feet must be approximately 3 inches away from the wall. This posture should be maintained while slowly sliding down against the wall and bending your knees carefully. This is one of the most basic lower back pain exercises that you can do at home or in your office during your break. Do the wall slides for around 10 to 15 repetitions preferably twice daily.

2. Pelvic tilt. Do this exercise lying down on your back. Bend your knees keeping both feet flat on the floor or exercise mat. Place one of your hands on your lower back with the palm against the floor or mat. Hold this position while attempting to press your lower back against your hand which is placed underneath it.

Hold it for 5 counts and relax. Repeat 10 to 15 times. This movement is called the pelvic tilt. You are actually tilting your pelvis backwards by pressing your lower back against the mat. In doing this, you will feel your abdominal muscles tightening as you hold the tilt longer.

3. One of the best lower back pain exercises is the deep lunge. This exercise stretches the muscles in front of your thigh (Quads) and abdomen. You can do this by kneeling on one knee. Put your other foot in front. Slowly lift the knee up and keep looking forward. Hold the position for 5 seconds and repeat 3 times on each side.

4. Knee-to-chest exercise. This exercise stretches your gluteal muscles or butt muscles. Lie on your back and then bring one knee up pulling it gently on your chest. Hold the position for 5 seconds and repeat for 5 times on each side.

These are just some of the most basic and simple lower back pain exercises. There are many other exercises that you can do at home.

Low Back Pain Or Sciatica in the Morning?

I'm sure you are familiar with it. You wake up in the morning, go to get out of bed BUT are stopped in your tracks by the pain and stiffness in your lower back or sciatic nerve. It can then take a few minutes or much longer to straighten up and become more mobile again... Why is your back so stiff and painful in the morning?

Well, contrary to popular belief, it is more than likely NOT due to the bed/mattress you are sleeping on! That's right, I believe this is a myth well worth busting, as it may save you a fortune by avoiding the unnecessary replacement of your current bed.

There are also those that may say you are stiff and painful first thing in the morning due to the fact you have moved relatively little for the previous few hours. Although I would agree that there is an element of truth in this last statement, once again I do not believe it is likely to be the main cause.

So why is your back so stiff and painful in the morning?

More often than not, it is not due to the bed itself, but rather the position you are sleeping in or what you have been doing the few hours before retiring to bed which is the problem... it is the former which I am going to be discussing with this article.

So what is the best position for me to sleep in then?

The best position for you to adopt would primarily depend upon what is the cause of your low back/sciatic pain. However, as a rule of thumb, the most comfortable position to sleep in is usually side lying (either side) with your bottom leg fairly straight and your top leg bent at the knee and supported by a couple of pillows, so that this top leg is more or less parallel with the bed.

By sleeping in this position, keeping the bottom leg straight is encouraging your lower back to be in a neutral position. Yet with the top leg being supported by pillows, it is preventing it from dropping 'across & down' and therefore twisting your low back and stretching your sciatic nerve in the process.

If you were to lay on your side but forget to support your top leg, this would just place a twisting stress upon the lower back which would be maintained for several hours while you were asleep. Therefore it should come as no surprise that your low back or sciatic nerve may be stiff and painful first thing when you wake up.

As I alluded to above, there are other positions which could be more beneficial, but this depends upon the cause of your pain, but side lying with pillows supporting your top leg is usually a good comfortable position to get in no matter what your diagnosis.

It is also important to realise that it may not necessarily be your sleeping position which is the problem, but rather the things you are doing to your lower back or sciatic nerve before going to bed. If you try different sleeping positions, including the one given here and yet you are still having difficulty sleeping, it is likely what you are doing before going to bed is also a problem. This will need to be assessed before thinking of replacing your bed.

How to Alleviate Lower Back Pain Associated With a Tingling Foot - Relief From Discomfort

How is your lower back feeling lately?

Do you suffer from a back problem that is also affecting your lower limbs?

1.) Introduction

People who suffer from lower back pain are often times aware of a tingling sensation in their feet or toes. Moreover, people with lower back problems can also have a general feeling of weakness in the affected foot. This is typical for people who are burdened with pain originating from the lumbar region. The sensation is caused by irritation to one of the nerves in the spine.

2.) Numbness and Tingling

If the numbness and tingling appears in the first three toes, it is usually attributed to damage to the L5 nerve. Symptoms identifying this condition include possible numbness on the front of the leg and on top of the foot impacted by the nerve. When the latter two toes are affected, an injured S1 nerve might be the underlying cause of the pain, and the numbness and tingling may even be experienced on the bottom of the foot.

The nerve damage that triggers the throbbing back can be caused by numerous events and conditions.

Among these are
Nerve compression
Damage to joints, ligaments, and muscles
Slipped or herniated discs
Defects of the vertebra
Osteoarthritis
Deformities of the spine

3.) Why Back Braces Matter

Individuals who have this lower back pain that is accompanied by a tingling foot can reduce the intensity of their pain and associated symptoms with the help of a back brace. A back support works by helping to stabilize the spinal column and helps to ensure proper alignment of the spine. This alleviates lower back pain and prevents additional impairment more often than you might initially think.

Back braces are highly recommended because they are a very traditional form of treatment in medical settings almost everywhere. While there are other remedies like medicines, hot and cold compresses, massage, chiropractic therapies, and surgery, back supports represent a less expensive and the simplest method of treating lower back pain that is accompanied by a tingling foot.

Unlike in the days of yesteryear, braces are much more flexible and designed for comfort as well as functionality. Today, they are made of canvas type materials that can bend a little more with the body yet still provide rigid support to an ailing back. Because of the innovative design, the brace remains in an unobtrusive position and can be worn anywhere without detracting from a person's appearance.

If the brace curbs back movement, then it will greatly reduce the pain in the lower lumbar in a very short time and more than likely will limit the occurrence of the tingling foot. The support supplied by the back brace also encourages the body's curative properties and increases healing time.

Note: We know back supports can be helpful, but it is best to talk with your local, licensed orthotist for medical advice on bracing and the best orthosis (brace) for your needs.

Back Pain Treatment - How to Treat Lower Back Pain by Knowing the Cause

Back pain treatment is something that 80 percent of everyone will experience at some point in their life. It is a huge business because there is so much that can happen to a back to cause pain. Medical treatment is limited and largely ineffective. But, natural techniques that rely on the basic cause of back pain offers people real possibilities for treatment that works. Medicine is limited to pain killers, muscle relaxants, painful cortisone shots and radical surgery that has a poor success rate. All to treat symptoms, usually without consideration for the root cause. Recently, many doctors have started telling their patients to seek out natural methods of back pain relief.

Natural back pain treatment depends on knowing the root cause of the problem. Once the reason for the particular back pain is found, the treatment often reveals itself. For example, lower back pain, one of the most common complaints today, has the same root cause in most cases. Sciatica can be included here as well, though there is a little more to that story.

Processed foods like sugar, bread -- even "healthy" bread made from whole grains is still ground up which is processed, pasta dried fruit and even fruit juice cause problems that can lead to lower back pain. While doctors know the biochemistry behind this, their education hasn't included the connection. A simplified version follows.

Processed foods cause a spike in blood sugar levels. It is obvious how sugar does this. By the way, sugar includes most of the natural sugars that many believe to be better for the body -- they aren't. Ground up grains, even whole grains as mentioned earlier, are digested fast so that the stored sugar in the grain is released more quickly into the blood stream than the whole grain. It's the extra surface area that allows for faster break down of ground grains which quickly increases blood sugar levels.

The body brings this high blood sugar level down with high levels of insulin. It is the fast increase in blood sugar levels causes an over-response, a release of too much insulin. The result is blood sugar levels end up being too low, something the body must correct.

The correction the body does is to release cortisol, sometimes referred to as cortisone, which is a stress hormone that is produced by the adrenal glands. One of the things that cortisol does is release stored sugar to bring blood sugar levels up.

So, here's what might happen. You eat a big meal of pasta and garlic bread, yum-yum. Maybe you eat too much, it is delicious after all. Afterward, you feel sleepy and have to lie down or veg in front of the TV for awhile. Eventually, you feel more awake, and maybe you feel like having a little desert.

What has happened is that the meal brought the blood sugar way up, you might have even been having a good time laughing and talking with your companions, energized from all that blood sugar. Then, once insulin does its job and brings the blood sugar down, but too low, you feel like a nap, the brain is deprived of its main food, sugar. Later. cortisol brings blood sugar up again, so you feel awake again.

You want desert because stored sugar has been depleted, and the body wants it replaced. But, that's just another round about to happen, just like before.

Eventually, the adrenal glands become exhausted. They didn't evolve to deal with processed foods at all, but now they are called upon to do this process over and over again.

The connection with the lower back is that the exhausted adrenals draw the nutrients they need from available sources which includes stealing them away from the ligaments and tendons which use many of the same ones. Since the lower back supports the weight of the upper body, that is where you are most likely to experience a weakness from depleted ligaments first. Without ligament strength, the joints in the lower back and hips go out of alignment causing lower back pain that is so common today.

In this case, lower back pain treatment is obvious. A change of eating habits is essential, and supplying nutrients that the adrenals and ligaments need seems like a good idea too.

Low-Back Pain - Causes and Treatment

In a busy primary clinical practice, at least one patient a day comes in with a backache. It is one of the most common human ailments. Most of the problems are with the lower back; and no wonder. The lower back is the "axle" on which most of the other muscle movements base their action. By going through an approach which looks at the history of the pain and the mechanics of the lower back, the doctor can hopefully come up with a successful plan of treatment.

The history is very important, i.e., when did the pain first appear? Is it something which occurs frequently, or is this the first time? What is the nature of the pain: Sharp, dull, intermittent or constant? Does it "radiate" somewhere or does it remain in one area? What were the activities prior to the pain? Maybe you were moving railroad ties around your garden, or continuously leaning back to paint a ceiling. Maybe you've been sleeping on a roll-away bed while guests are visiting and it has a six inch mattress with a metal bar halfway across it. Do you have fever or blood in your urine (kidney stone)? By this process, your doctor tries to "sift out" the exact nature and specific history of your back pain.

The second step is to look at the back. Starting with the skin, is there an isolated rash that might be shingles? Is there an infected cyst or an area of skin infection, such as one surrounding a tick bite? Now look at the posture. Is the back too straight, as from muscle spasm? Does it curve to the left or right (scoliosis), and is this a permanent finding or is it due to muscle spasm? Does the back curve too far toward the front (lordosis), maybe due to a prominent "pot belly?" As part of this process your doctor might make other observations. Do walking and standing make the pain worse, and is it primarily movement of one leg that seems to cause the problem? When one sits in a chair, does he slouch with poor posture, or sit too straight from muscle spasm?

The next thing I do in evaluating back is imagine that I have "x-ray vision", and using the anatomic map I have in mind, go down through the back one layer at a time looking for something wrong. The outermost muscle of the back is the latissimus dorsi which goes all the way from below the "wing" bones (scapulae) to the crests of the hip bones. Weight lifters like to build these up for aesthetic purposes. It has a very broad ligament which stretches over and attaches to the entire lower back. It has a lot of cutaneous nerves which come through the muscle and can be pinched by muscle spasm. The very broad ligament is like any other ligament of the body: it can be stretched or torn causing pain and swelling. Under that is a very large fascia which is like a ligament, and is called the lumbo-dorsal fascia. Deeper muscles of the sides of the back attach to this, and the whole structure is subject to often multiple varieties of strains and tears. Finally, in the third layer are the deep muscles of the back which run parallel to and attach to the spine. They have ligamentous attachments to the lower back and are subject to strains and tears.

Underneath these layers of the back muscles are the actual spine bones. They are very large and sturdy, except perhaps in the case of an elderly person with osteoporosis. There are five lumbar vertebrae, five sacral vertebrae (which are fused), and four coccyx vertebrae. They are held together with ligaments on the front, sides, and back. There are cushions between the lumbar vertebrae called discs which have gelatinous centers and fibrous outer sheaths. Sometimes the gelatinous center ruptures out through the fibrous sheet and this is commonly referred to as a "ruptured disc." The gelatinous material can impinge on a spinal nerve coming out of the spinal cord, and cause pain down the back of the leg. This is called "sciatica." Sometimes the disc can rupture inward and actually push on the spinal cord. This may cause bowel and bladder problems and other neurological symptoms.

The doctor examines you continually looking for clues. Is the pain localized to one of the muscles of the back or to its ligamentous attachments, or does it seem to be a deeper process? In looking for a deeper process, the examination often focuses on the legs. The doctor might look to see if there is muscle atrophy due to a nerve injury up around the spine. Are there precisely located areas where the skin is numb or has decreased sensitivity? Are the reflexes brisk and equal at the knees and ankles (looking for the same nerve injury indications)? Is there weakness in pushing down with the great toe (a sign of L5-S1 nerve impingement)?

Now it's time to consider other potential causes of back pain. A kidney infection or kidney stone can cause back pain over the areas of the kidneys. Sometimes a dysfunctional gallbladder can cause back pain. As people grow older, particularly if they smoke, they can get aneurysms of the abdominal aorta, which the doctor might pick up by x-ray or listening to the mid-abdomen. The next step is to decide what tests might be needed to diagnose the back pain. X-rays cannot visualize the muscles and ligaments, so your doctor may decide how to proceed. However, if he or she suspects arthritis, a narrowed disc, a kidney stone or aortic problem, an x-ray may be correct. If the doctor thought it was your kidneys, they would order a urinalysis. If they think it is a deep process involving a disc or the spinal cord, the doctor would order either a CT or an MRI.

Let's talk about treatment. First of all, he or she might put you on a "no lifting" physical profile, with no prolonged standing or sitting. If you have a muscle strain, they might prescribe an anti-spasmodic medicine and an anti-inflammatory medicine like Ibuprofen. They might inject a localized strain with a local anesthetic, and perhaps a cortisone-like medicine. If it just happened, the doctor might tell you to apply ice packs, and gradually change to warm soaking baths after 5-7 days. If they find a deeper problem like a ruptured disc, he or she would probably refer you to an orthopedist or neurosurgical specialist, to a kidney specialist for a stone, or to a vascular surgeon for an aneurysm.

By far, most of the day-to-day back problems are tears and strains of the back muscles and ligaments. By knowing the anatomy and the mechanisms of back pain, your primary physician can successfully treat and resolve the majority of back pain problems.

Rid Low Back Pain and Sciatica During Pregnancy

Is low back or leg pain and sciatica causing problems with your pregnancy? Should this be the case, Chiropractic is a great natural, drugless approach to help with your pain. Many people often wonder if Chiropractic care can help a mother and their baby achieve a healthier pregnancy and delivery. Not only is chiropractic gentle and safe, but it is becoming an increasingly popular choice for many mothers who waiver from taking prescription and over the counter drugs during pregnancy. In fact, many clinical studies have shown chiropractic to be the choice for pregnant mothers experiencing pain.

One particular study by a member of the American Medical Association, Dr. Irvin Hendryson showed that women who were in their third trimester of pregnancy who received chiropractic adjustments were able to carry and deliver children with more comfort. A fellow orthopedist by the name of Per Freitag, M.D., showed in a hospital study that used chiropractic adjustments on pregnant patients and found that mothers need for pain killers during delivery decreased in half.

Along one's spine are 24 vertebrae (bones in the spine), with a sacrum and coccyx bone directly beneath them, and they work in tandem and surround the central nervous system. The brain produces neurological signals that travel down your spinal cord throughout the nerves to all of a person's limbs, organs, and muscles in the body. These signals direct all of the body's functions, and contribute to growth, repairing cells and tissues, and the natural healing mechanism of the body. When your spine is subluxated, or misaligned, nerves become tensed, and these pathways of signals become altered, causing the body to function inefficiently. Such imbalances in posture can occur with pregnancy such as a high hip, rotated pelvis, spinal curvature, sway back, dropped shoulder or any of many variations in structure, which can contribute a more difficult pregnancy. According the the American Jounal of Pain Management, the authors state: "posture affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by posture."

Chiropractors focus on the cause of many symptoms and specialize in the detection and correction of these spinal subluxations to improve body function. Much like orthodontics, this process can take from several weeks to months depending on the spinal structure and misalignment severity of the patient. As subluxations decrease and the central nervous system can work better, healing takes place more efficiently.

During pregnancy; women go thourgh a series of physiological and hormonal changes to create the most optimal environment for their developing baby. Every system of the pregnant woman's body. As a pregnant woman's boy changes during baby development, their center of gravity is skewed, altering their posture, placing more pressure on their lower back and pelvis, which may result in pain. A study by MJ Mantle showed that fifty percent of all pregnant women complained of low back pain.

When random people were polled in our community, Sherry Grieco of Kennett Square, Pennsylvania said that "Chiropractic has helped me and my family tremendously. During my last trimester of pregnancy, Chiropractic care made me feel more comfortable. It helped me with my hip and sciatic pain." Traci LaGanke of Wilmington, Delaware has also gotten much relief with her pain during her two pregnancies. "I suggest to anyone with lower back pain to see a Chiropractor. Carrying 30-40lbs. of excess weight and lugging car seats have only added to my pain, and chiropractic care has kept me pain free throughout my pregnancy. Helene Neidig of Hockessin, Delaware is eight months pregnant, and works in an office setting. "Regular Chiropractic adjustments make me feel looser and rid me of acute back pain. I used to have chronic back pain before pregnancy, that would become more aggravated at my desk working ten hours a day. I highly recommend seeing a chiropractor before, during, and after pregnancy. I thought that my chronic back pain would come back and it has not!"

The best time to seek chiropractic adjustments is throughout the entire pregnancy and immediately concluding labor and delivery, a great option if a mother is or wants to help eliminate back and leg pain.