Chronic lower back pain is a terrible affliction that affects millions of Americans. For some people, the pain in their lower back may be so bad that it causes major disruption in their everyday lives. When this condition remains untreated, it can lead to lost income, decreased productivity, sleep problems and an inability to perform many activities for fear of aggravating the problem. Nobody wants to be in pain all of the time, so here are a few ways that you can get lower back pain relief without resorting to extreme measures.
Massage and Heat Therapy
Massage is among the oldest forms of medicine used today and can successfully manage a huge variety of ailments. An experienced masseur knows how to recognize painful muscle tension and work it into a relaxed state. Massage also helps to increase blood flow into the affected tissues, which reduces inflammation and encourages an adequate delivery of vital nutrients and oxygen. This is known to substantially accelerate the healing of any possible spinal injuries, muscle strains or tears and damaged connective tissues. Although there are many kinds of massage and massage professionals, a chiropractor will usually be well versed in therapy for the back and neck.
Heat therapy involves of using hot water to reduce pain. Nowadays many people prefer using heating pad and found them very effective in reducing the back pain. If you are planning to use a heating pad, then go for the best heating pad to get the optimum result. Also you should know there are various kinds of heating pad available on the market. Do a research while choosing the right heating pad for the type of pain you are suffering from. We will be discussing about the various types of heating pads available and how to choose a heating pad later in this article.
Back Pain Relief At Home – A Few Product
Cayenne PepperIf you like spicy food, then you’re you’ll enjoy it even more once you learn that it can make your back pain disappear! Capsaicin, the chemical that makes peppers hot, is nature’s own NSAID. Even in doses as small as half a teaspoon, it is capable of increasing blood flow and reducing inflammation. It also has an analgesic effect on the body, eliminating discomfort. Cayenne could be easily considered a perfect healing herb. While the capsaicin stimulates blood flow to the tissues, the large amounts of vitamin C in the pepper itself give the body the single most critical nutrient it needs to heal injuries.
Bromelain is a natural enzyme found in pineapple and is sometimes used as an active ingredient in meat tenderizer. It is a proteolytic enzyme, meaning that it breaks down protein. However, when you take bromelain as a supplement, it fights inflammation, kills pain and improves blood flow as well as any NSAID. Because bromelain favors protein, it should only be taken on an empty stomach unless being used to enhance digestive efficiency. If taken with meals, it will have little or no effect on pain.
The biggest cause of lower back pain is weak back muscles. This is largely caused by today’s sedentary lifestyles and office jobs where there is little or no physical labor. When muscles don’t get used, they become atrophied and prone to injury. Even something as simple as walking or lifting weights will get them back into shape. The subsequent decrease in weight that comes from increased physical activity is also a big factor in lower back pain relief because extra weight puts so much strain on it, especially in men.
A Harder BedThe first thing you might consider when looking for back pain relief is a softer bed, but this may be the opposite of what you need. A soft bed doesn’t allow your back muscles to support your body and spine, so they become weak and pain results. By sleeping on a harder surface, possibly even the floor, you can encourage those muscles to resume their supportive functions and relieve your pain.
Heating pad and are they effective in reducing back pain?
Everyone should understand heating the same way everyone knows how to put on a bandaid: it is a cheap, drugless way of taking the edge off an amazing array of common painful problems, especially neck and back pain, and maybe more. Heat therapy, electrical stimulation, ultrasound and other “passive physical agents” almost never help, according to a list released Monday by the Choosing Wisely campaign. Muscle spasm in the lower back can create sensations that may range from mild discomfort to excruciating lower back pain. In many instances, the longer the heat is applied, the better. There are many other kinds of pain, of course, but these are the ones most likely to benefit from heat.
- Instead, they siphon time and money away from what you really want from a physical therapist — an exercise program that will restore strength and mobility.
- Heat therapy can help relieve pain from the muscle spasm and related tightness in the lower back.
- The duration that one needs to apply the heat, though, is based on the type of and/or magnitude of the injury.
- No one with appendicitis or a 2nd degree burn wants a nice hot water bottle.
- Some women are said to experience pain and cramping at the beginning of their menstruation because of abnormal uterine contractions and a constriction of blood vessels in the myometrium, the smooth muscle coat of the uterus.
Heat stimulates the sensory receptors in the skin, which means that applying heat to the lower back will decrease transmissions of pain signals to the brain and partially relieve the discomfort. For very minor back tension, short amounts of heat therapy may be sufficient (such as 15 to 20 minutes). For more intense injuries, longer sessions of heat may be more beneficial (such as 30 minutes to 2 hours, or more). Keep in mind that many of the heating pads on the market only have temperatures as high as 170 to 180 degrees Fahrenheit. The pain of colic, cystitis and period pain is caused by a temporary reduction in blood flow to or over-distension of hollow organs such as the bowel or uterus, causing local tissue damage and activating pain receptors,” explains Brian King of the University College London. “The heat doesn’t just provide comfort and have a placebo effect—it actually deactivates the pain at a molecular level in much the same way as pharmaceutical painkillers work. It’s possible that a heating pad could help to relax the myometrium, reducing constriction of blood vessels and improving blood flow to the uterus. If you have an infrared heating pad, or sleeve, or mat at your home – you have a natural, safe and effective pain relief available to you when ever you need it.
So, using them for a short period of time – under 20 minutes maximum – will not raise your body temperature. As the deep blood vessels expand, oxygen rich blood floods in and healing components rush to heal inflammation and all effected areas, while relaxing your muscles and joints. Plus, heating pads are applied to a specific area of your body. This means (for me) pain relief in 5 minutes max. You are not immersing yourself in heat, like you are in a hot tub. To be on the safe side, while pregnant, you should only use a heating pad for 10 to 20 minutes maximum. Use low to moderate heat on whatever area of your body is feeling sore.
Choosing the best heating pad in 2017
Standard electric heating pads are still commonly available and effective. If you prefer to ease sore muscles and aching joints without the use of drugs, check out our selection of heating pads, ranked by comfort, ease of use, durability and price. Heating pads however find great use for treating even chronic pains. There is another reason to have a heating pad though? Most heating pads consist of electric coils inside a flexible pad or mat.
- They can give you the relief you need with no negative side effects.
- You might associate a heat pad with old age but the fact is that stressful working schedule has made body ache common in younger people too.
- Thanks to heat therapy technique, even minor pains are relieved with a heating pad.
- Some come with a removable fabric cover that can be washed.
- The primary difference between these antiquated water bottles and the electrical heating pads of today resides in the versatility, convenience, and impact that today’s models offer.
Therefore having good heating pad at home is a sensible thought for sudden sprains or aches that may occur any time. Heating pads are made up of different heating technology these days. These pads plug into a wall outlet and then are controlled by a dial or switch at the pad. The number of settings on an electrical heating pad has gone from zero to infinity. There are different types of heating pads available in the market meant for easing out pain or any kind of inflammation.
Do you remember the old thin heating pad with a funny looking cover? The heat can be turned on and off and sometimes adjusted for low, medium, and high heat settings. In addition, there are built-in features that keep today’s models from overheating. Using it is preferable over consuming high dose of medications that can cause long term effects in case of frequent consumption. Today the best heating pad technology has changed.
Because people can easily fall asleep while using a heating pad, which leads to burns and fires, many modern heating pads have a built in automatic shut-off feature. The most popular and possibly the most effective heating pads available are electric. One should never purchase an electric blanket or electric mattress pad that does not show the UL or the ETL Mark on it. Heat increases blood flow to the injured area by dilating blood vessels which increases the levels of oxygen in the muscles to help heal injured tissue. Infrared radiation is invisible to the human eye, but infrared rays can be felt as heat.
They do not lose their heat like the packs that need to be microwaved and they are often adjustable with settings to control the heat. UL has developed the only comprehensive set of electric bedding safety regulations for the United States. Spa inspired wellness products will help relax and soothe your mind and body. This type of heat is very similar to that of the sun and can penetrate your body more effectively than the other types of heat mentioned. Understanding that, our list of top products and this entire guide are built around discovering the best heating pad powered by electric.
Some manufacturers get their products certified by ETL to the same UL standard, #964. Heat therapy can be a great way to ease tension and loosen up sore and tired muscles as well as, relax tight joints. The heat generated by these units are unlike the other types of heating pads, but the heat is not dry, so the risk dry skin is greatly reduced. UL stands for Underwriters Laboratories and their safety standards are the most accepted and recognized ones in the United States. All the models of the major brands of warming bedding meet the UL964 standard. If you see the UL or the ETL mark on a blanket or mattress pad, you can be sure it has passed those tests.
Back pain due to improper posture
Not sitting properly or not maintaining a good posture is said to be one of the most common reason for back pain. Though this type of pain can be easily cured, but if you keep ignoring the pain can become chronic and cause many other problems. These days, people often use posture bra to maintain their posture. Women can use better posture bra instead of regular bras, that give more support and reduce back pain compare to ordinary bras. Slouching doesn’t just hurt your attitude—it can affect how people see you. “You don’t want to walk into somebody’s office slouching and bent over, because people really do perceive you as not as vital. if you have a relatively large arch in your low back (lordosis), you may be told you have lower cross syndrome. The most common posture that causes neck and back pain is when a person is sitting with their head and shoulders pushed forward. Poor posture is sometimes due to inherent factors. Sure, bad posture can make you neck creak and your shoulders ache, but recent research shows that your slouch might be making you a grouch. In this pattern, the pelvis tips down in front (anterior pelvic tilt), and the stomach protrudes forward.
- This posture is most common when someone is sitting in front of a computer, with your head jutted forward to read the screen.
- A leg length discrepancy can mean one hip is higher than the other.
- To fix this, most people will tell you to strengthen your abs and glutes, stretch your hip flexors, and spend time during the day sucking in your gut and/or keeping your core active.
- Since this posture is most common in the workplace, it’s important for people to remain aware of how they’re sitting, and to make corrections whenever possible. wo typical patterns of non-specific low back pain due to poor posture are seen in the real world.
- This can cause lower back pain due to some muscles having to work harder to compensate.
- Here are some weird ways posture can affect you—and how you can get out of the slump.
Painful conditions associated with poor posture are so common that most people have some firsthand knowledge of these problems. One set of folks have a “flexion pattern” of pain. This can be corrected by wearing a heel wedgeBiomechanical factors such as over-pronation of the feet can also cause back pain.
They may be interested in whether one of your legs is longer than the other, because this will tilt one side of your pelvis higher than the other. Low back pain is the most frequent complaint but research shows neck, shoulder and arm pain has become increasingly widespread as a result of postural dysfunction. The pain is felt when the spine flexes forward and eased when the spine extends. Over-pronation causes the shin to roll inwards, followed by the thigh, which in turn alters the position of the pelvis. These ideas have intuitive appeal, and are advocated by numerous experts.
Foot and knee problems are also becoming more common due to the emphasis on running and fitness. In the mirror, those with flexion-biased pain will commonly see a loss of lumbar lordosis, also called a flat back. An improper posture is one of the leading causes of lower back pain. But are they supported by evidence? Another set of folks with have just the opposite problem.
Performing the everyday activities such as sitting, standing, walking or sleeping in an improper posture exert undue pressure on the spinal cord and other parts of the body, thereby leading to the emergence of lower back pain. And should you spend time trying to analyze your own posture and correct deviations from what is considered optimal? Their pain primarily occurs with extension and eased with flexion. Poor posture is likely to injure the discs in the lower back which ultimately leads to chronic pain.
Posture is also more than the sum of those parts, more than “just” a collection of righting and stabilizing reflexes — it is the way you live, the shape of your flexible “container,” the physical manifestation of your comfort zone. In the mirror, their low back has a high degree of arching or hyperlordosis. An increased number of individuals suffering from lower back pain are being reported due to an improper posture at work. We habitually hold ourselves and move in ways that serve social and emotional needs, or avoid clashing with them: posture can be submissive or dominant, happy or sad, brave or fearful, apathetic or uptight.