Back pain 

Pain in the lower back (lumbago) is particularly common, although it can be felt anywhere along the spine – from the neck down to the hips.

In most cases the pain isn't caused by anything serious and will usually get better over time.

There are things you can do to help relieve it. But sometimes the pain can last a long time or keep coming back.

How to relieve back pain

The following tips may help reduce your backache and speed up your recovery:

  • stay as active as possible and try to continue your daily activities – this is one of the most important things you can do, as resting for long periods is likely to make the pain worse
  • try exercises and stretches for back pain; other activities such as walking,swimming, yoga and pilates  may also be helpful
  • take anti-inflammatory painkillers, such as ibuprofeni – remember to check the medicine is safe for you to take first and ask a pharmacist if you're not sure
  • use hot or cold compression packs for short-term relief – you can buy these from your local pharmacy, or a hot water bottle and a bag of frozen vegetables wrapped in a cloth will work just as well

Although it can be difficult, it helps if you stay optimistic and recognise that your pain should get better, as people who manage to stay positive despite their pain tend to recover quicker.

Getting help and advice

Back pain usually gets better on its own within a few weeks or months and you may not need to see a doctor or other healthcare professional.

But it's a good idea to get help if:

  • the pain doesn't start to improve within a few weeks
  • the pain stops you doing your day-to-day activities
  • the pain is very severe or gets worse over time
  • you're worried about the pain or are struggling to cope

You can see your GP, who will ask about your symptoms, examine your back, and discuss possible treatments. They may refer you to a specialist doctor or a pain specialist for further help.

Alternatively, you may want to consider approaching a physiotherapist directly. Some NHS physiotherapists accept appointments without a doctor's referral, or you could choose to pay for private treatment.

 

Treatments from a specialist

Your GP, specialist or physiotherapist may recommend extra treatments if they don't think your pain will improve with self-help measures alone.

These may include:

  • group exercise classes – where you're taught exercises to strengthen your muscles and improve your posture
  • manual therapy – treatments such as manipulating the spine and massage, usually carried out by physiotherapists
  • psychological support, such as cognitive behavioural therapy – this can be a useful part of treatment if you're struggling to cope with the pain

Some people choose to see a therapist for manual therapy without seeing their GP first. If you want to do this, you'll usually need to pay for private treatment.

Surgery is generally only considered in the small number of cases where back pain is caused by a specific medical condition.

Causes of back pain

Often it's not possible to identify the cause of back pain. Doctors call this "non-specific" back pain.

Sometimes the pain may be a result of an injury such as a sprain or strain, but often it occurs for no apparent reason. It's very rarely caused by anything serious.

Occasionally back pain can be due to a medical condition such as:

  • a slipped (prolapsed)disc – where a disc of cartilage in the spine presses on a nearby nerve
  • sciatica – irritation of the nerve that runs from the pelvis to the feet

These conditions tend to cause additional symptoms – such as numbness, weakness or a tingling sensation – and they're treated differently to non-specific back pain.

Preventing back pain

It's difficult to prevent back pain, but the following tips may help reduce your risk:

  • do regular back exercises and stretches – your GP or a physiotherapist may be able to advise you about exercises to try
  • stay active – doing regular exercise  can help keep your back strong; adults are advised to do  150 minutes of execise a week.
  • avoid sitting for too long when driving or at work
  • take care when lifting – read some safe lifting tips.
  • check your posture when sitting, using computers and watching television – find out how to sit correctly and tips for laptop users 
  • ensure the mattress on your bed supports you properly
  • lose weight through a combination of a healthy diet and regular exercise if you're overweight – being overweight can increase your risk of developing back pain 

When to get immediate medical advice

You should contact your doctor immediately if you have back pain and:

  • numbness or tingling around your genitals or buttocks
  • difficulty peeing
  • loss of bladder or bowel control
  • chest pain
  • a high temperature (fever) of 38C (100.4F) or above
  • unexplained weight loss
  • a swelling or a deformity in your back
  • it doesn't improve after resting or is worse at night
  • it started after a serious accident, such as after a car accident

These problems could be a sign of something more serious and need to be checked urgently

 
 

 

Exercises for back pain

Learn some simple exercises to ease your back pain

 

An introduction to exercises for back pain

Exercises for lower back pain

Why Does My Lower Back Hurt?

iStockLow back pain (lumbago or spondylosis), is one of the most common forms of chronic pain among adults.

You feel it each time you bend over or stand up. It's that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, low back pain is one of the most common forms of chronic pain among adults.

Maybe you've been resting, hoping the back pain just needs time to heal. But most doctors now encourage low back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.

Movement can help relieve back pain, but only the right kind; workouts that put too much stress and strain on the back should be avoided. So which exercises should you choose? That partly depends on the cause and intensity of your pain, so you should always get the recommendation of your doctor before doing any heavy exertion for low back pain.

The following slides present several exercises that can help relieve low back pain, and also highlight a few activities to avoid. With your doctor's approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.

Skip the Toe Touches

Toe touches can aggravate low back discomfort by over stressing spinal disks and ligaments as well as overstretching hamstrings and back low muscles.

Fitness is good for lumbago relief, but not all movements give you much health benefit. Toe touches from a standing position can aggravate pain by over stressing spinal disks and ligaments. Another cause for concern is the way standing toe touches can overstretch hamstrings and lower back muscles.

How Much Pain Is Too Much?

Some mild discomfort and pain can be expected anytime you start a new workout. It should disappear as you work your way back to better health and your muscles strengthen. But when a fitness routine causes moderate or severe pain symptoms that lasts longer than 15 minutes, you should end the exercise and call your doctor.

Pain Relief: Try Partial Crunches

Partial crunches build strength in both your lower back and related stomach muscles ideal exercise for people with spondylosis or lumbago.

One of the classic core-strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis.

Here's how to get the most out of partial crunches:

  • Lie back with your knees bent and your feet flat on the floor.
  • Cross your arms around your chest. (Some prefer to put their hands behind their head).
  • While keeping your stomach muscles tight, raise your shoulders from the floor.
  • As you raise your shoulders, breathe out. Resist the temptation to lead with your elbows or pull your neck off the floor with your arms.
  • Hold for one second, then slowly lower yourself back down to the floor.
  • Repeat with between eight and 12 repetitions.

Remember to follow proper form, which prevents excessive back stress. Keep your lower back, feet, and tailbone against the floor throughout the exercise.

Skip the Sit-Ups

Sit-ups create pressure on spinal disks, which may lead to injury by increasing your pain rather than relieving it.

Sit-ups are a fitness standard, but they're not as good at strengthening your core as you may think.

Although most people see sit-ups as a stomach-strengthening activity, in reality people often use their hip muscles more than their stomachs when doing this exercise.

Not only are they a poor choice for core strength, but sit-ups create pressure on spinal disks, which can lead to injury by increasing your low back pain rather than lowering it. To maintain good health and improve low back pain, try more suitable workouts like the ones outlined further on.

Hamstring Stretches

Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower back are found.

Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower back are found. As shown in the photo, this is a stretch that benefits from the use of a towel or fitness band.

To perform a hamstring stretch, follow these steps:>/p>

  • First, lie on your back with one knee bent.
  • Next, thread a towel beneath the ball of the foot on the unbent leg.
  • Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
  • Hold the stretch for at least 15-30 seconds.
  • For each leg, do this stretch two to four times.

Avoid Leg Lifts

Lying on your back and lifting both legs together can worsen back pain.

Once in a while, leg lifts are suggested as useful treatments for low back pain. That's because they help strengthen abdominal muscles, which play an important part in back health. Unfortunately, lying on your back and lifting both legs together can worsen back pain, and could cause injury.

Instead of relying on leg lifts for better back health, try this modified leg lift for low back pain:

  • First, lie on your back. Leave one leg straight, and bend the other leg at the knee.
  • Next, lift the straight leg slowly up about six inches from the ground and briefly hold it in this position.
  • Finally, slowly lower the leg.
  • Repeat 10 times with the first leg, then switch to the other leg.

Wall Sits

Wall sits can help with soreness in the low back.

When it comes to low back pain, try some wall sits as a break from sitting on the couch. To do these wall sits properly and without injury, follow these steps:

  • Stand with your back facing the wall at a distance of about 10 to 12 inches.
  • Carefully lean into the wall until your back is flat against it.
  • Slide down the wall slowly until your knees are bent slightly. Continue to press your low back into the wall.
  • Hold this position for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

Press-up Back Extensions

Press-up back extension is a great treatment to ease pain.

Another treatment for back pain symptoms is the press-up back extension. Here are the steps:

  • Lie on your stomach. Position your hands directly underneath your shoulders.
  • Push down on your hands. You should feel your shoulders begin to lift away from the floor.
  • If you can do so comfortably, set your elbows on the floor directly beneath your shoulders. Then spend several seconds holding this position.

Bird Dog

The bird dog is a great exercise to stabilize the low back.

It's a bird! It's a dog! No, it's a fitness routine to ease low back pain! The bird dog is a great way to learn to stabilize the low back during movements of the arms and legs. Here's how it's done:

  • To begin, get on your hands and knees.
  • Tighten your abdominal muscles.
  • With one leg, lift and extend it behind you while keeping your hips level.
  • Hold that position for a full five seconds.
  • Now switch to the other leg.
  • For each leg, repeat eight to 12 times. For an added challenge, try lengthening the time you hold each lift.
  • For each repetition, try lifting and extending your opposite arm in front of you.
  • Don't allow your lower back muscles to sag.
  • Stay in position—don't lift your arms or legs any higher than the low back position can maintain.

Knee to Chest

Using your legs with the knee to chest exercise is used as treatment for low back aches.

Here's another way to get your legs pumping as a treatment for low back pain symptoms. Follow these directions to perform a safe knee-to-chest workout.

  • Lie on your back. Put your feet flat on the floor and bend your knees.
  • Draw one knee up to your chest. Keep the other foot flat against the floor.
  • Hold for 15-30 seconds. Meanwhile, be sure to keep your lower back flat on the floor.
  • Next, lower your knee. Repeat the routine with the other leg.
  • For each leg, perform knee-to-chest two to four times.

Pelvic Tilts

Pelvic tilts strengthen your abdomen which can help lessen back problems.

Before back pain has you writhing on the floor with the usual symptoms, try lying on your back for some pelvic tilts. This workout is designed to strengthen your abdomen, which often works in concert with your back. Making sure your abdomen can pull its fair share means your back pain will have one fewer possible cause.

  • Lie with your back on the floor and your knees bent. Keep your feet flat on the floor.
  • Pull in your stomach. Imagining your belly button is being pulled toward your backbone—this helps keep your stomach tight. Doing this, you will notice your hips rocking back as your back and spine press into the floor.
  • Hold this movement for 10 seconds, allowing your breath to smoothly enter and exit your chest.
  • Repeat your pelvic tilts eight to 12 times.

Bridges (Bridging)

Bridges strengthen the hamstrings, butt, abdomen and hips which in turn strengthen the lower back.

Bridging offers so much for the symptoms of back pain; it helps strengthen various supporting players for your back like the hamstrings, buttocks, abdomen and hips. It also works directly to strengthen the lower back. Follow these steps to assure a safe and rewarding bridge workout:

  • Lie with your back to the floor, knees bent with only your heels touching the floor.
  • Dig your heels into the floor. Squeeze down on your buttocks. Lift your hips up until your shoulders, hips, and knees make a single, straight line.
  • Hold this position for about six seconds.
  • Slowly bring your hips back to the floor and give yourself about 10 seconds of rest.
  • Repeat bridges eight to 12 times.

There are a couple of things to remember when bridging. First, try not to arch your lower back while your hips are moving upward. Next, avoid overarching. You can do that by keeping your abdomen tight both before and throughout the lift.

Carefully Choose a Weight Lifting Regimen

If done correctly, weight lifting can relieve back pain by strengthening your back.

If properly done, weight lifting will not exacerbate your back pain. In fact you may feel that pain start to melt away as weight lifting begins to strengthen your lower back and supporting body parts.

However, when your back pain comes on suddenly (what doctors call acute pain), the additional stress of weight training could put you in harm's way, potentially leading to injury. To use weight lifting as a back pain treatment, start by talking to your doctor. Your doctor can advise you on whether or not to lift weights. If they are recommended, your physician can advise you on which workouts to stay away from.

Aerobic Exercises

Swimming is a great aerobic or cardio exercise where water supports your body weight giving the back a rest.

Aerobic workouts—sometimes called cardio—help strengthen the wholecardiovascular system, from the lungs and heart down to the blood vessels themselves. Aerobics can include biking, swimming, walking, or many other exercises that elevate your heart rate and get you moving. To start, try a short session. Then over time, lengthen the session as your stamina improves.

Since back pain sometimes requires special care, try swimming as a treatment for your symptoms. In swimming, the water supports your body weight, giving your back a break. Be careful to avoid any strokes that require your body to twist.

Some Pilates

Pilates focuses on strengthening and stretching the abdominal core which is ideal for people who suffer from back issues.

A routine that incorporates strengthening and stretching with a focus on the abdominal core sounds ideal for those who suffer from back pain symptoms. Pilates is a training workout that sometimes uses an apparatus called a Reformer to emphasize flexibility and endurance along with strength. But many Pilates exercises can be performed without any special equipment.

With help from an experienced instructor, Pilates may help some people with low back pain. Make sure your instructor knows about your pain ahead of time, as you may need to skip some moves.

 

Exercises for upper back pain