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Exercising Tips For Women With Lumbago
The condition of lumbago can be overcome by some simple exercises. As lumbago is caused due to poor posture, one of the tips is to improve and maintain a proper posture while standing and sitting. Improving the posture and being aware of the correct ways to maintain it goes a long way. Mentioned below are some tips to follow to ease lower back pain:
1. External Support: Women suffering from this issue must use pillows to support lumbar curvature while sitting. It is highly beneficial in easing the pain. Using a pillow for support while sitting and sleeping is the simplest trick for dealing with lumbago.
2. Lumbar and thoracic spine mobility and strengthening drills: Increasing mobility of the muscles of the affected area is beneficial in treating pain in the region. Some of the exercises and drills that help in the process are cat and camel pose, bird pose, dog pose, bridge pose, round the globe pose, and plank. Hip flexor stretch is also highly recommended and has shown promising results.
3. Partial Stretches: another important tip to remember while exercising with lumbago is to avoid overexerting the muscles. While stretching, pay attention not to further damage the muscles, spine, and joints. Try opting for partial stretches that provide relief without any harm.
All image credits: Freepik
How To Fix Lower Back Pain In Women
The treatment of low back pain depends on the underlying cause, which is yet another reason why you should schedule an appointment and see the doctor for symptoms you experience. The doctor evaluates each patient, assesses your health status and physical activity level and recommends different tests to rule out other conditions with similar symptoms in order to make an accurate diagnosis.
In cases when lower back pain is associated with other health conditions, then treatment for that problem can also help alleviate pain and discomfort. Depending on the diagnosis, patients have different treatments to try, but a combination of different approaches seems to be the most effective.
When it comes to lower back pain, youre not helpless. There are many things you can do to alleviate pain and discomfort and improve quality of life. Here are some treatment options even your doctor will recommend:
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Exercise Tips For Women With Lower Back Pain Or Lumbago Issues
Lower back pain or lumbago is a common problem in women. Here are some exercise tips to manage lumbago.
The feeling of constant discomfort or pain in the lower back region is commonly heard of and seen in adults, mostly women. Lower back pain sometimes becomes synonymous with adult life and affects people as early as 30 years of age. The umbrella term that defines all lower back-related issues is referred to medically as lumbago. The pain can be caused due to problems in muscles, spine, joints, and nerves around the lower back area. A sedentary lifestyle along with postural issues and imbalances are the primary cause of lumbago among adults. Onlymyhealth editorial team spoke to Abhishek Chatterjee, CPT ACSM, SWITCH Wellness, to know about exercises for lower back pain in women.
It is generally noticed that women complain more about the discomfort or pain in the lower back region, and they are generally more susceptible to being affected by lumbago.
Symptoms Of Lower Back Pain
The symptoms of lower back pain can vary from person to person. It may come on suddenly, perhaps after youve lifted something heavy or moved in a way thats hurt your back. Or it may come on gradually over time or for no clear reason. Some people get a dull pain in their back, while others describe it as more of a tearing or burning pain. You may find certain things make the pain worse, and other things help to relieve it. The pain can range from mild to severe.
If you have sciatica, pain can spread from your back or buttock down your leg, sometimes as far as your foot or toes.
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Could Lower Back Pain Be Kidney Pain
It absolutely can. Kidneys are located on the back side of your body and kidney pain can sometimes feel like back pain. The only true way to tell the difference is to visit a doctor who can conduct a thorough examination.
Back Pain Causes and Treatments Webinar | Stephanie Van, M.D.
Chronic back pain is a persistent source of discomfort for many adults. In this webinar, our expert Stephanie Van, M.D., discusses common causes of back pain along with strategies for relief.
When Pain Does Not Go Away
Chronic back pain is difficult to live with because it makes even the simplest tasks or movements difficult. For women, it is low back pain that often drives them to see a physician for evaluation. Persistent pain should not be ignored because it may be due to something more serious than a sprain or strain, like sciatica, a ruptured disc or infection. Sharp pain that comes on suddenly should not be ignored either. It is always better to see a physician when home remedies do not help relieve pain or acute or chronic pain interferes with life activities.
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Home Remedies Vs When To Call A Doctor
Home remedies for these conditions and other back pain may include over-the-counter medications, ice or heat, or a combination of both. Often, walking or easy movement is recommended for some conditions. In some instances, however, limiting activity and resting may be just what the doctor ordered.
The pain management specialists at National Spine & Pain Centers encourage women to make an appointment to see a provider anytime the back pain you experience lasts more than two weeks and is not improving with these home remedies. Additionally, if the pain is causing numbness, weakness, a sudden spike in pain, loss of bladder function, fever, weight loss, or is chronically affecting your quality of life on an everyday basis. Your healthcare provider will run necessary tests to determine the cause of your pain and recommend treatment, which may include lifestyle changes, physical therapy, or pain medication. If the condition persists, the specialist may discuss surgical options to improve your pain.
What Causes Back Pain In Ladies
Back pain is due to any of a number of conditions. Sometimes the pain is due to a problem in the spine or supporting muscles, ligaments and tendons. However, back pain can also be due a problem in another part of the body, and people experience what is called referred pain.Pain can occur in any area of the back too. It may be localized pain, like lower back pain or neck pain, or it may be widespread back pain. The general categories of causes for back pain in females include:
- Back sprain or strain,
- Medical condition like a bladder or kidney infection,
- Hormone fluctuations.
Girls with lower back problems are usually experiencing pain from a sports injury or an accident. In these cases, lower back pain is due to a pulled muscle or strained ligament. Carrying heavy backpacks is another cause of back pain in young people. Girls reaching puberty and menstruating may also experience back pain due to hormone changes. Being overweight or obese is yet another cause of back pain in children.
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Why Back Pain Requires A Team Approach To Care
Whether back pain requires surgery or is manageable with conservative treatment, its important to see a spine specialist for diagnosis and care. The doctors at our Spine Center work as a team with experts in nerve, muscle, and bone conditions, as well as nurses and physical therapists who work closely with patients to manage symptoms and reduce the risk of recurrence.
Each week, our multidisciplinary team meets to discuss challenging cases and educate each other on the latest research and techniques. Together, we see a range of patients with complex medical needs. For example, if a patient with a spinal infection is taking a medication that suppresses the immune system, such as immunotherapy for cancer, we work together to find an effective treatment that is safe for their unique needs.
What Is The Outlook For People With Lower Back Pain
The outlook depends on the cause of pain. Most people with back strains and sprains recover and do not have long-term health issues. But many people will have another episode within a year.
Some people have chronic back pain that doesnt get better after several weeks. Older people with degenerative conditions such as arthritis and osteoporosis may have symptoms that get worse over time. Surgery and other treatments are effective at helping people with a range of injuries and conditions live pain-free.
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Is Lower Right Back Pain Serious
Lower right back pain can vary in severity. You will probably have the best idea of your pain level and when you should see a physician.
- Not serious: Mild pain may come on fairly suddenly after exercise and responds to rest and over-the-counter pain relievers.
- Moderately serious: In some cases, an injury that at first seems minor can become worse over time. Back injuries can easily become chronic if not treated quickly.
- Serious: If your back pain interferes with your normal activities and is becoming severe, you should see a physician as soon as possible.
Can Lower Back Pain Be A Sign Of Something Serious Like Cancer
Lower back pain can be related to cancer. In fact, it is one of the first symptoms of prostate cancer when it metastasizes and creates lesions. Almost any cancer can spread to the back and some, like sarcoma, can originate in the back. Be cautious, especially if you are experiencing other symptoms besides lower back pain. Talk to your doctor if you have additional symptoms or concerns.
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Urgent Advice: Ask For An Urgent Gp Appointment Or Get Help From 111 If:
You have back pain and:
- a high temperature
- you’ve lost weight without trying to
- there’s a lump or swelling in your back or your back has changed shape
- the pain does not improve after resting or is worse at night
- the pain is made worse when sneezing, coughing or pooing
- the pain is coming from the top of your back , rather than your lower back
Can I Prevent Lower Back Pain
You cant prevent lower back pain that results from disease or structural problems in the spine. But you can avoid injuries that cause back pain.
To reduce your risk of a back injury, you should:
- Maintain a healthy weight: Excess weight puts pressure on vertebrae and disks.
- Strengthen your abdominal muscles: Pilates and other exercise programs strengthen core muscles that support the spine.
- Lift the right way: To avoid injuries, lift with your legs . Hold heavy items close to your body. Try not to twist your torso while youre lifting.
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Skeletal Disease Or Injury
Skeletal disease or injury affecting the nerves on the right side of the back can lead to pain.
- Cartilage deterioration: This is wearing away of the cartilage at the ends of the bones, due to either age or disease.
- Bony growths: Small overgrowths of bones in the spine may crowd the spinal cord and cause pain and numbness or pinch other nearby structures. A general narrowing of the spinal canal is known as spinal stenosis.
- Scar tissue: This may form due to injury or the result of spinal surgery.
- Injury or disease of the discs: These are the “cushions” between each of the spinal vertebrae. A disc may be partly pushed out of place, causing pressure on a nerve. A disc may also rupture and lose some of its contents, causing pain and pressure on the surrounding nerves .
Back Pain During Sexual Intercourse
Many people want to know, can sex cause lower back pain? The answer is yes, especially if you already experience back pain or have a chronic condition. However, with a proper pain diagnosis, your physician should be able to recommend positions and approaches that you and your partner can try, in order to maintain a healthy sex life.
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What Are The Treatments For Lower Back Pain
Lower back pain usually gets better with rest, ice and over-the-counter pain relievers. After a few days of rest, you can start to get back to your normal activities. Staying active increases blood flow to the area and helps you heal.
Other treatments for lower back pain depend on the cause. They include:
- Medications: Your provider may recommend nonsteroidal anti-inflammatory drugs or prescription drugs to relieve pain. Other medications relax muscles and prevent back spasms.
- Physical therapy : PT can strengthen muscles so they can support your spine. PT also improves flexibility and helps you avoid another injury.
- Hands-on manipulation: Several hands-on treatments can relax tight muscles, reduce pain and improve posture and alignment. Depending on the cause of pain, you may need osteopathic manipulation or chiropractic adjustments. Massage therapy can also help with back pain relief and restore function.
- Injections: Your provider uses a needle to inject medication into the area thats causing pain. Steroid injections relieve pain and reduce inflammation.
- Surgery: Some injuries and conditions need surgical repair. There are several types of surgery for low back pain, including many minimally invasive techniques.
Can Lower Back Pain Be A Symptom Of Cancer
For most of us, the thought that we may have cancer is a terrifying. But, dont panic if your mind goes straight to this thought while you’re experiencing lower back pain. Certain kinds of cancer could metastasize to bone, and this could be in the lower back, but it’s decidedly rare, says Fatica.
Joshi agrees, Lower back pain is rarely a sign of cancer. Some cancers can manifest as such but these symptoms are typically unremitting and have other red flag symptoms.
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Treatments Known To Work For Lower Back Pain
There are some minor home remedies available that can help reduce lower back pain in women. If one is just trying to reduce pain and ease the pressure, try simple home remedies such as:
- Warm and cold compresses. Applying a heating pad or a hot water bottle can help boost circulation in affected areas. This stimulates the muscles to return to their normal state. A warm bath can also create the same effect. For pain caused by inflammation, a cold compress may do the trick instead.
- Over-the-counter pain relievers. Non-steroidal anti-inflammatory drugs can help alleviate pain. However, practice caution and always take medical advice when dealing with pain relievers.
- Physical activity. Stretching tense muscles and performing light exercises can improve blood circulation and relax tense muscles.
- Good lumbar support. Chairs that offer good lumbar support can help prevent improper posture when seating. Pillows that follow your natural contour can also help toward a good nights sleep.
For more serious cases of lower back pain, especially for those that are chronic in nature, you should probably visit a medical specialist. An accurate, professional diagnosis can help come up with effective treatment solutions. Treatments can run from simple lifestyle management to corrective surgery. In between, pain management specialists assist with treatment programs to alleviate pain and resume normal daily activities.
How Is Lower Back Pain Diagnosed
Your provider will ask about your symptoms and do a physical exam. To check for broken bones or other damage, your provider may order imaging studies. These studies help your provider see clear pictures of your vertebrae, disks, muscles, ligaments and tendons.
Your provider may order:
- Spine X-ray, which uses radiation to produce images of bones.
- MRI, which uses a magnet and radio waves to create pictures of bones, muscles, tendons and other soft tissues.
- CT scan, which uses X-rays and a computer to create 3D images of bones and soft tissues.
-
Electromyography to test nerves and muscles and check for neuropathy , which can cause tingling or numbness in your legs.
Depending on the cause of pain, your provider may also order blood tests or urine tests. Blood tests can detect genetic markers for some conditions that cause back pain . Urine tests check for kidney stones, which cause pain in the flank .
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Lower Back Overuse Injuries
Low Back Injury Symptoms
Overuse injuries to your body’s muscles, ligaments, and/or joints are especially common for women to suffer from while pregnant. The strain of the extra weight on the body can cause chronic discomfort, ranging from the middle to lower back. We offer maternity support belts if youre suffering from back pain during pregnancy.
Causes of Low Back Overuse
Injuries like muscle sprains and strains commonly occur due to sudden movement or improper lifting techniques . It is common for women to suffer from middle to lower back pain when they are carrying extra pounds around the waist. The excess weight can pull the pelvis forward, straining the lower back.
Treatments for Injured Lower Back
In all cases, a combination of rest and bracing will greatly improve your pain. If the pain is stemming from excess weight, the best solution is healthy weight loss. In the meantime, an abdominal support belt will help ease discomfort in your lower back. Practicing using proper lifting techniques throughout your day and workouts will also make worlds of difference. If youre like most people, suffering from some form of strain or sprain we recommend checking out the variety of lumbar support belts and ice or heat treatments for women.
