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Back Pain Relief – Lower Back Pain Treatment Tips and Back Stretching Exercises

Back Pain

Get back pain relief with these simple treatment and prevention tips.

With back pain and backache being one of the top reasons for physician visits and lost time at work, back pain relief is the number one goal of many back pain sufferers.

Back pain can range from simply annoying to completely debilitating. It doesn’t matter if you have been lifting weights your whole life or been a couch potato, back pain can find you. Simple everyday tasks can turn into excruciating back pain with just a simple bend, twist or crouch.

Knowing what causes back pain and backache, and how to get back pain relief is important to reduce the chances of being laid up due to a back injury.

What is Back Pain?

Back pain actually refers to a group of injuries or disorders that can cause pain in the back area. Back pain may occur anywhere along the back. It may be bone or muscle related pain. The pain may be focused in one area of the back or may radiate to other areas.

Pain in the back can take many forms and have many causes. Back pain is more than just pain in the back; it has underlying causes that must be addressed to reduce the pain. Failure to correct the underlying causes can lead to chronic back problems and continued back pain.

The Spinal Column

The Anatomy of Back Pain

The back has a complex anatomy of bones and muscles. The base of the skeletal system is the spinal column. The vertebrae all fit together in a straight line when viewed from the front or back, with a natural curvature that is convex in the cervical area, concave in the thoracic, back to convex in the lumbar, and ending with a concave curve in the pelvic region (sacral and coccygeal.) The vertebrae are held together with strong fibrous ligaments. In between the vertebrae are fluid filled discs that allow for the limited movement and provide cushioning.

Lower Lumbar Region

The muscles of the back are connected to the spine by strong tendons. The upper back is covered by the trapezius muscle, the rhomboids (major and minor), and the teres major. The mid portion of the back is covered by the large latissimus dorsi muscle. The erector spinae group attaches to and supports the spinal column. These muscles all anchor on the spinal column. The upper and mid-back muscles all attach to the arm or shoulder, while the erector spinae group anchor at the spine and attach to the ribs and pelvis.

There are many nerves that come out of the spinal column and travel through or under the musculature of the back. The ribs attach to the spinal column in the back, also. The kidneys are tucked deep in the back. The abdominal muscles and the hip flexors also have a direct impact on back pain at times.

So What Causes Back Pain?

As stated above, back pain has many possible causes. These causes may be skeletal, muscular, or nervous system in nature. Any time mid to lower back pain is experienced it is important to rule out kidney involvement. Only a physician can make this determination. The vertebrae of the spinal column are designed to rest atop each other in a very organised pattern. If they slip out of place they put pressure on the nerve bundles that exit at that point and stretch the ligaments and tendons attached to them. Fractures to the vertebrae will also cause pain due to the injury itself and the inflammation surrounding the injury.

The discs that provide cushioning for the vertebrae can bulge or rupture at times causing extra pressure on the nerves and friction between the bones. A bulging disc will also cause problems with flexion and extension in that joint of the spine.

Any of the muscles of the back can be strained, causing pain. The most commonly strained muscles are the erector spinae.

Disease or disability and cause imbalances; imbalances may occur in strength, flexibility, or both. The imbalance itself can cause pain, but more often it leads to another condition that results in pain.

A common imbalance resulting in back pain is the shortening of the hip flexors and weakening of the gluteus, and other muscles of the hips, from extended time spent sitting. This causes an excessive forward pull from the tight hip flexors and can lead to injury in any of these muscles.

On the other hand,


“in the day and age where every female wants to work for GymShark and be a Instagram Fitness Influencer”


the posterior chain is only trained leaving weaker anterior muscles of the quadriceps, abdominals and as a result; a anterior pelvic tilt.

Sorry, not sorry.

Signs and Symptoms

The first symptom of back pain is pain. The pain may be focused or radiate. Weakness at or below the site of the pain may also result. Stiffness in the muscles around the injury site is also common. Classic symptoms of back pain include:

Pain – at the sit of the injury or along the nerve pathway. This pain may increase with movement and also may become worse with prolonged periods in one position.

Stiffness – along the spinal column or in the injured muscle.

Weakness – below the injury site or throughout the back and extremities.

Tingling/Numbness – in the lower extremities, especially after sitting for extended periods.

Prevention of Back Pain

Avoiding back pain in the first place is a much easier course than treating it after it occurs. Prevention of back pain involves avoiding those underlying causes mentioned above. Instead of treating them after they occur, avoid them in the first place. Muscle imbalances can be avoided by keeping good posture, working the muscles evenly, and practicing good stretching which I will go onto at the end of this article!

Sitting is one of the major culprits in back pain. Sitting for extended periods of time can lead to back pain, especially in the same position. Instead, change positions every 10 minutes or so. Get up and walk, stand and stretch, change your foot and leg positions. Anything you can do to change the body position will help.

Lifting is an area of common back injury. Improper lifting form, especially when muscle imbalances already exist, is the most common cause of back pain. If a muscle imbalance already exists and you lift a load that is heavier than those weakened muscles can handle they will become injured. Inflexible or weak muscles are easily injured. Correcting the imbalances and postural deficiencies will help prevent lifting injuries.

A strong, flexible back is much less susceptible to injury. Follow a good program of stretching and strengthening, practice good posture while sitting and standing, and lift with proper form and you can help prevent many of the causes of back pain.

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Treatment of Back Pain

Getting back pain relief can take on many forms, depending on the type and source of the pain. As stated above, the correction of the underlying cause of the pain is the most important step in treatment. There are many traditional methods of treatment that have been used by many; however, these may not be the best choices.

Traditionally, back pain sufferers have gone to orthopaedic surgeons to address the problem. These doctors often prescribe cortisone shots and anti-inflammatory medications to deal with the pain. The problem here is that it does not address the underlying cause, so it is a short term fix.

Surgical interventions are also often prescribed. These may help with the immediate issue causing pain, however the new scarring will cause additional pain and the original cause of the problem may not be fixed. So, the pain will return again when the same forces are applied to the area.

Physical therapy is another commonly sought after option. The idea behind physical therapy for back pain is good; however, it does not always follow through. A physical therapist will work to reduce the pain symptoms, but a busy facility may seek to do only that. The underlying causes may be ignored in the quest for immediate pain relief. While the pain may go away for a short time, it will return once the underlying problem flares up again.

Chiropractic care is another popular option. This involves the manual manipulation of the bones, tendons, ligaments and muscles to realign the bones. Unfortunately, the same forces that pulled the bones out of alignment in the first place are still there and will continue to work on the bones again. Unless the muscle imbalances are addressed the problem will continue.

Massage is another good option. This will help address imbalances in flexibility, allowing the therapist to work on muscles that are tight and inflexible. They will also be able to break up scar tissue in injured muscles, allowing them a greater range of motion.

And finally, addressing the muscle imbalances through post-rehab fitness training will help reverse the conditions that caused the pain in the first place. Strengthening and stretching the muscles will allow them to support the spinal column without causing excess pressure. Flexibility is essential for a healthy back and this can be addressed with the videos of back stretches on the link below.

Brad Walker – The StretchCoach

While the recommendations on this YouTube channel are a good starting point, you’ll get a lot more benefit when you include a wider variety of stretches and stretching routines.

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Stretching – Full Body (10-15 Minutes)

Stretching – Full Body (25-30 Minutes)

Stretching – Full Body (40-45 Minutes)

Stretching – Lower Body (25-30 Minutes)

Stretching – Upper Body (10-15 Minutes)

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Thanks for reading and healthy regards,

Coach SLF.

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