Back pain is one of the most common reasons people take time off work stop going to the gym and stop their sport and don’t exercise
Fortunately, there are many things you can do to heal from your lower back pain and get back in gym fast. and exercise you do at home exercise to get back to fitness.
Symptoms of lower back pain
Signs and symptoms of back pain may include:
- Muscle ache
- Neck pain
- Pain when sitting
- Stomach pain
- Shooting or stabbing pain
- Pain that radiates down your leg
- Limited flexibility or range of motion of the back
- Back pain at night
When to see a doctor about your lower back pain
You must see your Dr as soon as pain is 5 out of 1-10 scale of if you feel this is something he needs to look at and you are worried about it.
In rare cases, back pain can signal a serious medical problem. Seek immediate care if your back pain: get too bad don’t leave it
- Causes new bowel or bladder problems
- Is accompanied by fever
- Follows a fall, blow to your back or other injuries
- Nosebleeds must see your Dr
Contact a physiotherapist if your back pain:
- Is severe and doesn’t improve with rest
- If have neck pain at the same time
- if can”t sleep at night
- Spreads down one or both legs, especially if the pain extends below the knee
- Causes weakness, numbness or tingling in one or both legs
- Is accompanied by unexplained weight loss
- Can”t stop going to the loo
Also, see your doctor if you start having back pain for the first time after age 20, or if you have a history of overtraining in gym cancer, osteoporosis, steroid use, or drug or alcohol abuse overstress.
Causes can come in many ways
Back pain can come in many ways over work over training in gym bad fall or accident getting older no exercise bad lifestyle bad posture bad movement in the gym.
Back pain often develops without a specific cause that your doctor can identify with a test or imaging study. Conditions commonly linked to back pain include many your job how you sit at work :
- Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement may strain back muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back may cause painful muscle spasms.
- Bulging or ruptured disks. Disks act as cushions between the bones (vertebrae) in your spine. The soft material inside a disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. Disk disease is often found incidentally when you undergo spine X-rays for some other reason.
- Arthritis. Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.
- Skeletal irregularities. Back pain can occur if your spine curves abnormally. Scoliosis, a condition in which your spine curves to the side, also may lead to back pain, but generally only if the scoliosis is severe.
- Osteoporosis. Your spine’s vertebrae can develop compression fractures if your bones become porous and brittle.
Anyone can develop back pain, even children and teens. Research has yet to prove what contributes to back pain. However, these factors might put you at greater risk of developing back pain as they age:
- Age. Back pain is more common as you get older, starting at age 25 or 40.
- Lack of exercise. Weak, unused muscles in your back might lead to back pain bad posture and a weak core. that helps keep your back strong.
- Excess weight. Carrying too much weight puts extra stress on your back and.core posture lower legs
- Diseases. Some types of arthritis and cancer can contribute to back pain.
- Improper lifting. Using your back instead of your legs can lead to back pain using weightlifting belt.
- Psychological conditions. People prone to depression and anxiety appear to have a greater risk of Lower back pain.
- Smoking. This can keep your body from delivering enough nutrients to the disks in your back.
- Water.not drinking enough water that your body needs
Prevention and how you can help your self with lower back pain.
You may be able to avoid back pain or prevent its recurrence by improving your physical condition and learning and practicing proper body mechanics by seeing Active Bryant systems or your coach…
To keep your back healthy and strong:
Exercise. Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your
Diet and lifestyle. need to change just getting the bed on time and eating the right for you your body’s can be a big help and take time off the gym
- Build muscle strength and flexibility. Abdominal and back muscle exercises (core-strengthening exercises) help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell which exercises are right for you.
- Maintain a healthy weight. Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain.
Use proper body mechanics:
- Stand right. Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet. Good posture can reduce the stress on back muscles.
- Sit right. Choose a seat with good lower back support, armrests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level. Change your position frequently, at least every half-hour.
- Lift right. see a coach to help coach on heavy lifting, if possible, but if you must lift something heavy, let your legs do the work. Keep your back straight — no twisting — and bend only at the knees. Hold the load close to your body. Find a lifting partner if the object is heavy or awkward if can”t lift it don”t get some do fit for you.
Because back pain is so common, there is lots way you can help.like seeing a good physiotherapist see CHEK practitioner or coach help you get lower back pain-free if need more help come and live chat with us on the site we are happy to chat to about your needs and how we can help you with your lower back pain today.
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