Are you suffering from back pain? Never ignore back pain. Without a proper assessment, you may cause further damage to your back, which can cause excruciating pain. Being able to distinguish normal back pain from potentially life-threatening pain that requires your attention and treatment immediately can simply reduce the risks of causing life changing damage. First things first, you should visit your doctor if your back pain is resulting from severe trauma. Aside from that, your back pain could be a common one unless accompanied by the following symptoms:

  • Fever
  • Numbness in the leg
  • Weight loss which cannot be explained
  • Back pain that lasts for more than 6 weeks
  • Loss of bowel control or bladder control


Causes of Back Pain


There are many possible causes of back pain. They could be related to your unique body structure, daily activities, underlying medical conditions, and other factors. Here are some of the causes:


1. Activities involving movement and posture.

By experience, you will definitely agree that improper posture causes back pain. When you’ve slept with an improper posture on a mattress that cannot support the body well, you probably will have back pains the next day. Standing for long periods or sitting down without changing your position for a long time can cause back pains as well. It’s important that if you are sitting down for the majority of the day, that you get up and allow your muscles to move and stretch.

2. Strain

Back pains are primarily caused by strained muscles and ligaments. They could also be caused by tension in the muscle, injuries and fractures. If you lifted something improperly while in an improper position, you can have a muscle strain.

3. Problems in the structure of the back

If your back has other underlying medical problems, you will probably experience back pains. Some of these medical problems involve sickness of the bones like arthritis, scoliosis and osteoporosis.


Exercises for Back Pain


Strength and flexibility should be your main considerations in performing exercises for the back. Thus, simple running, cycling, swimming and walking could be good exercises. Relaxing exercises like yoga could also help. Consider the following stretching exercises for the back in dealing with your back pain:

  1. Knee Hugs

Knee hugs could be done by lying on your back and hugging your knees. You can do this with one leg or two.

  • Single – Hug one knee while keeping the other one straight. Hold this position for 10 seconds. Repeat 5-10 times per leg.
  • Double – Hug both knees and rock in a circular motion. This will allow the massaging of your back. You can do this for 30 seconds.
  1.   Rotation exercise

In this exercise, you can lie while bending your knees. Your palms should face upwards while positioned away from your body. Then roll your legs on one direction while keeping your head in the opposite direction. Stay in this position for 10 seconds.


back massage for back pain relief


Lower Back Pain Treatment

Your pain should not stop you from doing your normal activities daily, this could help restore its normal function at an increased rate. However, be careful not to cause more pain by doing activities that could add to the pain you are already suffering. It’s recommended that you sleep at the most proper posture. Some medications like painkillers and muscle relaxants are also helpful if the pain is intolerable. If you are a fan of natural treatment, you can also try using hot packs or hot baths to help ease the pain. As per experience, deep skin massage can help relax lower back pain and heal the pain for the long term.

In conclusion, look for ways to treat your back pain immediately, do NOT wait for the pain to increase before doing something to fix it. If I were you, I would look for good massagers, chiropractors and good rehabilitation programs to help soothe the pain before it gets worse. If you would like to find out more on how we can help you, head over to our website or get in touch today on 0759 1988 110.