A typical response to experiencing back pain is to take it easy by either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.

1.Perform Back Strengthening Exercises:If done religiously, these exercises can give your back muscles, strength, flexibility and range of motion. Beginners can make use of weight-lifting belt to avoid straining their lower back. Go to WF strength training exercises to check out exercise for the back, perform the exercise according to the instructions laid down, to achieve good results.

2.Tale Break:Don’t sit tight and avoid sitting in a chair for longer than 30 minutes at a time; get up and move around. Don’t sit with a flat wallet in your back pocket. It can exert pressure on the sciatic nerve, which can lead to pain in the back (and legs)

3.Strengthening Your Abdominal Muscles:Your abdominal muscles are the core of your fitness. The rectus is the oblong muscle running vertically from the public bones to the breast bone helps to support your trunk and keep your tummy from sagging. The oblique muscles from the diagonal bands that criss-cross at the navel. The transverse muscle is a horizontal band across the waist. Feel these muscles tighten whenever you perform abdominal exercises.

4.Drop the Load:If you are overweight, try to loose the extra load on your back. keep at bay the pot-belly that adds to the strain or your back. Begin with cardiovascular exercise for at least 3-5 times a week to shed extra weight. Aerobic, exercise is probably the best kind of exercise for preventing back pain. By getting your heart and lungs to work harder than they are used to, you can reverse the poor physical conditioning that contributes to back pain.

5.Identify Feeling Of Exertion and Pain:It is vital that you distinguish between the feeling of exertion and pain. Pain is a signal from your nerves that what you are doing is wrong for you. When you get such signals, do some mild back exercise that feel comfortable. Try the side slide, knee hug and pelvic tilt.

6.Practice Relaxation Techniques:Practice relaxing your back muscles, when you’re sitting in one place for a long time. You can go to WF flexibility exercise to view exercises to stretch your upper and lower back. Hold the stretch for 5-10 seconds and slowly release.

7.Sleep Right:Avoid sleeping on your stomach. When the stomach sags downwards, it tends to arch your back, increasing the lumbar curve and your pain. Sleeping on your back can be similarly uncomfortable, for it tends to increase the lumbar curve.Sleeping on the side with legs bent at knees, tends to minimize the spinal stress by straightening the lumber curve. Try placing one or two pillows under your knee, this is known as “lazy S” position, and the pillow under the knee tends to pull your hips upwards, flattening the lumbar curve and reducing the tension in this area.

8.Level Of Height:Bring your work, food or reading to a position that allows you to keep your eyes straight ahead, your head high, and which does not require you to crane your neck forward.

9.Make the Right Moves:Lift using your leg muscles, not your arms and back. If you need to pick up something heavy, like a grocery bag or a packed suitcase, bend at your knee and lift it, keeping your back straight. Outdoors, use a backpack rather than a shoulder bag, it will distribute your weight more evenly.

10.Good Posture:The first step is to become aware of your body, so that when you’re holding yourself stiff, you instantly recognize the tension in your muscles standing or sitting, you should put minimal strain on the muscles of your lower back, by pressuring the spine’s natural curve.

11.Camel Stretch:Assume the same initial position as in cat stretch. Slowly and smoothly raise your head and hips up, allowing your stomach to fall towards the floor. Hold this position for 5 seconds and repeat 10 times.

12.Partial curl:Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward so that your shoulders raise completely off the floor. Breathe out as you come up. Hold this position for 3 seconds, then slowly lower yourself to the starting position. Relax. Repeat 10 times per set. Complete 3 sets. You can also keep your arms loosely crossed over your chest ot behind your head with elbows out to the side.

13.Pelvic tilt:Pelvic tilts helps in developing support for the low back, abdominals and adjacent structures. They are great for low back problems due to poor posture and helps you find and maintain your “neutral spine” – a position in which the back is stabilized and less prone to injury.

14.Prone hip extension:Lie on your stomach with your feet outstretched. Tighten up your buttocks muscles first and then lift one leg off the floor about 5-10 inches. Keep your knee straight. Hold this position for 5 seconds, then lower your leg and relax. Repeat with the opposite leg. Do 3 sets of 10 repetitions per leg. Be careful to keep your back flat and bend only at the hip while performing this exercise.

This exercise will strengthen your glutes and loosen your hips, which will take pressure off your lower back.

Despite all this, people still take their backs for granted, not realizing the dangerous positions they put their backs in every day. Almost everything you do requires the use of your back, and back problems are rarely the result of a single activity or accident. Most injuries occur over a period of years or even decades, as a result of various factors — how you sleep or sit, what you eat, or how you deal with the emotional stresses at home and work. In this article, we will tell you how to perfrom those tasks, and many more, without injuring your back. Just look at all the helpful tips spread out over these sections:

If you suffer from back pain, you can do something about it. Although, some circumstances might require medications to control the pain, it is possible that you can find back pain relief without medications. For some back pain relief, exercise can be the best prescription for you.

It is absolutely vital that you consult your medical care provider for exercise techniques that are safe for you to do. Some individuals have other medical conditions that can restrict their options for pain relief techniques.

One of the most popular and highly recommended exercises is going to require the use of a chair. You should sit in a sturdy chair and slowly lean forward until you are touching the floor in front of you. Hold yourself in the lowered position for 20 continuous seconds and then slowly bring yourself back to the upright sitting position. You should repeat this exercise three to five times.

Another great technique to use will require the assistance of a hard surface, such as a floor. You will need to lay completely flat on your back with your legs straight on the floor. Using both of your hands you should touch your left knee and bring it as close to your chest as you can. Hold this position for 10 seconds and then slowly, with your hands lower your leg back to the original position. Alternate to the right leg and repeat this for three sets.

This next exercise is a “spin off” if you will of the above exercise. Again, you will need to find a hard flat surface for this exercise as well. Here, you will lie completely flat on your back and use your arms to bring both of your legs up as close to your chest as possible. Hold your legs in this position for up to 10 seconds and slowly relax your legs back down to the floor. You should repeat this exercise three times.

Finding the right back pain relief exercise for you and your individual issue might prove to be a trial and error scenario. However, more than likely you will find a great exercise program with the assistance of your medical care provider to meet all of your needs and relieve your back pain. If you feel the pain has intensified in any way while you are exercising you should immediately stop the exercising and contact your medical care provider for other suggestions.

Back Pain Relief Tips:

Exercises

It is important to do some strengthening exercises to keep your back muscles strong. Weight lifting and stretching exercises will increase muscle tone and make your back healthier. It is also beneficial to strengthen your abdominal muscles. Having weak abs will cause strain on your back. Consult a doctor before beginning any exercise program and work with a personal trainer to start, so you understand the proper technique. Trainers are often a free service with your membership to a gym or local recreation center.

Bending and Lifting

Incorrect lifting can harm your back. Always bend your knees when stooping to pick something up, don’t bend at the waist. IF you are doing a lot of lifting or physical work one of the best ways to protect your back is to wear a weight lifting belt. This will give your back support when doing activities such as heavy yard work or moving furniture.

Sitting and Standing

A lot of problems are rooted in poor posture. When sitting, try and choose a firm backed chair. Sit with your buttocks well to the back of the chair and your back will naturally fall properly into the backrest of the chair. When sitting in a chair without a backrest, strive to sit up straight. Drop your shoulders down and bring your chest up, like there is a string coming down from the roof, pulling your chest up. This technique for good posture should also be applied when you are standing. When sitting at a computer, make sure that the monitor is situated directly in front of you. If sitting for a long period of time, get up and stretch often. If standing at a counter for long periods of time it is a good idea to place one foot on a small stool. You should analyze your footwear. Replace running shoes every 6-8 months since they are made from soft materials and flatten after repeated use, causing your foot to lose support, which in turn will cause back problems. Consider buying orthopedic inserts for your shoes, these will aid in proper foot support, reducing back strain.

Sleeping:

1. Turn and flip your mattress every 6 months.

2. Sleep on a contoured pillow to avoid neck strain.

3. Don’t use too many pillows. You want to keep your neck and spine
in-line while you sleep.

4. Try putting a small pillow between your knees when you sleep. This will help keep your hips in-line, avoiding lower back stiffness.

5. Ensure your mattress is big enough for you and your mate. If you are sharing a small mattress, you may sleep in awkward positions because you are being crowded out.

6. Buy a better mattress. How old is your mattress? If you are sleeping on a saggy mattress that could be contributing to muscle stiffness.

There was little or no difference between individuals with low-back pain who used back supports and those who received no treatment (five studies, 13,995 people), or education on lifting techniques (two studies, 954 people) in back pain prevention or reduction of sick leave.

In one study (82 people), back supports added to back school (patient education about recovering from back pain) were helpful in reducing the number of days of sick leave but not in preventing back pain. Back supports plus usual medical care reduced the number of days of low-back pain and improved function, but did not reduce sick leave (one study, 360 people).

Recurring back pain resulting from improper body mechanics or other nontraumatic causes is often preventable. A combination of exercises that don’t jolt or strain the back, maintaining correct posture, and lifting objects properly can help prevent injuries.

You must retain the lordosis at all times (lordosis is the hollow in the lower back). Bending forwards as in touching the toes will only stretch and weaken the supporting structures of the back and lead to further injury. Losing the lordosis when sitting will also cause further strain.

Lying

1.A good firm support is usually desirable when lying. If you bed is sagging, slats or plywood supports between mattress and base will firm it. You can also place the mattress on the floor, a simple but temporary solution.

2.You may be more comfortable at night when you use a supportive roll. A rolled up towel, wound around your waist and tied down in front, is usually satisfactory.

3.When rising from lying you must retain the lordosis; turn on one side, draw both knees up and drop the feet over the edge of the bed; sit up by pushing yourself up with the hands and avoid bending forwards at the waist.

Lifting

1.When in acute pain you should avoid lifting altogether.

2.If this is not possible you should at least not lift objects that are awkward or heavier than about thirty pounds.

3.You must always use the correct lifting technique; during lifting the back must remain upright and never stoop or bend forwards; stand close to the load, have a firm footing and wide stance; bend the knees and keep the back straight; have a secure grip on the load; lift by straightening the knees; take a steady lift and do not jerk; shift your feet to turn and do not twist your back.

Bending Forwards

1.When in acute pain you should avoid activities which require bending forwards or stooping, as you will be forced to lose the lordosis.

2.You may be able to retain the lordosis by kneeling–for example, when making the bed, vacuuming, cleaning the floor, or weeding the garden.

Driving a Car

1.When in acute pain you should drive the car as little as possible. It is better to be a passenger than to drive yourself.

2.When driving, your seat must be close enough to the steering wheel to allow you to maintain the lordosis. If in this position your hips are lower than your knees you may be able to raise yourself by sitting on a pillow.

Coughing and Sneezing

1.When in acute pain you must try to stand up, bend backwards and increase the lordosis while you cough and sneeze.

Sitting

1.When in acute pain you should sit as little as possible, and then only for short periods.

2.At all times you must sit with a lordosis. Therefore you must place a supportive roll in the small of the back, especially when sitting in a car or lounge chair.

3.If you have the choice you must sit on a firm, high chair with a straight back such as a kitchen chair. You should avoid sitting on a low, soft couch with a deep seat; this will force you to sit with hips lower than knees, and you will round the back and lose the lordosis.

4.The legs must never be kept straight out in front as in sitting in bed, in the bath or on the floor; in this position you are forced to lose the lordosis.

5.When rising from sitting you must retain the lordosis; move to the front of the seat, stand up by straightening the legs, and avoid bending forwards at the waist.

6.Poor sitting postures are certain to keep you in pain or make you worse.

Remember

1.Good posture is the key to spinal comfort.

2.At all times you must retain the lordosis; if you slouch you will have discomfort and pain.

The use of wide elastic belts that can be tightened to pull in lumbar and abdominal muscles to prevent low back pain is controversial. A study of the use of back support belts worn by persons who lift or move merchandise found no evidence that the belts reduce back injury or back pain.

Although there have been anecdotal case reports of injury reduction among workers using back belts, many companies that have back belt programs also have training and ergonomic awareness programs. Injury reduction may be related to a combination of these or other factors.

Pharmacological interventions for the relief of low back pain (LBP) include acetaminophen, nonsteroidal anti-inflammatory drugs (NSAIDs), topical analgesics, muscle relaxants, opioids, corticosteroids, antidepressants, and anticonvulsants.

Acetaminophen remains one of the best first-line treatments of acute LBP. It is generally well tolerated, has few adverse effects or drug reactions with other medications, and is inexpensive. Acetaminophen is as effective as aspirin; however, overdoses can result in fatal hepatic injury. The maximum advised dose is 4 g/d.

NSAIDs are the most frequently prescribed analgesic medications for mechanical LBP worldwide. A review of the Cochrane Controlled Trials Registry found 51 randomized control trials (involving 6057 patients) comparing different NSAIDs for the treatment of acute mechanical LBP.21 NSAIDs were found to be effective for short-term symptomatic relief. No specific type was shown to be clearly more effective than the others. Insufficient evidence was found for effective analgesic control in chronic LBP.

NSAIDs augmented with muscle relaxants are a standard medical prescription for LBP in the primary care setting. These agents should be prescribed on a scheduled basis, rather than as needed, for optimal analgesia. Patients on combined NSAIDs and muscle relaxants report reduction of symptoms at 1 week, which is less than when compared with either drug alone. The optimum combination of NSAIDs and muscle relaxants remains to be determined.

Topically applied lidocaine patches (Lidoderm 5% patch) have provided a reduction in pain intensity and pain relief in clinical trials of patients with acute pain.

Opioid medications are mainstays for short-term treatment of severe pain. Their role in the long-term care of patients with mechanical LBP is the subject of intense investigations. Transdermal opioid (fentanyl) has been shown to compare favorably to oral long-acting opioids. Concerns about drug diversion and abuse continue to cloud the benefits of long-term opioid use for LBP.

Corticosteroids may play a role in the treatment of mechanical LBP with acute radiculopathic features of radiating pain down one or both legs.

Antidepressants are thought to be effective when a component of depression is accompanying the mechanical LBP. Antidepressants may contribute to improving the disruption in sleep that patients frequently mention as a part of the constellation of symptoms resulting from LBP.

The basic mechanism of anticonvulsants is to stabilize neural membranes. This concept has been used to support the use of anticonvulsants for adjunct analgesia suspected to come from neuropathic causes.

Botulinum toxin type A has been investigated for pain relief in several small studies. The toxin temporarily paralyzes the lumbar muscles, which may be creating spasms that contribute to the generation of LBP.

Clinicians have found that long-acting oral opioids can be rotated periodically (eg q6-12mo) to maintain effectiveness. The molecular structures of these compounds may be sufficiently different to opioid receptors to counter the affects of diminished and down-regulation of receptors to chronic opioid exposure.

Pharmaceutical companies are exploring various combinations of NSAIDs/opioids, extended-release formulations, and drug delivery (eg topical, mucosal) in an effort to achieve safe and effective pain control.

A wide range of treatment is available for low back pain, depending on what is causing the pain and how long it lasts. Most people find that their low back pain improves within a few weeks. Chances are good that your pain will go away soon with some basic self-care.

As you consider treatment for your low back pain, keep the following in mind:

1.If you have recently developed low back pain, stay active and consider taking over-the-counter pain medicines such as acetaminophen (Tylenol, for example) or nonsteroidal anti-inflammatory drugs (NSAIDs). Examples of NSAIDs are ibuprofen (Advil or Motrin) and naproxen (Aleve or Naprosyn). Staying active is better for you than bed rest. In fact, staying in bed more than 1 or 2 days can actually make your pain worse and lead to other problems such as stiff joints and muscle weakness.

2.Research shows that people who understand their low back pain are more satisfied. Be sure to ask your doctor or physical therapist if you have questions about your symptoms, how to manage your back pain, or activities you can do or should not do.

3.If your low back pain has lasted longer than 3 months, you will probably benefit from more intensive treatment. Programs that combine strengthening exercises with education and activities to help you increase your function and manage your pain are often effective.

4.Surgery is rarely needed for low back pain. Even if you have a herniated disc or nerve damage, you are likely to improve without surgery.

5.After you have had low back pain once, the pain is likely to come back. To avoid further problems, keep your back and stomach muscles strong, use good posture, learn the safest way to lift heavy objects, and learn to manage stress.

Treatment for acute low back pain

Acute low back pain is pain that has lasted less than 3 months. If you have recently started to have low back pain, there’s a good chance that it will get better within a few weeks. Most low back pain will improve if you take the following steps:

1.For the first day or two, rest in a comfortable position. Try lying on your side with a pillow between your knees. Or lie on your back on the floor with a pillow under your knees. Do not stay in one position for too long, though. Every 2 or 3 hours, take a short walk (about 10 to 20 minutes), then find a comfortable position to rest again.

2. Take pain medicine if needed, such as acetaminophen (Tylenol) or medicines that reduce pain, swelling, and irritation, including ibuprofen (such as Advil or Motrin) or naproxen (such as Aleve or Naprosyn). These medicines usually work best if you take them on a regular schedule instead of waiting until the pain is severe.

3.Try using a heating pad on a low or medium setting, or a warm shower, for 15 to 20 minutes every 2 to 3 hours. Or you can buy single-use heat wraps that last up to 8 hours. You can also try an ice pack for 10 to 15 minutes every 2 to 3 hours. There is not strong evidence that either heat or ice will help, but you can try them to see if they help. You may also want to try switching between heat and cold.

4.As soon as possible, get back to your normal activities. Movement helps your muscles stay strong. Staying in bed for more than 1 or 2 days can actually make your problem worse.

Low Back Pain can occur to computer surfers who spend long hours at a same position, bike riders, where the bike does not have enough shock absorbers, and others who normally are into routine type of work. Backbone and the Spinal chord are very important parts of the body, which manages the entire structure. Keeping them healthy is very important. Low back pain be overcome by following certain simple exercises. Computers surfers can follow workplace workouts to avoid back pain and stress. The below simple technics will help get relief from low back pain. You can follow these methods carefully and apply them very slowly. Remember to always feel relaxed and comfortable before you start any exercise. Mind plays a vital role in any exercise to show effect on you.

1.Alternate Leg Extension
a) Lie on your stomach with your arms folded uneder your chin.
b) Slowly lift one leg – not too high – without bending it, while keeping your pelvis flat on the floor.
c) Slowly lower your leg and repeat with the other leg.

2.Double Kee-To-Chest Stretch
a) Lie down on back
b) Pull both knees into chest until you feel a comfortable stretch in lower back.
c) Keep the back relaxed.
d) Hold for 45 to 60 seconds

3.Prone Lumbar Extension
Purpose: To extend your lower back
a) Lie on your stomach and place your hands on the floor near the sides of your head.
b) Slowly push your upper body off the floor by straightening your arms, but keep your hips on the floor. Hold for 10 seconds, then relax your arms, moving back to the floor

4.Curl Up Exercise
a) Lie on the floor on back.
b) Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.
c) Tighten abdominal muscles while raising head and shoulders from floor
d) Hold for 10 seconds and release
e) Repeat 10 to 15 times. Gradually increase your repititions

5.Pelvic Tilt Exercise
a) Lie on back with knees bent, feel flat on floor, and arms at sides
b) Flatten small of back against floor. (Hips will tilt upward)
c) Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds

6.Alternate Arm Leg Extension Exercise
a) Face floor on hands and knees.
b) Raise left arm and right leg. Do not arch neck.
c) Hold for 10 seconds and release.
d) Raise right arm and left leg. Do not arch neck.
e) Hold for 10 seconds and release

7.Trunk Flexion Stretch
a) On hands and knees, tuck in chin and arch back.
b) Slowly sit back on heels, letting shoulders drop towards floor.
c) Hold for 45 to 60 Seconds

*when did the pain begin
*what precipitated it; was there an injury, or did it occur spontaneousluy?
*does it stay in the back, or does it travel down the leg, and it so, where in the leg does it go
*what makes the pain better, and what makes it worse
*is there any weakness associated with it
*is there any loss of bowel or bladder control

Next, the physical exam should contribute 10 % to the diagnosis. During the exam, specific things the physician will watch for are:

1. Reflex changes can also result from pressure on a nerve. The S1 root is responsible for the achilles reflect, and injury to this root may result in an absent ankle jerk.

2.Sensory changes in the lower extremity, in the distribution of the nerve being affected. The S1 root supplies sensation the the lateral aspect of the foot, and injury to the root can result in numbness to the lateral foot and and little toe.

3.Seakness in the lower extremities. The lumbar and sacral nerve roots each supply different muscle groups. Pressure on a nerve root will often cause weakness in the muscle supplied by that root. For example, the S1 root supplies the gastrocnemius muscle (calf muscle), and injury to or pressure upon the root may cause the patient to have difficulty walking on the toes. Pressure or injury to the L5 root may cause difficulty picking up the big toe, and can result in foot drop.

4.Signs of “straight leg raising” or “crossed straight leg raising”: a straight leg raise is a test in which the leg is raised straight up in the air, extending the knee. If pain shoots down the leg being raised, this is a positive indication that there is likely to be something (quite possibly a herniated disk) pushing on the nerve root. A crossed straight leg raise test is a test where, when one leg is raised, the pain travels down the opposite leg. This sign often has a 96% accuracy in predicting the presence of a herniated disk.

5.Tenderness to palpation over the lumbar spine

Tests: In many cases, testing is not needed for simple low back pain. When testing is required, the type and amount are determined by the severity of the pain, whether it is chronic, and the individual’s history of trauma or signs or symptoms (frequently called “red flags”) suggesting the possibility of serious disease like spinal infection or tumor. In order to be considered diagnostic, test results must closely correlate with symptoms.

Physical exam: Individuals are examined in three positions: lying flat (supine), sitting, and standing. The exam includes visual inspection for obvious asymmetry, deformities, or accentuated spinal curves. Posture, gait, and range of motion are evaluated. Neurological examination assesses reflexes, muscle strength, sensation, and gait. Palpation along the spine, muscles, and tendon insertions can reveal areas of localized tenderness. Examination of the circulation in the lower extremities is important to exclude vascular causes of leg pain.

Symptoms:Acute back pain is treated with muscle relaxantsor nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin. Applications of compresses using heat or cold also can be helpful to some patients. Patients are recommended by one source, do not worry, and to stay active. Acute LBP often resolves within a short time. Some patients may be prescribed opiod analgesics (pain relievers with codeine or codeine similars), however, statistics demonstrate no shortening of the healing period, as noted above. The use of muscle relaxants may increase risk of further damage, but they have been shown to be more effective than placebo (though no better than NSAIDS alone) in relieving acute pain. If the patient has not experienced some improvement after several weeks of treatment, the doctor will reinvestigate the cause of the pain.

1.Muscle spasms, cramping, and stiffness.

2.Pain, mostly in the back and buttocks. The pain may develop quickly or over a longer period of time. Pain generally occurs in episodes. It is aggravated by weight-bearing or specific movements and is relieved by rest. The most severe pain usually lasts 48 to 72 hours and may be followed by days or weeks of less severe pain. The back is easily reinjured during this time.

3. Leg pain. If pain extends below the knee, it is more likely to be due to pressure on a nerve than to a muscle problem. Most commonly, the pain starts in the buttock and travels down the back of the leg as far as the ankle or foot. This pain pattern is known as sciatica .

4.Pain may come on suddenly or gradually. It may vary from mild to severe, and it can be constant or it may come and go. It is usually sharp and burning and is made worse by sneezing, coughing, or straining to pass stools. Some people describe it as a shooting pain. The pain usually affects only one leg.

5.Depending on the cause of your low back pain, symptoms may be better or worse in various positions, such as bending forward (flexion) or backwards (extension). If bending forward increases symptoms, walking, lying down, and movements that straighten (extend) the spine usually relieve symptoms. The opposite is also true: if your symptoms are worse when you stand or walk, they are usually relieved by sitting down or lying down on your back with your knees bent, and by gentle exercises to bend your spine forward (flex).

6.Pain can also be made worse by activities that cause you to forcefully contract the core muscles of your trunk, such as a cough, sneeze, or a difficult bowel movement, or if you hold your breath during an activity (Valsalva maneuver).

7.Nerve-related problems, such as tingling, numbness, or weakness in one leg or in the foot, lower leg, or both legs. Tingling may begin in the buttock and extend to the ankle or foot. Weakness or numbness in both legs, or loss of bladder and/or bowel control, are symptoms of cauda equina syndrome, which requires immediate medical attention.

Symptoms of arthritis of the spine generally include pain and stiffness that are worse in the back and hip region. Arthritis pain starts gradually, gets worse over time, and lasts longer than 3 to 6 months. It is generally worse in the morning or after prolonged periods of inactivity. Arthritis pain gets better when you move around. Symptoms caused by arthritis and symptoms due to back injury are often similar and commonly occur together.

Lower back pain is pain felt and travels in the ribs particularly in the back or in the upper part of legs. This pain starts suddenly and could be the follow up of strain or an injury. Sometimes the pain may not have anatomical cause. Sit up or turn over posture may be difficult and the worse could be bending or sitting. Even a sneeze or a cough can be painful.

Back pain normally gets resolved within weeks but the pain undergone by the patients is unbearable. Conservational treatments are normally taken for lower back pain since it is temporary and slowly resolve with time.

The main reason for lower back pain can be Lumbar muscle strain and ruptured disc or herniated disc. Disc damage in the inter vertebral column leads to Discogenic lower back pain and this could be diagnosed using discogram. But this in no way relates to herniated disc where the back gets pressed to the nerve. Aging population come across Spinal stenosis as the spinal canal is thinned. This may happen due to arthritis or any other specific conditions. Any joint ache is termed arthritis and particularly on the spine creates lower back pain.

Spinal stenosis causes back pain in the aging population. As we age, the spinal canal can become constricted, due in part to arthritis and other conditions. If the spinal canal becomes too tight, back pain can be the result. Spondylolisthesis occurs due to the instability of adjacent vertebras which start to slip. This results in unstable spine and ends in lower back pain. Osteoporosis leads to many orthopedic complications and is mostly referred as the compression fractures of vertebral column. This weakens the bones and hence the possibilities of getting fractures are more .If back pain continues for 6 weeks or less it’s referred as acute. If this continues for less than 12 weeks it is described as sub-acute. It’s termed as chronic if it persists for more than 3 months.

Diagnosis is helped by blood tests and scan but not to a greater extent and X rays are not advised due to high radiation. Muscle strain heals quickly as the blood supply is good and carries the needed nutrients with proteins for healing. Bed rest is advised for severe pain but not for two days or more. Hot or cold application eases the pain to a certain extent. People who are active with good physique can avoid low backache, as there will be regular stretch of muscles. The supporting muscles of the spine are extensors, which include back and gluteal muscles, Flexors, which comprise abdominal and iliopsoas muscles and the last one is the side muscles also called as rotators. It’s also referred as Obliques .Not all these muscles are used in day-to-day life and they get weakened with age.

Lower backache exercise program should combine stretching and strengthening exercises with aerobics. Common symptoms of lower back pain for people less than 60 year old will be pain in legs or numbness and pain during movement and sitting. Older people will have symptoms like increase of back pain during the morning and evening periods with stiffness in the back and. pain is also felt downwards in the legs. Psychological reasons play main role on pain levels and so person’s attitude and situation plays an active role.

Neurological symptoms like weakening, feeling of numbness or tingling sometimes accompany pain. Immediate attention is needed if there is a dysfunction in bladder or in the bowel and weakness or numbness in the groin.

Precautions like avoidance of stress and maintaining proper weight with regular exercise help in eliminating the problems of lower back pain.

Less common spinal conditions that can cause low back pain include:

1.Scheuermann’s disease, in which one or more of the bones of the spine (vertebrae) develop wedge-shaped deformities. This causes curvature of the spine (rounding of the back, or kyphosis), most commonly in the chest region.

2.Paget’s disease, which causes abnormal bone growth most often affecting the pelvis, spine, skull, chest, and legs.

3.Spinal tumors, or growths that develop on the bones and ligaments of the spine, on the spinal cord, or on nerve roots.

4.Bacterial infection. Bacteria are usually carried to the spine through the bloodstream from an infection somewhere else in the body or from IV drug use. But bacteria can enter the spine directly during surgery or injection treatments, or as the result of injury. Back pain may be the result of an infection in the bone (osteomyelitis), in the spinal discs, or in the spinal cord.

5.Ankylosing spondylitis, which is a form of joint inflammation (arthritis) that most often affects the spine.

The most common causes of low back pain are:

1.Injury or overuse of muscles, ligaments, facet joints, and the sacroiliac joints.

2.Pressure on nerve roots in the spinal canal. Nerve root compression can be caused by:

3.A herniated disc, often brought on by repeated vibration or motion (as during machine use or sport activity, or when lifting improperly), or by a sudden heavy strain or increased pressure to the lower back.

4. Osteoarthritis (joint degeneration), which typically develops with age. When osteoarthritis affects the small facet joints in the spine, it can lead to back pain. Osteoarthritis in other joints, such as the hips, can cause you to limp or to change the way you walk. This can also lead to back pain.

5.Spondylolysis and spondylolisthesis, vertebra defects that can allow a vertebra to slide over another when aggravated by certain activities.

6.Spinal stenosis, or narrowing of the spinal canal, which typically develops with age.

7.Fractures of the vertebrae caused by significant force, such as from an auto or bicycle accident, a direct blow to the spine, or compressing the spine by falling onto the buttocks or head.

8.Spinal deformities, including curvature problems such as severe scoliosis or kyphosis.

9.Compression fractures. Compression fractures are more common among postmenopausal women with osteoporosis, or in men or women after long-term corticosteroid use. In a person with osteoporosis, even a small amount of force put on the spine, as from a sneeze, may cause a compression fracture.

The following medical conditions are some of the possible causes of Lower back pain. There are likely to be other possible causes, so ask your doctor about your symptoms.

1.Enteropathic arthritis
2.Psoriatic arthritis
3.Reiter’s syndrome
4.Metastases
5.Malignancy
6.Multiple myeloma
7.Discitis
8.See also back pain for other causes
9.Sciatica
10.Chronic back pain
11.Back pain
12.Disc injury
13.Disc disorder
14.Slipped disc
15. Excessive lifting
16.New exercise programs
17.Back strain (type of Strain)
18.Back injury

1.Lumbar radiculopathy

Lumbar radiculopathy is nerve irritation that is caused by damage to the discs between the vertebrae. Damage to the disc occurs because of degeneration (“wear and tear”) of the outer ring of the disc, traumatic injury, or both. As a result, the central softer portion of the disc can rupture (herniate) through the outer ring of the disc and abut the spinal cord or its nerves as they exit the bony spinal column. This rupture is what causes the commonly recognized “sciatica” pain that shoots down the leg. Sciatica can be preceded by a history of localized low-back aching or it can follow a “popping” sensation and be accompanied by numbness and tingling. The pain commonly increases with movements at the waist and can increase with coughing or sneezing. In more severe instances, sciatica can be accompanied by incontinence of the bladder and/or bowels.

Lumbar radiculopathy is suspected based on the above symptoms. Increased radiating pain when the lower extremity is lifted supports the diagnosis. Nerve testing (EMG/electromyogram and NCV/nerve conduction velocity) of the lower extremities can be used to detect nerve irritation. The actual disc herniation can be detected with imaging tests, such as CAT or MRI scanning.

Treatment of lumbar radiculopathy ranges from medical management to surgery. Medical management includes patient education, medications to relieve pain and muscle spasms, cortisone injection around the spinal cord (epidural injection), physical therapy (heat, massage, ultrasound, electrical stimulation), and rest (not strict bed rest, but avoiding reinjury). With unrelenting pain, severe impairment of function, or incontinence (which can indicate spinal cord irritation), surgery may be necessary. The operation performed depends on the overall status of the spine and the age and health of the patient. Procedures include removal of the herniated disc with laminotomy (a small hole in the bone of the lumbar spine surrounding the spinal cord), laminectomy (removal of the bony wall), by needle technique (percutaneous discectomy), disc-dissolving procedures (chemonucleolysis), and others.

2.Nerve irritation

The nerves of the lumbar spine can be irritated by mechanical impingement or disease anywhere along their paths — from their roots at the spinal cord to the skin surface. These conditions include lumbar disc disease (radiculopathy), bony encroachment, and inflammation of the nerves caused by a viral infection (shingles). See discussions of these conditions below.

3.Lumbar strain (acute, chronic)

A lumbar strain is a stretch injury to the ligaments, tendons, and/or muscles of the low back. The stretching incident results in microscopic tears of varying degrees in these tissues. Lumbar strain is considered one of the most common causes of low back pain. The injury can occur because of overuse, improper use, or trauma. Soft-tissue injury is commonly classified as “acute” if it has been present for days to weeks. If the strain lasts longer than three months, it is referred to as “chronic.”

Lumbar strain most often occurs in people in their forties, but it can happen at any age. The condition is characterized by localized discomfort in the low back area with onset after an event that mechanically stressed the lumbar tissues. The severity of the injury ranges from mild to severe, depending on the degree of strain and resulting spasm of the muscles of the low back.

The diagnosis of lumbar strain is based on the history of injury, the location of the pain, and exclusion of nervous system injury. Usually, X-ray testing is only helpful to exclude bone abnormalities.

The treatment of lumbar strain consists of resting the back (to avoid reinjury), medications to relieve pain and muscle spasm, local heat applications, massage, and eventual (after the acute episode resolves) reconditioning exercises to strengthen the low back and abdominal muscles. Long periods of inactivity in bed are no longer promoted, as this treatment may actually slow recovery. Spinal manipulation for periods of up to one month has been found to be helpful in some patients who do not have signs of nerve irritation. Future injury is avoided by using back-protection techniques during activities and support devices as needed at home or work.

Low back pain (LBP) is a common complaint—second only to cold and flu as a reason why patients seek care from their family doctor. It may be a limited musculoskeletal symptom or caused by a variety of diseases and disorders that affect or extend from the lumbar spine. Low back pain is sometimes accompanied by sciatica, which is pain that involves the sciatic nerve and is felt in the lower back, the buttocks, the backs and sides of the thighs, and possibly the calves. More serious causes of LBP may be accompanied by fever, night pain that awakens a person from sleep, loss of bladder or bowel control, numbness, burning urination, swelling or sharp pain.

If you have lower back pain, you are not alone. Nearly everyone at some point has back pain that interferes with work, routine daily activities, or recreation. Americans spend at least $50 billion each year on low back pain, the most common cause of job-related disability and a leading contributor to missed work. Back pain is the second most common neurological ailment in the United States — only headache is more common. Fortunately, most occurrences of low back pain go away within a few days. Others take much longer to resolve or lead to more serious conditions.

Acute or short-term low back pain generally lasts from a few days to a few weeks. Most acute back pain is mechanical in nature — the result of trauma to the lower back or a disorder such as arthritis. Pain from trauma may be caused by a sports injury, work around the house or in the garden, or a sudden jolt such as a car accident or other stress on spinal bones and tissues. Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and/or range of motion, or an inability to stand straight. Occasionally, pain felt in one part of the body may “radiate” from a disorder or injury elsewhere in the body. Some acute pain syndromes can become more serious if left untreated.

1.Quitting smoking: Smokers have diminished oxygen levels in their spinal tissues that can hinder the healing process. Clinical studies have found mixed results on whether cigarette smoking leads to back conditions, but there is evidence that smoking may increase the risk of developing sciatica or back pain that radiates to the hip and/or leg due to pressure on a nerve.

2.Posture: Maintaining good posture, such as sitting straight in a chair and not slumping, can prevent and decrease back pain. Individuals with jobs that require long standing or sitting should take frequent breaks from standing or sitting positions to help prevent back pain.

3.Diet: Eating a healthy diet is important to prevent back pain. A healthy diet, including fresh fruits and vegetables, provides the body with essential nutrients for health.

4.Weight control: Maintaining weight within an ideal range for the individual’s body size is very important. Excess weight has been directly linked with the development and worsening of back pain.

5.Exercise: Regular exercise helps to keep back muscles strong and flexible. Regular low-impact aerobic activities do not strain or jolt the back and neck. Low-impact aerobic exercises may also increase strength and endurance in the back and allow the muscles to function better. Walking and swimming are also recommended by health professional. Abdominal and back muscle exercises, also called core-strengthening exercises, help condition back muscles so that they function more efficiently and help protect the back from injury. Flexibility in the hips and upper legs aligns the pelvic bones to improve back comfort. A healthcare professional can help the individual choose the best exercise program.

Methods of prevention of Back pain mentioned in various sources includes those listed below. This prevention information is gathered from various sources, and may be inaccurate or incomplete. None of these methods guarantee prevention of Back pain.

1.Reduce emotional stress
2.Avoid one position for too long
3.Avoiding standing too long
4.Correct lifting posture – bend at the knees not the waist
5.Sleeping on the back with a pillow under bent knees
6.Sleeping on the side with knees drawn up
7.Supportive seats while driving
8. Maintain correct posture
9. Lose weight
10.Quit smoking
11.Stretching before sport
12.Regular exercise

The best prevention begins in childhood. However, it is never too late to make small but effective changes that can stave off or even reverse bone loss.

Your risk of developing osteoporosis depends on how much bone mass you build between ages 25 and 35 (peak bone mass) and how quickly you lose it as you grow older. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis during normal aging.

Getting enough calcium and vitamin D (which is essential for absorbing calcium) and exercising regularly can help ensure that your bones stay strong.

Calcium. The skeleton contains 99% of the body’s calcium. Calcium is necessary for proper functioning of the heart, nerves and muscles and is involved in vital functions from blood clotting to muscle contraction. As profoundly important as calcium is to these essential body functions, your skeleton’s health is so dependent on this mineral that it uses all but 1% of your body’s calcium. A diet low in calcium contributes to your risk for osteoporosis. Milk and dairy products as well as leafy green vegetables provide the calcium bones need.

Vitamin D is necessary for the body to absorb calcium. Not getting enough vitamin D can cause your body to use the calcium stored in your bones. Sources of vitamin D include fortified milk, cod liver oil, egg yolks, liver and fatty fish such as salmon.

Exercise is crucial to good bone health. In particular, weight-bearing exercises (including but not limited to weightlifting, jogging, walking, hiking, stair climbing and push-ups) help increase bone strength. Please check with your doctor before beginning any exercise program.

Lifestyle. Stop smoking. There are many dire health consequences of using tobacco. Add bone loss to that list. Limit alcohol. Excessive alcohol consumption is linked to increased bone loss. Avoid fad diets. Fad diets often restrict food consumption to the point that you may not be consuming what your body needs. Eat a well-balanced diet and consult with your doctor for advice if you need to lose weight.