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Đã gửi: **Thứ ba 06/09/22 19:04**

Exercises for easing and preventing upper back pain
_________________________
Nicole Galan, RN and Charlotte Lillis _ 22/05/2022
reviewed by Lauren Jarmusz, PT, DPT, OCS

Upper back pain and tension are common complaints, particularly when people are stressed or spend a lot of time hunched over. Exercises that stretch the neck, shoulders, and upper back can help relieve pain and loosen tight muscles.

This article lists several stretches that can ease upper back pain, along with tips for warming up to prevent injury. It also gives advice about when to see a doctor.

How to warm up

Before stretching or exercising, warm up to help prevent injury and make any workout more effective. A warm-up usually consists of:
- aerobic activity
  dynamic stretches
  activity-specific exercises
  short-duration static stretching
Below, learn the steps for a 6-minute warm-up routine. A person can extend it if they are interested in a longer warm-up.
- Step 1: March on the spot (3 minutes)
  Begin by marching in place while pumping the arms up and down in rhythm with the footsteps. Keep the elbows bent and the fists loose.
- Step 2: Heel digs (60 digs in 60 seconds)
  To perform a heel dig:
  - Stand up straight, with the left leg slightly bent.
    Place the right foot in front of the body with the heel on the ground and the toes pointing up.
    At the same time, extend both arms out in front of the body.
    Return to the starting position.
    Repeat on the other side.
- Step 3: Knee lifts (30 lifts in 30 seconds)
  To perform a knee lift:
  - Stand with the back straight and the abs tight.
    Bend the left leg slightly, and bring the right knee up to touch the left hand.
    Return to the starting position.
    Repeat on the other side.
- Step 4: Shoulder rolls (2 sets of 10 repetitions)
  To perform shoulder rolls:
  - March on the spot with the arms straight down by the sides of the body.
    Roll the shoulders forward five times.
    Roll the shoulders backward five times.
- Step 5: Knee bends (10 repetitions)
  To perform knee bends:
  - Stand with the feet shoulder-width apart and the arms stretched out in front of the body.
    Slowly bend at the knees, lowering the body to a comfortable position.
    Slowly rise to the starting position.
    Repeat this 10 times.
Exercises for the upper body

Many exercises can help ease back, neck, and shoulder pain. Varying the activities can help maintain the range of motion and keep the routine from feeling stale. Exercises that may help include:
- walking
  swimming
  yoga
  pilates
  low-impact cardiovascular exercises
Below are some stretches that may help relieve and prevent upper back pain.

Dynamic stretching

These stretch the joints and muscles through their full range of motion. Below are some dynamic stretches that may help ease and prevent upper back pain.
- Trunk rotation
  To perform the trunk rotation:
  - Lie on the back with the knees bent and the feet flat.
    Keeping the knees bent, gently rotate them to the right side.
    Hold this position for a few seconds.
    Return the knees to the center.
    Repeat the stretch several times on both sides.
  Overhead arm reach
  To perform the overhead arm reach:
  - Begin seated or standing.
    Stretch the arms above the head.
    Lean to the right, keeping both arms stretched upward. To deepen the stretch, use the right hand to gently pull the left arm to the right.
    Return to the starting position.
    Repeat the stretch several times on both sides.
  Cat-Cow Pose
  To perform this yoga pose:
  - Begin on all fours. The hands should be beneath the shoulders and the knees directly beneath the hips. This is the Table Pose.
    Slowly arch the back upward, pushing down through the shoulders and dropping the head to the chest. This is the Cat Pose.
    Hold it for a few seconds, then release.
    Return to the starting position, but continue to drop the lower back toward the floor. Gently move the head back so that the chin and nose point upward. This is the Cow Pose.
    Hold it for a few seconds, then release.
    Return to the Table Pose and repeat the whole sequence several times.
  Knee to chest
  To perform this stretch:
  - Begin by lying on the back.
    Gently lift the legs and bend the knees, bringing them to the chest.
    Hug the knees to the chest for a breath, then relax, allowing the feet to return to the floor.
    Repeat several times, as necessary.
  Desk stretches
  A person can easily perform these while at their desk or in their office. Some examples are below.
  
  Wall stretch
  To perform the wall stretch:
  - Stand with the right side of the body facing a wall.
    Bend the right arm at the elbow, placing the forearm against the wall. The upper arm should be completely straight so that the elbow forms a 90-degree angle.
    Gently take a step forward with the right foot and twist to the left, allowing the right shoulder and upper back to stretch.
    Hold the stretch for a few seconds, then return to the starting position.
    Repeat the stretch several times on both sides.
  Neck flexion
  To perform the neck flexion:
  - Sit or stand up straight.
    Gently drop the chin to the chest, making sure to stop if there is any pain or discomfort.
    Roll the head so that the right ear is close to the right shoulder. Hold this position for a few seconds.
    Keeping the chin down, slowly rotate the head back, continuing until the left ear is near the left shoulder. Hold this position for a few seconds.
    Continue this gentle rotation of the head from shoulder to shoulder several times. Pause and deepen the stretch whenever there is muscle tension.
  Shoulder roll
  To perform the shoulder roll:
  - Sit or stand up straight, with the arms relaxed by the sides.
    Gently roll the shoulders forward, lifting them up and down in a circular motion. Continue for around 30 seconds.
    Repeat the shoulder roll in the opposite direction.
Static stretches
Static stretches are controlled, continuous movements that a person holds once they reach the limit of their range of motion. People generally use static stretches after exercising, but these stretches can also play a role in a warm-up routine. Some examples are below.
- Child’s Pose
  To perform this yoga pose:
  - Begin in the Table Pose, then bring the big toes together.
    Slowly lower the hips toward the floor, resting the buttocks on top of the feet. While doing this, bring the chest down to the thighs, and bring the forehead down to the floor.
    Stretch the arms out in front, with the palms touching the floor.
    Remain in this position for several breaths or as long as feels comfortable.
    Pushing through the arms, slowly return to the starting position.
    Instead of extending the arms forward, try bringing the arms backward to rest beside the thighs, with the palms facing up.
    
    Another variation is to stretch the right arm forward while threading the left arm under the right arm and out to the side, rotating the head to face it. A person then repeats this on the opposite side. This creates a gentle rotation and twisting motion in the back and shoulders.
  Thoracic extension
  A person needs a yoga block or foam roller for this exercise.
  To perform the thoracic extension:
  - Sit on the floor.
    Place the block or roller on the floor behind the body, and slowly lie back so that it supports the upper back area. The buttocks should be on the floor and the hands should be behind the head, supporting the head and neck.
    For a deeper stretch, extend the arms above the head while bending the body backward.
    Take a few deep breaths, and let the back and shoulder muscles relax.
    Repeat the exercise several times.
When to contact a doctor

Upper back pain may resolve on its own or with rest and gentle stretching.

However, see a doctor if the pain is severe or persistent. The doctor will work to determine the cause and recommend appropriate treatment options.

Summary

Upper back pain is common and not usually a cause for concern. In many cases, gentle stretching can help ease it.

Before stretching, it is important to warm up. This helps prevent injury to the muscles and connective tissues. A warm-up routine should last around 6 minutes and incorporate various exercises, including marching on the spot, knee lifts, and shoulder rolls.

See a doctor about severe or persistent back pain that does not improve with regular stretching. Also, contact a healthcare professional if the pain occurs with other concerning symptoms.

Last medically reviewed on May 22, 2022

https://www.medicalnewstoday.com/articles/325373?

Đã gửi: **Thứ ba 13/09/22 09:57**

8 stretches
for the middle back

______________________
Cathleen Crichton-Stuart on November 27, 2018
reviewed by Gregory Minnis, DPT, Physical Therapy

Mid back pain or stiffness can have a significant impact on daily life. However, certain stretches can help relieve pain and improve flexibility.

Back pain, especially short-term pain, is one of the most commonTrusted Source medical complaints in the United States. A variety of lifestyle factors, medical conditions, and injuries can lead to pain in the middle back.

Symptoms of mid back pain can include:
- short, sharp pains
- a dull, constant ache
- muscle tightness or stiffness
- a reduced range of motion
The following eight stretches are easy to do at home or in the office, and they can help relieve mid back pain, loosen tight muscles, and improve mobility.

1. Seated twist

The seated twist stretch can help determine how tight the mid back muscles are, while gradually increasing the range of movement in both directions.

Postures that involve a lot of sitting with hunched shoulders can cause the mid back muscles to tighten, limiting the spine’s ability to twist. A person should focus on sitting upright, with the back straight and the head in a neutral position.

To perform the seated twist:
- Sit on a chair or the floor, with the legs crossed or straight out in front. Make sure to sit tall, while pulling the shoulder blades together and down.
- Slowly twist to the left side. Place the right hand on the outside of the left knee and place the left hand behind the back to provide support.
- Hold the twist for 20–30 seconds, then return to center.
- Repeat on the other side.
- Repeat this stretch three or four times on each side. When working at a desk, practicing this and similar stretches throughout the day can help relieve tension in the back.
2. Child’s Pose

Child’s Pose is a restful, very simple yoga pose. It allows the spine to elongate passively while the person rests over their knees.

This variation keeps the knees apart to stretch the core abdominal muscles that connect the lower back to the long leg bone. Placing the arms over the head gently stretches the latissimus dorsi, a large flat muscle that connects the spine and the long arm bone.

To perform the Child’s Pose:
- Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet.
- Spread the knees apart to a point that is comfortable. Then fold the body forwards, bringing the chest down towards the knees.
- If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight.
- Rest here for 20–30 seconds.
- Use the hands to gently return to an upright position.
3. Thread the Needle

Thread the Needle is a yoga pose that stretches the sides of the body, including the latissimus dorsi. This stretch can also help loosen the muscles of the upper back.

To get the most benefit, focus on keeping the arms extended outwards and maintaining a stretch that is comfortable, not painful.

To perform Thread the Needle:
- Start on hands and knees, with the knees directly below the hips and the feet in line with the knees.
- Keeping the hips, knees, and feet still, walk the hands out in front until they are below the shoulders. Keep the arms straight, so that a slight stretch is felt down the sides.
- Take the right arm and pass it under the left arm while rotating the chest. The right hand should rest on the floor, palm up.
- Try to lower the right shoulder as far as possible, while gently placing the right side of the head onto the floor. Look past the armpit, toward the ceiling.
- Hold this position for 20–30 seconds.
- Push upward, using the right arm to gently return to the starting position. Then, repeat the stretch using the left arm.
4. Cat-Cow Pose

Like the Child’s Pose, the Cat-Cow Pose is another simple and gentle yoga exercise. It helps stretch and loosen the shoulders and the muscles that run the length of the spine.

Performing it regularly will gradually increase a person’s flexibility.

To perform the Cat-Cow Pose:
- Start on hands and knees, with the knees below the hips and the wrists below the shoulders. Spread the fingers wide and press them through the fingertips to evenly distribute weight. The spine should be in a neutral position.
- Breathe in. Let the stomach drop toward the ground, and stick the buttocks out. Lift the head and shoulders, push the chest out, and look forward. This is the Cow Pose.
- Breathe out. Arch the back upward like a cat. Tilt the pelvis toward the ribs, drawing the shoulder blades away from each other and the belly away from the ground. Let the head drop toward the floor.
- Shift between these two poses 5–10 times.
5. Latissimus dorsi stretch

A person can do this stretch while seated or standing. It is important to keep the spine elongated and the chest raised. This simple exercise also stretches the serratus muscles under the arms.

To perform the latissimus dorsi stretch:
- Standing or sitting, raise the right hand straight up, over the head.
- Bend the elbow, so that the right hand drops toward the upper back.
- Place the left hand on the right elbow and gently pull the right arm to the left.
- While pulling the right elbow, bend the body in a straight line to the left, making sure not to lean forward or backward.
- Hold this stretch for 20–30 seconds, then repeat on the other side.
6. Passive backbend

This simple pose can bring relief after sitting at a desk all day. It stretches the scalene neck muscles, the serratus muscles, and the chest.

The passive backbend involves placing a supporting object beneath the back, such as a back roller, a foam noodle, or a rolled up towel or yoga mat.

To perform the exercise:
- Place the roll on the floor.
- Lie on the roll so that it rests beneath the shoulder blades, near the middle of the back. Place something under the head if it also needs elevation.
- Bring the arms away from the body, resting at a 45-degree angle.
- Hold this position for 1–2 minutes.
7. Cobra Pose

This yoga pose focuses on active back bending. People with mid back pain may find that they cannot go very far at first. Do not push the stretch beyond what is comfortable.

Back bending helps stretch the chest while strengthening the spine muscles.

To perform the Cobra Pose:
- Lay face-down on the floor. Extend the legs, with the tops of the feet resting on the floor.
- Place the hands under the shoulders, with the fingertips pointing forward. Bend the elbows and tuck the arms into the body.
- Engage the buttocks and leg muscles to help push the legs and feet into the floor. This is important, as it supports the lower back while the spine extends and the chest lifts.
- Breathe out. Push up, using the arms, to gently lift the head, then the chest from the floor.
- If possible, bend the back more by straightening the arms and lifting the chest further from the floor. Some people are not able to do this — only go as far as is comfortable.
- Hold this position for 20–30 seconds. Then, gently return to the floor and repeat the stretch two to four times.
8. Bridge

The bridge can strengthen the muscles that run along the spine as well as those in the buttocks and abdomen. Performing this stretch regularly can help a person maintain an upright posture while sitting or standing.

To perform the bridge:
- Lie on the back with the knees bent. The feet should rest flat on the floor, pulled in as close as possible to the buttocks, and the arms should be by the sides.
- Squeezing the buttocks, raise the pelvis toward the ceiling, while rolling the torso upward until the back is off the ground. The shoulders are now supporting the body’s weight.
- Hold this position for 5 seconds and continue to focus on squeezing the buttocks.
- Gently lower the torso, slowly letting each vertebra touch the floor until the back rests flat again.
- Repeat 12–15 times per set, and gradually build up to 3 sets.
Tips for managing back pain
Some simple steps can help relieve pain and reduce or prevent reoccurrence:
- Stay mobile. Movement can help relieve stiffness. Try to keep active and do some gentle stretching and exercise throughout the day.
- Medication. Over-the-counter pain medication, such as ibuprofen or acetaminophen, can help temporarily relieve pain and reduce inflammation.
- Complementary therapies. Some people find that massage, acupuncture, or transcutaneous electrical nerve stimulations (TENS) helps with longer-term back pain.
- Posture. Practice good posture while sitting. Try not to slouch, take regular breaks, and ensure that chairs and workstations are suitable and set up correctly. Some people find that standing desks help.
- Yoga and Pilates. Many people find that activities such as yoga and Pilates can help improve posture and relieve back pain.
Takeaway

Back pain is a common problem that can have serious effects on general health and wellbeing.

Regularly stretching the middle back can loosen and strengthen muscles to help improve posture and reduce back pain.

https://www.medicalnewstoday.com/articles/323813?

Đã gửi: **Thứ năm 15/09/22 20:43**

6 ways to crack your back
_________________________
Jenna Fletcher _ 10/03/2020
reviewed by Elaine K. Luo, M.D.

When a person cracks their back, the sudden movement causes air pockets in the synovial fluid of the joints to react with a popping or cracking noise.

Although cracking the back may feel good, it can result in injury, and it will not address any possible underlying conditions that may be causing the discomfort.

A person should consult their doctor if they frequently have back or neck pain. For those with occasional discomfort, cracking the back might bring temporary relief or satisfaction.

The following stretches can help ease tightness and may also cause the cracking sensation for some people.

1. Cat and camel



Cat and camel is a technique that stretches out the back. The back may crack during the stretch.

To do the cat and camel, a person should:
- Start on all fours, with the hands flat on the floor in line with the shoulders and the knees in line with the hips.
- Gently raise the back into an arch, tucking the head between the arms.
- Hold for a few seconds.
- Return the spine to a flat, neutral position.
- Arching the back, lower the stomach toward the floor and lift the head to look toward the ceiling.
- Hold for a few seconds.
- Return to neutral.
2. Sitting rotation

The American Academy of Orthopaedic Surgeons (AAOS) recommend the sitting rotation exercise to stretch the back. The movements that it involves can cause a person’s back to crack.

To perform the sitting rotation stretch, a person should:
- Start by sitting on the floor with both legs straight out in front of the body.
- Cross the left leg over the right leg.
- Slowly twist toward the bent left leg, placing the left hand behind the body for support.
- Place the right arm on the outer side of the bent left thigh and use it to twist a bit further.
- Look over the shoulder and hold the stretch for about 30 seconds.
- Return to the start position slowly.
- Repeat on the right side.
3. Bridge

The bridge is a more difficult stretch, so people should be cautious before attempting it.

To perform the bridge stretch, a person should:
- Lie on the back with the legs out straight.
- Bend the legs at the knee and place the feet firmly on the ground.
- Straighten the arms alongside the body.
- Raise the hips toward the ceiling, lifting them until they align with the torso and thighs.
- Place the body weight on the feet and shoulders.
- Hold the stretch for about 30 seconds and then slowly lower the hips back toward the ground.
- People looking for a more advanced stretch can place their hands above their heads with the palms flat on the ground. From this position, they can push the shoulders off the ground.
4. Kneeling back extension

Another stretch that the AAOS suggest for spine conditioning is the kneeling back extension.

To perform the kneeling back extension, a person should:
- Start on the hands and knees, with the hands directly under the shoulders.
- Lean the body forward onto the arms and round the shoulders while dropping the hips slightly toward the floor.
- Hold for about 5 seconds.
- Move the buttocks toward the heels, extend the arms forward, and hold for about 5 seconds.
- Return to the starting position.
5. Extension exercise

The extension exercise involves lying on the stomach on the floor or a mat. A person should only try this stretch if they can lie face down without experiencing any back pain.

To perform the extension exercise, a person should:
- Lie flat on the stomach and extend the arms over the head.
- Slide the arms down and prop the upper body up on the forearms and elbows, pressing the hips into the floor or mat.
- Push up the chest so that the weight of the upper body is resting on the hands.
- Hold for 30–60 seconds.
6. Knee-to-chest stretch

The knee-to-chest stretch involves bringing one knee at a time to the chest while lying on the floor or mat.

A person can perform the knee-to-chest stretch by following these steps:
- Lie flat on the back with the legs stretched out and the arms at the side.
- Bend the left leg toward the chest.
- Place the hands on either side of the back of the left thigh and gently pull the knee toward the chest.
- Hold for 30 seconds and then release.
- Repeat on the right side.
Benefits

There is no proven benefit to cracking the back. However, stretching the back can help alleviate mild pain and stiffness.

According to the American Council on Exercise, stretching may benefit people by:
- preparing the back for the strain of exercise
- reducing muscle tension and aiding muscle relaxation
- reducing stress
- improving posture
- decreasing stiffness
- increasing the range of motion
- reducing the chance of injury
- alleviating post-workout aches and pains
- promoting circulation
- decreasing the risk of lower back pain
- improving the function of the muscles
How to crack someone else’s back

People should avoid trying to crack another person’s back. If they apply too much force, they can easily injure the person.

Risks

Although the risk of a serious injury is low, people should still use caution when cracking their back.

Too much force can result in injuries, such as strains or muscle pain. In addition, a person may make an underlying condition worse through cracking their back.

People with back pain should visit a doctor or physical therapist to learn safe exercises to crack their back. A licensed professional will know how to move the spine without using too much force.

Long-term back pain may have an underlying medical cause, such as:
- degenerative spondylolisthesis
- disk degeneration
- spinal stenosis
- compression fractures
- a herniated disk
Until a person can seek care, they may wish to use heat or cold packs for pain relief.

Summary

A person can crack their back by performing back stretches. Stretching can have many additional benefits, such as helping prevent injury and improving range of motion.

A person should avoid letting anyone other than a certified physical therapist or chiropractor attempt to crack their back.

https://www.medicalnewstoday.com/articl ... -your-back?

Đã gửi: **Thứ sáu 16/09/22 17:43**

Symptoms of a pinched nerve in the lower back
______________________
Jenna Fletcher _ 16/07/2020
reviewed by Angela M. Bell, MD, FACP

A pinched nerve in the lower back happens when a nerve in the lower part of the spine becomes compressed by nearby tissue or bone. The pressure may cause pain, numbness, burning, or tingling in the lower back, legs, or feet.

In this article, we discuss pinched nerves in more detail, including their causes, diagnosis, and treatment. We also explain exercises that people can try at home to relieve the symptoms.

What is a pinched nerve?


Symptoms of a pinched nerve in the lower back may extend to the legs, buttocks, and feet.


The spine contains many nerves, which carry signals to the brain. If bones or tissues in the spine press on a nerve, this disrupts the signals. This disruption causes the symptoms of a pinched nerve. In the lower back, a pinched nerve may cause symptoms that extend into the pelvis, legs, and feet.

Pinched nerves can occur suddenly, due to injury, or gradually, as the result of aging.

Symptoms

When a pinched nerve occurs in the lower back, a person may experience symptoms that radiate to the lower extremities, such as the legs, buttocks, and feet. Some people also call this condition sciatica or radiculopathy. Symptoms may include:
- sharp or burning pain in the lower back or buttocks
- pain that extends down one leg
- numbness or tingling
Pinched nerves can also occur in the upper spine and neck, which causes different symptoms. According to Cedars Sinai, if the pinch occurs in the neck, a person may experience symptoms such as:
- shoulder pain
- sharp pain in one arm
- weakness or tingling in one arm
- an increase in pain when moving the shoulder or neck
Nerve pain often feels different than other types of back pain. Nerve pain tends to be sharp and include burning, tingling, and numbness. In contrast, muscular pain typically causes muscles and joints to feel stiff, achy, or tender.

If a person has lower back pain that does not affect their legs or feet or does not involve numbness, tingling, or burning sensations, they may have a different type of condition.

Causes

There are many possible causes of pinched nerves in the lower back. These include:
- injury or inflammation, which may put pressure on the nerves
- spinal stenosis, which is a narrowing of the spinal column
- spondylolisthesis, which occurs when a vertebra slips out of place
- herniated disk, which occurs when the disks between vertebrae become compressed
- an infection in the spinal disks, joints, or bones
- osteoporosis, which can cause painful fractures
Certain risk factors make it more likely that someone will develop nerve pain or a pinched nerve in the lower back. These factors include:
- obesity
- aging
- physical inactivity
- uneven posture
Aging and inactivity may weaken the muscles around the spine and make someone more likely to develop age-related conditions, such as spinal stenosis. Obesity and uneven posture put additional pressure on the spine, which increases the chance of a nerve becoming compressed.

Diagnosis

To diagnose a pinched nerve, doctors typically perform a thorough physical exam to test a person’s range of movement and reflexes, and to determine the site of the pain. In some cases, a doctor may need to carry out further testing to discover the cause of chronic or reoccurring back pain.

The Columbia University Department of Neurological Surgery note that doctors may use the following tests:
- an X-ray, which shows doctors the bones and structure of the spine
- an MRI, to look at the soft tissues of the spine, including the disks and nerves
- CT scans, which create a digital image of the back
- a myelo-CT, which is a CT scan involving an injectable dye that allows doctors to test a person’s nerve function
Treatment

The treatments that a doctor prescribes will depend on the nature of a person’s back pain. Most lower back pain resolves on its own within a few days. A person can try to speed their recovery by:
- avoiding strenuous activities temporarily
- applying hot or cold packs to help ease pain
- using over-the-counter (OTC) pain medication, such as ibuprofen (Advil) or acetaminophen (Tylenol), to reduce swelling
For severe or chronic pain that does not resolve in a few weeks, a person may need more in-depth testing to determine the underlying cause. At this point, a doctor may recommend:
- physical therapy
- oral or injected corticosteroids
- muscle relaxants, if the pain is severe
- surgical procedures, such as a diskectomy, to reduce pressure on the nerve
Posture and exercises

In addition to rest and pain medication, a person can take other steps to help their recovery and prevent a pinched nerve from occurring again.

Maintaining a neutral posture while sitting or standing may benefit overall back health. A neutral posture places the head and spine in alignment, with the ears directly over the shoulders.

Other ways to reduce strain on the back include:
- lifting heavy objects by bending the knees, rather than the back
- avoiding sitting for extended periods, especially at work
- maintaining a moderate weight
- stopping smoking, if applicable
At-home exercises may also help a person regain strength and range of motion after their back pain has lessened. A physical therapist will be able to provide a person with specific exercises and stretches for their individual needs.

However, a person can also try the following exercises when they are no longer experiencing pain, tingling, or numbness.

It is important to note that a person should not try at-home exercises if they are still in pain or if exercises make their symptoms worse.
- Single knee to chest
  
  
  
  Lying flat on the back with the legs straight, bring one knee to the chest, hold it there for 15 seconds, and then place it back down. Repeat 5–10 times on each leg.
- Lumbar rotation
  
  
  
  Lying on the back with the knees bent and the feet flat on the floor, slowly rock the knees from side to side, allowing the back to twist slightly. Repeat 10–15 times.
- Cat-Cow pose
  
  
  
  Start on all fours with the hands and knees shoulder-width apart. Arch the back upward and hold the position briefly before slowly lowering the back into a concave position and holding it there for a moment. Repeat 10–15 times.
- Tail wag
  
  On all fours, hold the spine straight and then bend it to one side, drawing the hips toward the ribs. Hold the bend briefly, and then repeat the exercise on the other side. Repeat the whole exercise 10–15 times.
When to see a doctor

People should seek emergency medical attention if they experience:
- sudden and severe numbness or paralysis in the legs
- loss of control of bladder or bowel function
- severe pain in the legs, making it difficult to move
These symptoms may indicate a spinal cord injury, which is a serious condition that requires immediate treatment.

In addition, a person should see their doctor for lower back pain if they also have numbness or tingling in the legs or feet that does not improve with rest and OTC medications. If the pain gets worse or does not resolve within a few weeks, the doctor will be able to recommend further tests or treatments.
Summary

A pinched nerve in the lower back occurs when the nerve becomes compressed by surrounding tissue or bone. This type of nerve pain can radiate through the lower back, buttocks, legs, or feet. Sometimes, it also causes burning or tingling.

Treatment usually involves resting, taking OTC medications to reduce pain and swelling, and doing gentle physical therapy. In some cases, doctors may recommend steroids or surgery.

https://www.medicalnewstoday.com/articl ... lower-back?

Đã gửi: **Thứ hai 19/09/22 13:59**

How can you treat
a pulled muscle
in the lower back?

__________________
Ruth Eagle _ 07/04/2020
reviewed by Gregory Minnis, DPT, Physical Therapy

Pulled muscles, or strains, are common in the lower back because this area supports the weight of the upper body.

Anyone can get a lower back — or lumbar — strain, which can be very painful and make normal movement difficult.

In this article, we discuss the symptoms and causes of a pulled muscle in the lower back and explain what treatment options are available.

Symptoms


Gentle exercises may help treat a pulled muscle in the lower back.


If a person twists or pulls a muscle in the lower back as a result of a sudden movement or injury, they may feel a pop or tear as it happens.

Symptoms of a pulled lower back include:

loss of function and restricted movement
- difficulty walking, bending, or standing straight
- swelling and bruising
- muscle cramping or spasms
- sudden pain in the lower back
What can cause a pulled lumbar muscle?

Overstretching or tearing ligaments, which are bands of tissue that hold the vertebrae of the spine in place, can cause a sprain. A strain is a tear in either a muscle itself or one of the tendons that attach the muscles to the spinal column.

Strains happen when a person stretches the muscles or muscle fibers beyond their normal range of movement.

Causes may include:
- twisting
- overstretching
- lifting heavy objects
- sports that require pushing and pulling, such as football or soccer
Other risk factors include:
- having overweight or obesity
- bending the lower back excessively
- a weak back or abdominal muscles
- poor posture
- tight hamstrings
Treatment

Anyone who strains a muscle in the lower back should rest to avoid further damage. However, they should not stop moving altogether. Gentle movements that cause no pain can help expedite the healing process.

Ice packs and anti-inflammatory medicines can help relieve swelling and pain, and a doctor may also prescribe muscle relaxants.

According to Johns Hopkins Medicine, after a person pulls their lower back, they should:
- apply an ice pack for the first few days for 15–20 minutes, multiple times a day, to reduce any swelling
- switch to a heat pack after a few days, using it for 15 minutes at a time to help reduce the pain
- take aspirin or ibuprofen to help with the pain and swelling
Exercises

The following exercises might also help.
However, it is essential to avoid moving any further than is comfortable and to stop the exercise if it puts pressure on any other part of the body.

Bottom-to-heels stretch
- Kneel on all fours with the knees under the hips and the hands under the shoulders.
- Keep the back and neck straight and bend the elbows slightly.
- Move the buttocks slowly back toward the heels.
- Hold the stretch while taking one deep breath in and out and then return to the starting position.
- Repeat 8–10 times.
Pelvic tilts
- Lie on the back with a flat cushion under the head.
- Bend the knees, keeping the feet straight and hip-width apart.
- Keep the upper body relaxed with the chin tucked in.
- Slowly flatten the lower back into the floor and lift the tailbone.
- Slowly perform the reverse movement, tilting the pelvis toward the heels.
- Repeat 10–15 times.
Back extensions
- Lie on the front with the chest flat on the floor, taking the weight of the body on the forearms.
- Slowly push through the forearms to lift the chest and then the belly off the floor. Keep the hips and pelvis on the floor.
- Relax the back and use the arms to do the pushing.
- Hold at the top for 5–10 seconds and then return to the starting position.
- Repeat 8–10 times.
When to see a doctor

If the pain has not eased after 1–2 weeks, a person should see a doctor.
In some circumstances, a person may need to go to the emergency department or call 911. It is important to seek medical help if:
- a person hears a crack when they sustain the injury
- the injured part of the back is numb, discolored, or cold to the touch
- a fever of 101°F (38.3°C) accompanies the pain
- a person has lost control over the bladder or bowels
- a person is unable to stand
- urinating is painful or produces bloody urine
- there is severe pain in the abdomen
How long does it take to recover?

Most lower back strains and sprains should recover in 2 weeks, and according to the American Association of Neurological Surgeons (AANS), more than 90% of people recover fully in 1 month.

A person should avoid vigorous exercise for 8 weeks to reduce the risk of damaging the back further.

How to prevent lower back pain

To avoid putting strain on the back, a person should:
- stretch before exercising
- avoid slouching or hunching over
- wear comfortable, low-heeled shoes
- maintain a moderate weight
- sit in a chair with lumbar support
The following tips may also be beneficial:
- Lift objects carefully
  
  A person can help avoid pulling the muscles in the lower back by ensuring that they take care when lifting heavy objects.
  
  To lift objects safely, a person should:
  - Keep the object close to the waist: This positioning can reduce the amount of pressure on the back.
  - Maintain a stable position: Keeping the feet apart with one leg slightly forward can help with balance.
  - Avoid bending the back when lifting: A person should not bend their back when lifting an object.
  - Avoid twisting: A person should avoid twisting the back while lifting heavy objects.
- Practice yoga
  
  Yoga may also help relieve pain and strengthen the back. According to a 2016 systematic reviewTrusted Source, yoga may be an effective treatment option for chronic lower back pain. By strengthening the back and improving flexibility, this practice may help prevent a person from pulling the muscles in the lower back.
  
  A person can try the following yoga exercises:
How is lumbar strain diagnosed?

A doctor is likely to perform a physical examination to diagnose a lumbar strain.

If they need to do further tests to examine the cause of the lumbar strain, the doctor may request:
- an X-ray
  a CT scan
  an MRI scan
They might also order an electromyogram to examine the muscle and nerve function or a radionuclide bone scan to look at the blood flow to the bone, as well as cell activity.

Other causes of lower back pain

According to the AANS, a pulled muscle is the most common cause of lower back pain. However, this symptom has other possible causes.

If the pain is on the right side of the back, it may be due to appendicitis. A person should seek emergency medical help if they suspect that this is the cause of their lower back pain.

Other symptoms of appendicitis may include:
- appetite loss
- vomiting
- nausea
- constipation
- low grade fever
- swollen abdomen
Other causes of pain on either side of the lower back, or both sides, include:
- slipped disk
- kidney infection
- kidney stones
- endometriosis
Summary

A pulled muscle in the lower back can be painful. However, with the right treatment at home, most strains get better after a few weeks.

A person should see a doctor if they hear a crack when the injury occurs, or if they develop a fever or experience incontinence afterward.

Factors such as carrying extra weight and having weak muscles can make a person more likely to experience sprains or strains. It is important to lift heavy objects carefully and warm up before doing exercise.

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