What Is The Best Way To Relieve Back Pain – The lower back shows a series of interlocking structures. Trusted Source National Institute of Neurological Disorders and Stroke (NINDS) NINDS aims to find basic knowledge about the brain and nervous system and use that knowledge to reduce the burden of neurological diseases. See the source. It consists of five vertebrae in the lumbar spine, each supported by a cushioning disc and held in place by ligaments. The surrounding muscles provide support and are connected to the spine by tendons. Nerves travel through the spine to send signals throughout the body.
The lower back supports most of the body weight. Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. Look at the source and it is important in all types of movement. Whether you’re standing, sitting, walking or lying down, the lower back plays a role in mobility and comfort.
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Given the complexity of the lower back and how much we rely on it, it’s no surprise that it’s a major pain hotspot. Eight in 10 people Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source People experience back pain at some point in their lives, and lower back pain is one of the biggest reasons people visit a doctor.
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Understanding the relationship between sleep and lower back pain offers new ways to find relief. Quality sleep can help prevent or reduce back pain, and knowing how to sleep when you have back problems can help you manage the pain and contribute to healing and recovery.
Back pain can range from mild to severe and can be short-term or long-term. When severe, it can be debilitating and interfere with almost every aspect of daily life, including sleep.
Lower back pain that starts as acute can become chronic. It is estimated that about 20% of cases of acute back pain persist and become chronic.
Researchers have long noticed a link between lower back pain and sleep problems, and growing evidence shows a bidirectional relationship Trusted Source National Library of Medicine, Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. . Look at the sources where they can reinforce each other.
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Discomfort from pain can be a major obstacle to sleep. Lower back pain can make it difficult to sleep comfortably or wake you up at night when the pain flares up.
At the same time, people with sleep problems are more likely to develop or worsen pain. See the source. Experts aren’t sure why this happens, but there are several possible explanations. Lack of sleep can affect recovery, affect mood in a way that increases sensitivity to pain, or interfere with brain chemicals involved in how we experience pain.
Another link between sleep and lower back pain has to do with how sleep position affects spinal alignment. Although posture is often associated with sitting and standing, it is also critical when lying down.
A sleeping position that involves twisting, twisting, or straining the lumbar spine can cause pain and stiffness. This pain is usually worse in the morning but can last throughout the day.
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The best sleeping position for low back pain is on your side with your knees partially bent. Trusted Source FamilyDoctor.org Familydoctor.org is a community-oriented website created by the American Association of Family Physicians (AAFP) with patient-reviewed physicians. study materials. See the source. Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to place a small pillow between their knees to make this position more comfortable.
Unfortunately, many back and stomach sleepers find it difficult to change their sleeping position. However, steps can be taken to reduce lower back strain:
Some people with back pain use an adjustable bed, which makes it easier to raise the top or bottom of the mattress in a way that reduces strain on the back.
As a primary means of supporting the body during sleep, the mattress can play an important role in preventing or reducing lower back pain.
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Good spinal alignment requires a mattress that is in good condition and does not sag too much. Studies supported by a firm medium mattress. Trusted Source National Library of Medicine, Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See back pain resources at Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See the source, although the most accurate determination may vary depending on a person’s weight, body shape, sleeping position, and individual comfort preferences.
Quality sleep is an important part of back pain recovery, but getting enough sleep can seem like a difficult task when your back hurts. Although there is no guaranteed way to sleep well, some practical tips can help:
Focusing on sleep hygiene can improve your sleep habits so that you sleep better during and after episodes of low back pain.
Eric Suni has more than a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
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Dr. You are a doctor of physical therapy at an orthopedic clinic in Seattle. Specializes in hands-on therapy and personalized exercise programs.
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If you regularly eat anti-inflammatory foods, various antioxidants, anti-inflammatory and even anti-cancer agents can build up in your blood. Over a period of time, these powerful agents can play an important role in reducing and/or eliminating inflammatory responses in the body.
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Turmeric, an Asian spice, has antioxidant, anti-arthritic and anti-inflammatory properties. 1 Hewlings SJ, Kalman DS. Curcumin: a review of its effects on human health. Food. 2017; 6 (10): 92. Published October 22, 2017. doi:10.3390/food6100092
2 Daily JW, Yang M, Park S. Efficacy of turmeric extract and curcumin in relieving symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016; 19 (8): 717–729. doi:10.1089/jmf.2016.3705
An easy way to consume turmeric is to mix a small amount (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you want a sweet taste. Drink this drink, preferably before bed, to allow the anti-inflammatory process to work while you sleep.
Dairy consumption may increase inflammation in some people. In these cases, try a plant-based milk, such as almond milk can help.
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Cherries are rich in antioxidants and anti-inflammatory agents. 3 Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. The effects of tart cherry juice on biomarkers of inflammation and oxidative stress in the elderly. nutrients. 2019; 11 (2): 228. Published 22 January 2019. doi:10.3390/nu11020228
4 Kelley DS, Adkins Y, Laugero KD. An overview of the health benefits of cherries. nutrients. 2018; 10 (3): 368. Published 17 Mar 2018 doi:10.3390/nu10030368 Cherry juice may help relieve muscle pain that may be chronic or exercise-induced. 4 Kelley DS, Adkins Y, Laugero KD. An overview of the health benefits of cherries. nutrients. 2018; 10 (3): 368. Published 17 March 2018 doi:10.3390/nu10030368 Cherry juice is readily available in stores and often contains tart cherry extract. Try drinking a glass of cranberry juice every day and see if it has a positive effect on back pain relief.
You can also try herbal drinks, such as ginger green tea, which have the same pain-relieving benefits as 5 Oz HS green tea. Chronic inflammatory diseases and green tea polyphenols. nutrients. 2017; 9 (6): 561. Published 2017 Jun 1. doi:10.3390/nu9060561 and ginger. 6 Lakhan SE, Ford CT, Tepper D. Zingiberaceae extracts for pain: a systematic review and meta-analysis. Nutr J. 2015; 14:50. Published May 14, 2015 doi:10.1186/s12937-015-0038-8 Green ginger tea bags can be purchased in stores and you can easily enjoy a cup at work or at home.
Over a period of time, these anti-inflammatory agents can build up in your blood, so including these drinks in your daily diet can help reduce inflammation overall and prevent new ones. o.
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