The Three Categories of Lower Back Pain

Lower back pain can be broken down into three categories, each with their own symptoms and treatments.

• Acute Pain – This type of short-term back pain usually lasts less than 3 months and is most often due to an injury or overexertion. A lower back sprain from lifting or twisting is a common culprit.
• Chronic Pain – This is a long-term type of back pain that lasts at least 3 months but can last for years or even decades. Chronic pain is often associated with spine and disc related issues such as herniated discs, sciatica, scoliosis, or spinal stenosis.
• Lifestyle Pain – This type of pain is caused by normal lifestyle choices that contribute to the pain. Such things as obesity, prolonged sitting, poor posture, smoking, or even leading a sedentary lifestyle can cause this.

How Running Affects the Lower Back

As you run, the impact of your foot on the ground sends shockwaves up your leg and into the spine. The spinal discs absorb much of this shock when they’re healthy, but a damaged disc can contribute to the pain rather than reduce it. Muscle or bone trauma can also be affected by these impacts.

Having a good pair of running shoes is one of the best investments you can make if you have some sort of back pain.

Should I Run With Lower Back Pain?

This depends largely upon the type of back pain you suffer from. Many forms of lifestyle pain will actually benefit from exercise. You can also safely run if you have most forms of arthritis, or plantar fasciitis.

Acute and chronic pain are entirely different matters and can lead to more serious injury if not treated quickly. Conditions such as degenerative disc disorder can be exacerbated by frequent running.

Additionally, you should be tested if you develop sciatica, which is a type of pain that’s often accompanied by numbness or tingling in the leg. When in doubt, always consult a physician.

Back Pain WHEN Running

Running is a high-impact workout that can result in pain for people suffering from conditions such as plantar fasciitis or arthritis. However, even individuals with no history of back pain can develop problems while on a run.

Poor balance can put a strain on the lower back, as can weak core muscles. These symptoms may occur early in your run or part way through and could be a sign to slow down.

Foot drop (where your foot doesn’t want to raise at the ankle due to muscle weakness) is a serious symptom and should be diagnosed immediately, as it can lead to nerve damage and may require surgery if not treated early on.

Always listen to your body, as it knows its own limitations, and take a break to stretch a little or treat the pain before it has a chance to become worse.

Back Pain AFTER Running

In many cases, this can simply be a sign that you’re overdoing it. However, it can be a major warning sign when you develop sciatica after a run. Drop to a lower impact form of exercise for a while and see a physician.

They may suggest a simple fix, such as using a home back stretcher or strengthening your core muscles. It may also lead to an early diagnosis for spinal injury of disease. Some acceptable low-impact alternatives to running are:

• Swimming
• Using an elliptical trainer
• Using a mobile or stationary bike
• Rowing

Treating Back Pain After a Run

There are thankfully plenty of ways to reduce the risk of injury when your back hurts after running. A hot soak in epsom salts or a good heating pad can help loosen up generally sore muscles after a long run. Light stretching can also help prevent the rubber band effect of your muscles tightening up overnight.

Cold or ice packs can assist with some types of back or leg pain. Tylenol or Ibuprofen can temporarily reduce the pain and any swelling caused by injury. At worst, rest your legs for an extra day to give the muscles time to recover.

Inversion therapy to decompress the spine from all the pressure that it’s put on by running is often recommended. Recently, many people have been having success treating post-running pain with a Quell device.

Preventing Back Pain Before it Starts

The good news is that an active lifestyle can actually reduce the risk of back pain, which is why professional runners rarely suffer back issues. Building up your core muscles helps distribute your weight and improve balance. Light weight lifting is a good way to do this.

A warm up/cool down regiment of stretches and exercises that loosen muscle tension are a great way to prevent injuries and alleviate the risk of pain in the legs or back. Recording your running sessions will also help to diagnose your running posture so you can correct as needed.

Finally, always take a day to rest between runs (or any workout involving specific muscle groups) to heal up any minor tearing, as overdoing it is one of the biggest causes of lower back pain when running.

The post Running and Lower Back Pain (Before, During, and After Running) appeared first on BackPained.com.

It is worth noting that people of all ages—from adolescents to the elderly—can have back pain. Across the globe, it is one of the leading causes of disability. It prevents people from engaging in their daily activities and work.

Of course, one of the most common ways to alleviate back pain is by regularly taking medicine. However, there is a healthier alternative to this solution.

For people who are suffering from chronic back pain, engaging in swimming exercises can help them get the lasting results they want. Swimming pools are an excellent gateway to successfully managing the symptoms of back pain.

The great thing about exercising in the water is it significantly reduces the stress on joints. You will discover that you are able to perform more work in the water than on land. So, whether you regularly participate in back therapy programs or not, exercising in swimming pool enclosures can make a big difference in alleviating the pain.

Indeed, there are plenty of reasons why swimming in outdoor pool enclosures can be beneficial for people suffering from back pain. However, there are still some factors you need to consider before jumping into the water. Make sure you read through this post so you can perform aquatic exercises effectively and safely.

Safety Precautions

In an article published by the New York Times, USA Olympic Swimming team physician Dr. Scott Rodeo mentioned that not everyone suffering from back pain should perform swimming pool exercises immediately. He mentioned that there can be a number of possible causes behind back pain. So, the first thing anyone should do is get a careful assessment and diagnosis.

Your doctor may recommend exercising under the supervision of a physical therapist. Moreover, you’ll probably start off with standing exercises that involve using balls and bands to strengthen your lower back muscles and your core.

Low-Impact Exercises

The great thing about swimming pool enclosures is they provide a venue for exercising without placing extra stress on the joints in your spine. Because you are buoyant in the water, you are essentially cancelling out the forces of gravity, reducing the impact of the activities on your joints.

Needless to say, swimming is less stressful for your joints than other forms of exercise. After all, there is no axial loading from your body weight through your spine.

Full-Body Exercises

It is also worth noting that when you get in the water, you are working a wide range of muscles, including those that you do not normally use. Keep in mind that your core, back, and leg muscles are crucial in improving spine stability. Moreover, keeping them healthy is essential in ensuring a better-functioning and stronger back.

When you swim, you are getting various relevant muscles involved, depending on the stroke you are using. In contrast, when you are using an exercise machine, like a leg press, for instance, you are only working one group of muscles.

On the other hand, swimming in an indoor or outdoor pool enclosure allows you to strengthen nearly all the major muscle groups.

Starting with Water Therapy

If you love swimming but find it a bit too much for your back, it is best that you try water therapy first. Also referred to as pool therapy, water therapy is an exercise program that is performed in warm waters. With this option, you can enjoy gentler resistance and the buoyancy of the water.

It provides the same benefits as swimming since the activities are also executed in the water. As such, there is still minimal stress on the spine. Moreover, the water’s warmth can relax your tight muscles, enabling them to perform a range of motions during the exercise.

Like other exercise programs, water therapy starts out with gentle activities. Over time, the exercises get progressively challenging.

Avoiding Shear Force

You have to know that one disadvantage with swimming is that many of the approaches and strokes create shear force across your lower back. Because of the repetitive rotating in your hips and lower spine, there is some level of discomfort in the discs and other sensitive structures in your back.

So to avoid this problem, consider these two tips:

• You can avoid lifting your head up for air when you use a mask and snorkel. Doing so will eliminate the need to arch your lower back when turning your head to take a breath.

• Ask for assistance from an athletic trainer or coach to perfect your stroke. You should be able to learn how to keep your shoulders in line with your hips when swimming to reduce stress on your lower back.

Focusing on Strokes That are Friendly to the Spine

Keep in mind that the movement and position of various strokes will affect your back. For instance, breaststroke and butterfly will force you to arch your lower spine backwards. So, these movements will add stress to the facet joints in the back of your spinal column.

Over time, additional stress can worsen the pain or cause other issues. While backstroke and freestyle won’t force you to arch your back, they have the risk of developing or worsening disc-related pain.

All things considered, there is no ultimate stroke for anyone suffering from back pain. Keep in mind that the type of stroke you perform should cater to the underlying cause of the pain, your workout capacity, and your swimming abilities.

While aquatic exercises offer relaxation and health benefits, there are still real risks involved. So, before beginning a swimming or water therapy program, it is best that you get clearance from your doctor and physical therapist.

The post Benefits of Swimming Pool Exercises for Back Pain appeared first on BackPained.com.

How Problematic is Back Pain?

According to the World Health Organization, low back pain “ is the leading cause of activity limitation and work absence throughout much of the world, imposing a high economic burden on individuals, families, communities, industry, and governments.”

What Treatments are Usually Prescribed?

The most common treatments include pain relievers, physical therapy and other spinal manipulation techniques, and disc surgery. Unfortunately, these therapies are not guaranteed to cure back pain.

In 2015, the Journal of Medical Principles and Practice published a study of over 39,000 patients who received surgery on their lumbar discs. After a mean follow-up of 6.1 years post-op, 78.9% of the respondents reported that they have good or excellent results.

This is good news for those nearly 80% of people who had successful surgery. But, it does not account for the other 20% that did not feel that their surgeries had good or excellent results after six years. These are important numbers to consider before you choose to have back surgery.

What can you learn from this study? A 79% success rate is nothing to laugh at, but neither is a 21% failure rate. This means that one out of five people who have this surgery continue to have back pain. If you have chronic back pain and your physician is recommending surgery, then it is in your best interest to ask why. You also might want to get a second or third opinion.

Back Pain is Big Business

Much back pain is actually caused by things that are easy for patients to remedy on their own. Because back pain is big business, physicians and chiropractors might not tell you the simple solutions.

Of course, serious back pain that comes from problems like cancer, arthritis, aortic aneurysms, pancreatitis, kidney stores, or vertebral fractures is another story. But for simple stiffness and soreness that comes and goes, there are things that you can do to help yourself.

Could a New Mattress Fix Your Back Pain?

Non-specific back pain tends to happen when people have poor posture, weak abdominal muscles, or old mattresses. If this is the case, the solutions are not medical and can be changed with some lifestyle changes.

This is something that no one tells you: non-specific back pain can often be treated with no treatment at all. Remember, this advice is not for patients who have been diagnosed with chronic back pain.

For those who are healthy, but have back pain, some mindfulness about daily activities and a few lifestyle changes can take care of the problem. If you go to bed without back pain, but wake up with aches, then your current mattress should be evaluated and new one (or possibly a mattress topper) considered.

A study published in Journal of Chiropractic Medicine in 2009 on back pain and new mattresses found getting a new mattress decreased back pain and improved sleep. An old mattress was one that had been used for over five years. The new mattresses were medium-firm.

What can you learn from this study? Relieving your back pain could be doing something as simple as buying a new mattress. Take a look at how old your mattress is and ask your health-care provider if a new mattress could help you.

Is it Better to Be Active or to Get Bed Rest?

Another potentially easy way to take care of back pain is to stay active. All too often, people with back pain are told to rest, which can increase back pain. In a study published in the Cochrane database of systematic reviews, patients with low back pain and/or sciatica were given one of two single treatments. Some were told to remain active, while others were told to take bed rest.

The results were varied, but those who had acute simple low-back pain actually saw a reduction in their back pain if they exercised rather that took to bed rest.

What can you learn from this study? If your back pain isn’t debilitating, you should ask your health-care professional if you should exercise instead of rest. If your health-care provider says yes, then you should ask for recommendations of activities and exercises that would help.

Is Smoking Connected to Back Pain?

The short answer is yes. People who smoke are more likely to have back pain.

In a study conducted in 2012 and published in Cureus, people who smoked were more likely to have back pain than people who no longer smoked or who never smoked. Consider the study about exercising as a treatment for simple low-back pain. And, consider that people who smoke tend to not have healthy, active lifestyles.

There are several studies that have found this to be true, including one published in Preventative Medicine in 1992. Researchers found that “smoking was associated with lower exercise levels and lower physical endurance…”

What can you learn from these two studies? If smoking keeps you from being physically active and you have back pain, it is time to stop smoking. The Surgeon General’s warning about smoking has been on cigarette packages for decades, so health-care providers have been warning their patients about the dangers of smoking.

You may not have known that back pain and smoking were connected, but when you consider the connection between physical activity as a positive treatment for back pain, it should be easy to see how smoking and back pain are related. If you do smoke and you need help quitting, then you should ask your health-care provider for assistance.

The post Here’s What No One Tells You About Back Pain appeared first on BackPained.com.

If you are caring for a senior with back pain, there are many things you can do to ease their pain and make it easier for them to enjoy their favorite activities. Here are some helpful care options and tips for seniors who are struggling with back pain.

Back Braces

Back braces provide helpful support for seniors who are struggling with pain on a regular basis. A back brace wraps around the abdomen to provide muscular support and gently hold the back in a safe, comfortable posture.

Back braces are very helpful for the elderly who are still relatively active, because they can be worn under or over clothes throughout the day. Back braces can also help seniors increase their range of movement in a healthy, supported way.

Medication

There are many medications that can help relieve back pain for seniors. It’s important before starting a medication for seniors to talk to their doctor to ensure that the medication is safe for them to take. Some of these medications also require a prescription from a doctor.

For mild to moderate back pain, there are several over the counter pain relievers that can be used to temporarily relieve pain, inflammation, and soreness, such as ibuprofen, naproxen, and acetaminophen.

For more serious back pain, seniors can take stronger options like prescribed narcotics or steroids, as well as muscle relaxants. Medication is best used in combination with these other care strategies to relieve back pain in seniors.

Gentle Stretch and Strengthening Exercises

It’s important for seniors with back pain to take the time to address the muscular or spinal issues that are causing the pain, instead of just treating them with medication. There are many types of gentle exercises that are wonderful for relieving back pain.

For example, both yoga and Pilates gives seniors an easy way to stretch out tight areas of the back, while also strengthening the muscles in the abdomen to provide more support.

Many physical therapists also provide active therapy strategies for back pain, such as gentle cardio exercises or strength training with weights or resistance. Working with a physical therapist can be extremely beneficial for anyone struggling with back pain.

Many senior communities provide their residents with access to physical therapy services on site.

Massage Therapy

Massages are an excellent way to loosen up any tight areas of the back and release the pain. There are many different massage techniques that can be used for back pain, so it may be helpful to try different types of massages to find one that works for you. Physical manipulation not only provides physical pain relief, but it can also be very relaxing and reduce stress as well.

Heat and Ice

Heat and ice treatment is one of the most basic ways to relieve pain in any area of the body. If you find that your back is hurting particularly badly, it’s important to use heat and ice to manage the pain and inflammation.

If you notice your back muscles are inflamed and swollen, you should use ice at the end of the day to relieve the swelling. Heat can be used at the beginning of the day or before a potentially strenuous activity to warm up the back muscles and loosen up any tension or knots.

In addition to heating pads and ice packs, there are also creams and patches available at the drugstore that provide soothing heat and cold relief. These are very helpful to apply throughout the day for gentle relief.

Chiropractic Treatment

Seeing a chiropractor is another helpful option for seniors struggling with back pain. Chiropractic adjustments can correct any musculoskeletal imbalances or impairments in the back and reduce tension.

Chiropractic treatment paired with physical therapy and other treatment options can be immensely beneficial for those with chronic back pain. It’s important to note that chiropractic treatment is not always helpful for back pain, so it’s important to determine where your pain is stemming from before you go see the chiropractor.

Supportive Furniture

The furniture a senior sits and lays in throughout the day should support their posture and prevent them from getting into positions that could be detrimental for their health. There are many desk chairs, arm chairs, and even recliners that are designed specifically to support the natural curvature of your back and encourage correct posture.

There are also many supportive pillow options that you can use to add a little extra support on your lower or upper back. These pillows are excellent for travel, because you can add a bit of extra support when you are in the car, on a plane, or at someone else’s house.

Meditation and Mental Health Support

Many seniors who experience back pain find that the pain gets worse when they are experiencing psychological stress. Mental health support strategies can help seniors relax, which in turn can minimize their back pain.

Meditation is a helpful strategy that seniors can try on their own or in a group. There are many different types of meditation, so you can choose the one that makes the most sense for your needs and lifestyle.

Counseling and therapy is another important part of a healthy mind and body. Even for seniors who don’t have clinical depression or anxiety, therapy can help them relax and deal with the unique challenges of getting older.

With reduced stress often comes reduced physical pain as well. Many senior living centers offer resources that can help residents find mental health treatment.

Surgery

For seniors with serious chronic back pain, surgery is often the most efficient way to fix the problem. Although surgery is invasive and can be expensive, it also can relieve back pain permanently instead of just managing it.

If you are interested in surgery, the first step is to consult with a medical specialist and have an evaluation done to determine what type of surgery would be most effective. Your doctor will need to determine where the pain is stemming from before they can decide what the most effective corrective option will be.

Some potential surgery options for seniors with back pain include disc replacement, spinal fusion, and disc removal, although there are many more types of surgery and medical procedures that can be used to treat back pain.

Any senior experiencing back pain should always consult with their doctor to determine the best course of treatment for their unique physical problems. It’s also important to consult with a doctor before trying any new remedies or exercise plans for your back pain.

Conclusion

There are many ways to treat back pain, so if you struggle with this chronic problem, there are many strategies you can try to relieve the pain and treat the source of the discomfort.

A combination of several of these strategies is often the best course of action for seniors. If you are ever unsure of how to treat your back pain, be sure to consult your doctor for help with this and other assisted living concerns.

The post Care Options for Seniors With Back Pain appeared first on BackPained.com.

If something works, you shouldn’t fix it, but you CAN improve upon it. That’s the philosophy that led to Quell, a next-generation update of TENS technology. Before getting into our Quell pain relief review, it’s important to understand what it is and how it works.

What is Quell?

Quell is a wearable cuff that helps reduce pain without the use of drugs. It boasts a high success rate and uses a phone app for more precise control. While similar TENS technology has existed for some time, Quell takes this technology a step further by decentralizing the process.

>> Click to check current price <<

How Does it Work?

When worn on the upper calf, Quell is able to send precise electrical impulses to the brain. These impulses help block pain receptors from receiving a pain signal, thus naturally reducing your symptoms.

While designed for use with a modern phone app, there are also manual controls. For the best success, the Quell device must be properly calibrated prior to use to match your personal physiology.

Does Quell Work for Back Pain?

While Quell is designed to wear on your calf, it uses nerve stimulation that is powerful enough to trigger your body’s natural release of pain blockers. Pain is blocked at the nerve roots in the spinal cord so it can help lessen pain in your back, neck, or other common areas susceptible to chronic pain.

What’s Included in the Box?

Purchasing the starter kit will give you everything you need to get going. Beginning with the Quell unit itself, the kit also includes an improved design leg band, two electrodes (which counts as a one-month supply when ordering additional electrodes), and a two-piece charger.

>> Click to check current price <<

Quell vs a Typical TENS Device

Quell is the next step in TENS technology. Typical TENS units come in two flavors: wired and wireless TENS devices. In both cases, you need to place the electrodes on or close to the target area. There, the unit stimulates muscle tissue with controlled electrical impulses, alleviating pain and forcing the muscles to relax.

The process is a bit different with Quell. Placed over a major nerve in the leg, the impulses take advantage of your brain’s natural pain defenses by blocking the pain signals before they reach your brain. This means the unit can reduce pain from numerous areas of the body without needing to be moved. It’s also prescription strength, making it ten times more powerful than a traditional home TENS unit.

Original Quell vs Quell 2.0

The newly released version has some nice improvements which include:

• Smaller Size – Quell 2.0 is 50% smaller than the original so it’s less noticeable while out and about and more comfortable at the same time.
• More Powerful – It’s 20% more powerful than the original model for even better relief.
• Smarter – Improvements in programming allow Quell 2.0 to automatically start when you put the device on your leg and automatically adjust therapy based on body position changes.

Quell: The Pros and Cons

Quell has been around for a couple years now, and quite a few people have given feedback, including both users and professionals. It would take far too long to sift through every Quell pain relief review out there, so here’s an overview of what everyone’s been saying.

Narrowing Down the Quell Reviews

Statistically speaking, studies have shown approximately 81 percent of users felt some degree of relief (source), while 67 percent were able to reduce their pain medication. The actual figures may be slightly skewed, as the Journal of Pain Research (from which the first figure comes) focused upon chronic lower back and lower extremity pain.

We won’t bore you by covering the “It worked/didn’t work for me” reviews, as no device is 100 percent successful. Instead, we’ve sifted through user feedback for specific problems and benefits. As upper body pain wasn’t a focus in the aforementioned article, we also kept an eye open for successes or failures when treating those areas, but most involved issues that affected the entire body.

Finally, everyone’s experience with customer service appears varied. Some report excellent and immediate service, while others claim it’s tough to get hold of a representative or the help was subpar. As such, we chose not to place customer service in either category.

What Users LIKE About Quell

Unlike most other devices, Quell is wearable even while you sleep. This has led to significantly better nights of sleep for many users. A large percentage of success stories involve medical conditions that affect the back or lead to more general pain, such as arthritis, herniated discs, and fibromyalgia. Runners have reported quicker recovery after using the Quell after long runs.

The best success stories involve multiple forms of treatment used in conjunction. Acupuncture, inversion, and similar therapies seem to multiply the level of success throughout the body. Quell sessions tend to be about an hour, but the app allows you to set the unit to run these sessions even while you sleep.

Speaking of the app, users appreciate the way it monitors weather and notifies you if your condition might be affected. It also pays attention to your usage habits and sleep duration, providing summaries that help you locate problem areas in your regimen. These features can even improve your gait so you can get the most benefit from exercise.

>> Click to check current price <<

What Users DON’T Like About Quell

Proper calibration is an absolute must for this pain relief device, and there are some serious consequences of trying to use Quell straight out of the box. Complaints have run from severe leg cramps to burns and numbness in more extreme cases. You will also want to avoid placing it on excessive leg hair, as the unit is known to snag and pull, although it doesn’t seem to bother lighter patches of hair.

As the device is designed for single-user functionality, there’s no quick way to adjust the settings if someone else wishes to use it. In addition, some users have found it important to shut off manual adjustment, as it’s easy to bump buttons on the unit and accidentally change your settings.

Is Quell Worth the Cost?

This is always the million dollar question, and it’s never a simple yes or no answer. Due to the high price, this device isn’t for everyone. Keep in mind that cost includes a monthly investment for replacement electrodes (which have a limited battery life) and possibly gel for additional lubrication and conductivity.

Offsetting this cost is an excellent unconditional 60-day money-back guarantee. Considering the suggested trial time is 30 days, that means you have twice as long to send the unit back if it doesn’t work for you. This means we can recommend the product to individuals on tighter budgets who may benefit most.

>> Click to check current price <<

Who Benefits MOST?

• Individuals with severe chronic pain, especially in the lower half of the body.
• Responsible users who can follow the calibration instructions precisely.
• Active individuals who aren’t afraid to put on their running shoes or do other forms of exercise or therapy in conjunction with Quell.

Who Benefits LEAST?

• Those with minor or temporary aches and pains.
• Localized pain in the upper extremities.
• Individuals who intend to use the product immediately without calibrating or will take short cuts (which could lead to serious injury).
• Those who want Quell to replace exercise or other therapies.

The post Quell Pain Relief Review – Is it Worth the Cost? appeared first on BackPained.com.

Where does this neck pain come from? Well, it usually comes about from the tendons, muscles, and ligaments (also known as the soft tissues) take are in and around the neck region.

Should you be experiencing some troubles with neck pain, you can take note of these tips below to reduce and prevent it in future.

#1 – Keep a Supportive Posture

By having a low-quality posture, it can result in neck pain through the straining of the muscles and ligaments that help to support the neck. This can lead to an injury, sooner or later.

The posture known to be the leading example that brings about neck pain is the ‘head-and-shoulders-forward’ one. This happens when your neck adopts a slant forwards and places the head in front of your shoulders.

Something that may come as a shock to you is that for each inch your head shifts forwards, an additional 10lbs (4.5kg) is applied to your muscles in the upper back and neck areas. So, just by moving your head four inches and you suddenly create an extra 40lbs (18kg) of force!

By having this posture, it causes a knock-on effect causing the upper back to slump forward, therefore introducing a strain on your entire spine.

If you realise this is something that you do, an easy way to prevent this from happening is to have your chin remained tucked inward.

#2 – Use the Right Pillows

You can find lots of information on this subject on TheSleepAdvisor website. They regularly discuss the benefits of adding comfort and support for your neck during sleep.

When it comes to choosing new pillows, it’s a case of trial and error to find what’s best for you. You typically want to opt for a pillow that allows your cervical spine to stay in neutral alignment; by doing this your neck’s natural curve remains and is supported.

You have an assortment of options in the pillow stakes, and the chances are that the pillow to come out on top for you will typically be determined based on the cause of your neck issues as teamed with your sleep preferences.

Most of the time, people change their sleep position throughout the night, so with this in mind, it’s worth considering that your pillows cover off each of your sleep positions to avoid further problems.

#3 – Don’t Let Smartphone Use Give you Neck Strain

When you look down at your smartphone or tablet for periods of time any length of time puts excessive strain on your neck.

Studies show that we check our phones over 10,000 times a year, so consider the previous point about the strain on the neck from having the head leaning in front of the shoulders, and you’ve all of a sudden put some serious strain on your neck and spine all year long!

The effects of this, over time, with the additional stress applied to the neck’s discs, the joints and the ligaments can lead to early deteriorating changes in your neck.

If you want to avoid this happening then you should consider raising your device up to eye level when you look at it, or, more ideally, reduce the amount of time that you spend staring at your screens.

#4 – Keep Your Computer Screen at Eye Level

Test out your setup by sitting comfortably in front of your computer and then closing your eyes. Open them again and look right at the middle of the monitor/screen; if you’re not looking right at the center of the screen, then you should make adjustments so that you are doing so in future.

Many people use laptop stands these days to bring the screen’s height up to a safe level to prevent the onset of injury and strains because as you will probably be aware, laptops normally need you to tilt downward to see the screen, which isn’t good for injury prevention.

The post 4 Tips to Help Reduce and Prevent Neck Pain appeared first on BackPained.com.

Sadly, pinched nerves (in various locations) are fairly common. Because of that, everyone should know at least a little bit about what to do if they suspect a pinched nerve is causing their shoulder or upper back pain.

Causes of Shoulder Blade Nerve Pain

While it may feel like the cause of pain is in your shoulder, the pinched nerve is actually in the upper spine. There are various causes that can get you to that point.

A pinched nerve in the right shoulder blade or left shoulder blade sometimes stems from an injury such as attempting to lift something that’s too heavy or with improper form (usually a combination of the two). This can put increased pressure on the muscle and bone that surrounds nerves and causes those nerves to become “pinched”.

Bone spurs around spinal discs are often the culprit. They can develop between the vertebrae which result causes there to be less space for the nerves to go through. This lack of space also occurs as our vertebrae compresses and discs become thinner as we age.

In both cases, the nerves simply don’t have enough room around them and again, they get pinched which can cause severe pain. Other causes may include arthritis, repetitive work, sports injuries, or even obesity.

Since various nerves run all throughout the body, a pinched nerve in the back is a bit harder to diagnose since the spinal column consists of 33 vertebrae with nerves running between them. If your pain is slightly above your shoulders, you may instead need to treat for a pinched nerve in your neck.

Symptoms of a Pinched Nerve

If you’re concerned that you might have a pinched nerve, the answer is that you probably do. Most people don’t mistake this with other issues.

This is because a pinched nerve comes with some very specific symptoms. These include the following: numbness, weakness of the muscle, pain, burning, tingling, or inability to move a part of the body without experiencing pain.

For the most part, a pinched nerve will give off these symptoms in the particularly area where the nerve was pinched. However, it’s very possible for the pain to radiate to other parts of the body. Completely unrelated areas of a person’s body may experience pain as a result of having a pinched nerve in another area.

Treatment at Home

Your pinched nerve in the shoulder blade may or may not require a visit to a medical professional. There are certainly some things that you can do which will help you deal with the nerve pain if you want to try to work on it at home. Treatment at home is something that can be done in many different ways, but we’ll go over the most common.

Heat or Ice

The application of heat or ice to the affected area can bring about some relief. Ice is great for numbing the pain, while heat is will relax the muscles around the pinched nerve so they won’t exert as much pressure to an already tender area.

Since a pinched nerve can have symptoms of numbness to begin with, there are some who would prefer not to add more numbness to the equation. The idea of applying ice to the area for them may be a non-starter.

They may still benefit from the application of heat though through a good heating pad. There are traditional and far infrared pads so be sure to check out our heating pad reviews to see which one would be best for you.

Working on Posture

Posture plays a big role in how we feel health wise in general. The better we hold ourselves upright, the less chance of an injury or other issue in the future. Unfortunately, many of us do not pay careful enough attention to the ways that we hold our body. Our modern chairs and environment are a crutch that we often use as a way of allowing ourselves to slump. This is bad because it often leads to injuries.

Just being mindful of how we hold ourselves throughout the day is a great practice to have. Straighten up a slumping back and hold your shoulders back and in-line with your neck and spine. If you can manage to do those types of things, then you’ll already have made some progress in the right direction. You don’t have to give in to poor posture and poor health. Best of all, it’s a free treatment option.

Standing Desk

Another thing to take a look at if you want to get serious about your posture and treating your pinched nerve is how much time you spend sitting. It might sound ridiculous to some people, but the reality is that we spend far too much of our day sitting, especially those in office environments. It’s harming our circulation, and it makes our risk of a pinched nerve in a shoulder all the greater.

Many offices have introduced the concept of a standing desk. This is a desk where employees do all of the same work that they would usually do at their desk, but the desk is set up in such a way where they have to be standing to access it.

Of course, those desks can be lowered to a sitting position after some time, but users are encouraged to do as much standing as they possibly can during the work day. It’s better for them and helps the company save on health care expenses as well.

Ikea sells a couple good sit/stand desks for those on a budget. Here’s a good example.

Chiropractic Options

If your nerve pain is particularly severe or the above at-home remedies simply don’t help, then consider going to a chiropractor. These are doctors of the central nervous system. They focus on how nerves and muscles in the human body impact our overall health. They’re frequently able to identify the source of someone’s pain and correct it for them.

Ongoing treatment is often necessary to make the most of what this type of doctor does. Still, it’s probably worth it to you to have yourself freed from the nerve pain that has been crippling your enjoyment of life to this point.

The chiropractor will bring you into his or her office to review your options with you and even to give you some things that you can do at home to help the situation as well. They work on you there in the office, but they also provide some great ideas for at-home treatments as well.

The post Pinched Nerve in the Shoulder Blade Home Treatment appeared first on BackPained.com.

Before you go and get yourself another $2,000 into debt for a fancy new mattress because the mattress company tells you your health is worth it, focus on your pillow. More specifically, a full body pillow. Before you run out and buy the first body pillow you see at Bed Bath and Beyond, it pays to learn a few basics.

If you’d rather just see what we recommend, CLICK HERE.

What is a Body Pillow?

A body pillow is an elongated pillow that is designed to offer support while you sleep. The pillows come in a number of sizes and shapes. So how long is a body pillow? It’s long enough to provide support for your head, shoulders, back, and upper legs. You can find pillows that are over six feet in length.

Note for the guys:  Don’t be embarrassed to give a body pillow a shot. Sure, most users of body pillows are women but if something will give your back some relief and help you sleep better, who cares what it is!

The first time I “borrowed” my wife’s pillow after her pregnancy, I actually slept much more comfortably since I didn’t have to mess with getting my 4-5 regular pillows in the perfect positions. Body pillows for men are totally worth it.

How do People Sleep with a Body Pillow?

There is more than one way to sleep with the pillow. A lot depends on what position allows you to relax.

Some people are most comfortable on their backs. If you fall into that category, you may want to hug the pillow, much in the way a child hugs a teddy bear. The top of the pillow rests on your shoulder, and your arm is curled around almost as if you are cradling another person.

A u-shaped body pillow also works well for someone who sleeps on the back. You can use this shorter version to cradle the nape of your neck and ease the tension on your back. This can help keep the spine in a natural position and stop you from waking up in search of a comfortable position

Maybe you sleep on your side like 57% of people. You will likely find that slipping the top part under your head provides just the amount of support you need to keep your neck from hurting.

The rest of the pillow can be held close to provide a sense of comfort. It’s not unusual for someone who uses a side sleeper body pillow to rest one leg on top of the pillow.

Maybe you are a traveler. That is, you start out in one position and end up shifting during the night.

A full body pillow will move right along with you as you change positions. It’s not impossible for you to start out hugging the pillow when you go to bed and wake up with the pillow nestled firmly behind your back.

What About People With Specific Health Issues?

If there is some type of health problem that makes it harder for you to find a comfortable sleeping position, some type of body support pillow will help. Your choice of pillow will vary, depending on where you feel pain.

Sciatica

This is a condition that develops due to the deterioration of vertebrae in the lower back. If you have this condition, then you already know how it causes pain in the back, hips, and the legs. A full body pillow is often a good choice. Try using the pillow as something soft to press the back against while you sleep. The filler of the pillow will be firm enough to provide support and still feel soft to the touch.

Pulled/Strained Muscle

If you’ve pulled a muscle in your back, the doctor has likely told you to keep still as much as possible. The right pillow can help. A long body pillow for back pain serves as a barrier that helps you stay in place one you find a comfortable position. This is especially helpful if you are the type who tends to move around a lot in your sleep.

Pregnancy

If you are expecting, you already know how difficult it can be to find a comfortable way to sit, much less rest in bed. Fortunately, learning how to sleep with a body pillow while pregnant is not that difficult.

Side sleepers can use one end to cradle one side of the head, something that helps to keep the spine in alignment. The main part of the pillow is used to provide support for the tummy and ease the tension on the lower back. The bottom part of the pillow can be held in between the knees as a way to provide more relief.

Taking Care of Your Body Pillow

Learning how to wash a body pillow is not hard. For pillows using natural or organic fillers, you can often use the gentle cycle on your washing machine and toss in whatever detergent you like. The product that is used to clean clothing and other bedding will be fine.

You will get better results if you wash the pillow alone. If you like, it can be dried in the sun. Most fillers make it safe to slip the pillow into the dryer.

If sleep is elusive lately, try a body pillow for a few nights. It won’t take long to find the right position and wake up feeling refreshed.

The post Body Pillows 101: How to Choose and Use a Body Pillow appeared first on BackPained.com.

Most people aren’t even aware they have a pinched nerve in their neck and instead attribute it to simply having a kink in the neck from a poor night’s sleep. Oftentimes, the neck pain even extends into your arms and even hands.

Fortunately, there are many treatment options with a high success rate.

What is a Pinched Nerve?

A simple definition of a pinched nerve from the Mayo Clinic is a nerve that has too much pressure on it from the surrounding bones and/or body tissue. If that nerve receives too much external pressure, it may actually lose its ability to transmit the signals that it normally gives out to the body. As a matter of fact, the pressure may even cause the nerve to send out a false pain signal.

Causes of a Pinched Nerve in the Neck

A pinched nerve can be the result of any number of activities that we take part in as a regular course of our day. It can be caused from too much sitting, typing, or cell phone use, heavy lifting, or any number of other things that are nothing but routine.

The first sign that you have a pinched nerve in the neck is that pain is centralized in that area of your body. A lot of people complain of a pinched nerve in the lower back or a pinched nerve in the shoulder blade, but the pain can actually occur anywhere on the body.

Symptoms of a Pinched Nerve

The news for someone with a pinched nerve is not really all that great. They have to deal with the fact that they will likely experience some of the following symptoms as described by the Laser Spine Institute:

• Numbness
• Weakness of the muscles in the area
• General pain
• Burning
• Tingling sensation

Any combination of these symptoms are possible. In fact, some have reported feeling these symptoms in areas of their body that are not directly related to the neck area.

It seems possible that the nerves can transmit false signals throughout the body almost anywhere. In case of the neck, pain will often radiate down your arms and even into your hands and fingers.

Home Treatment Options

You have some options for treating a pinched nerve that can include some home remedies if that’s the route you decide to take. Some claim that home treatment works just as well for them as any kind of treatment that they receive anywhere else. It’s worth a shot at least to see what may work well for you and your circumstances.

Resting Your Neck

Your poor neck has the responsibility of holding up your head all day and turning your head when called upon as well. It has to do a lot of work all the time, and it is possible that it just becomes worn out after some time.

It’s a good idea to give it a rest once in a while to try to regroup and recovery from the pinched nerve in your neck. Laying it on a cervical pillow that is specifically designed for this type of treatment is often a good place to start for a lot of people.

Neck Traction Devices

For severe pinched nerves, a cervical neck traction device is a great option. There are many different types available. The purpose of all is to create additional space between (decompress) the vertebrae in your neck since that is often the case with pinched nerves.

These devices have been used by doctors and physical therapists for years and you can now use them in the comfort of your own home.

Neck Exercises

Gently rolling your neck back and forth to try to help stretch it out can bring some relief to those with a pinched nerve in that area. Obviously, stop any motion in your neck that hurts when you do it. At the same time, you should try to see if any of those stretches help to start to bring some relief to your aching neck. You might actually be able to get away from always being in pain by simply stretching it out some on a consistent basis.

Heat or Ice

It’s your choice as to if you would like to apply heat or ice to the affected area. Heat is known to relax muscles around the pinched nerve and potentially bring relief to those who are suffering. Ice is obviously something that a person uses when they are wanting to numb the pain that they are going through. Either option can be a good one if you are trying to find an at-home solution to your problem.

If Home Treatment Fails

You may discover that at-home treatments do not bring you any relief to your pinched nerve situation, or at least not the level of relief that you require. If this is the case, you might want to consider setting up an appointment with a chiropractor. This is a trained professional who helps treat people with all kinds of ailments from pinched nerves to back or neck injuries.

The role of a chiropractor is to try to relieve pain through a use of various techniques such as spinal adjustments and massage. They seek to treat the central nervous system of our bodies, and in doing so hopefully provide us with some relief from the pain that we experience as a result of our pinched nerve.

They are a good resource to have because of their wealth of knowledge on these topics. Some are better than others so ask friends and relatives for recommendations. They have worked with many patients with pinched nerves in the past, so you can count on their judgement to know what to do with your situation.

It is likely that you will need to make more than one visit to the chiropractor before their treatment begins to show an effect. At the same time, the chiropractor can give you some great tips to continue with your treatment when you get back to your home. They may have helpful suggestions that you cannot find anywhere else.

If that is the case, then you will want to listen to what they have to say so as to start feeling better as soon as is humanely possible. A pinched nerve is never something that you want to have to live with any longer than absolutely necessary.

The post Treatment Options for a Pinched Nerve in the Neck appeared first on BackPained.com.

Most often, a pinched nerve is the result of a degenerative spinal condition but can sometimes be the result of an acute injury. Once the location of the nerve pain is diagnosed (sometimes not so simple), you’ll want to start treatment as soon as possible.

Causes Of A Pinched Nerve in the Back

A pinched nerve is the result of too much pressure being put on the nerve root from surrounding bone or tissue. This leads to pain and even numbness to the area of the pinch or any of the areas of the body which that nerve root goes through.

Related:

• Pinched nerve in the neck treatment
• Pinched nerve in the shoulder blade treatment

While bone pinching the nerve is often the culprit, this can actually be due to severe muscle tightness which causes parts of your body to become unaligned.

For example, if you have a severely tight hamstring muscle, this can cause one side of your body to drop slightly lower than the other (due to the tighter/shorter hamstring muscle). This in turn can shift parts of your vertebrae which causes the pinched nerve. This is what makes nerve pain so hard to diagnose sometimes.

The three main causes of pinched nerves in the back are:

1. Herniated discs (or ruptured or bulging)
2. Bone spurs
3. Spinal stenosis

Pinched Nerve Symptoms

As mentioned above, pain and numbness are two symptoms of a pinched nerve. However, there are other things that may be associated with this type of injury as well. A sharp stabbing pain or burning pain is something that some people report with their pinched nerve.

It’s not uncommon for a severe pinched nerve in the lower back to cause a sharp, shooting pain all the way down to your toes.

The feeling that the area of the pinched nerve has “fallen asleep” is another complaint of some who have a pinched nerve. Finally, weakness in the area of the pinched nerve may be another symptom that one has to deal with.

At-Home Treatment Options

Many of us would like the quickest and least expensive option to rid ourselves of the pain. Treatment at home is a good option for those who are determined and diligent enough to take care of the issue on their own.

There are a few ways to treat this type of pain without having to leave home. Of course if the pain is severe enough or you don’t feel comfortable trying on your own, go see a professional such as your doctor, chiropractor, or physical therapist.

Posture Adjustment

Do you spend a lot of time thinking about how you sit or stand on a daily basis? The answer is probably not. We often fall into poor posture habits such as slumping or not sitting straight. A certain position may feel more comfortable to us in the moment, but it can cause some serious damage to our backs over the long term.

For those of use with desk jobs where you’re sitting all day, it’s critical to ask for or invest in a good office chair for your back or at the very least, a chair cushion to support your back.

You also need to make sure you are sitting with your back straight and not in unnatural sitting positions such as when you use multiple areas of your desk. Always take time at regular intervals to stand up and move around throughout the day

Standing Desk

The standing desk is a very popular trend these days. That’s because the standing desk can have certain health benefits that a sitting desk does not. We spend way too much of our time these days sitting down. A standing desk is a good option but an adjustable sit/stand desk is the best of both worlds to allow you to alternate you’re working position.

That said, standing desks are definitely not the solution for everyone. Often, standing in place is one of the worst positions you can be in for certain pinched nerve issues. If it makes the pain worse, don’t do it. Something that may help is investing in a pair of shoes specifically for back pain to give you the cushioning and support you need.

Inversion Table

Because a pinched nerve in the back is often the result of two vertebrae in your spine being too close to each other (compressed), decompression therapy is often helpful. This is usually done via inversion therapy and can easily be done in the comfort of your own home. Be sure to check out our inversion table reviews to see what’s worth buying and what to avoid.

Stretches

Because tight muscles are often the underlying cause of a pinched nerve in the spine, there are certain stretches you can do that can almost immediately relieve the majority of the pain. If you’re diligent about stretching every day, your pain can gradually decrease over time and ultimately leave altogether. This is why physical therapists are often the first course of action for any type of nerve pain.

Here is one of my absolute favorite and most effective stretching routines for lower back pain due to a pinched nerve. It literally takes only 15 minutes a day.

Heat or Ice

Applying heat or ice to the area of your body that is hurting can provide some relief. Ice is known to provide the numbing effect that takes away some of the pain temporarily while heat loosens up some of the tight muscles. It’s a quick way to temporarily get some relief.

Having a good heating pad on hand can go a long way and the infrared type are the best as they penetrate deeper into the tissue. Alternatively, a hot bath can offer some temporary relief.

For ice, you’ll want to get yourself a good size gel ice pack (I recommend this one), but you can also simply put some ice from your freezer into a Ziplock bag.

If Home Remedies Don’t Work For You

Home remedies are not for everyone. If you find the at-home treatment options don’t help as much as you hoped or actually make things worse, you should seek professional care. In these cases, your best bet is to see your doctor. They can best work with you on the next step whether it be referring you to a chiropractor, physical therapist, or other professional.

The post How to Treat a Pinched Nerve in the Back appeared first on BackPained.com.