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Your legs should be straight and, when you bend, you should feela stretching all the way down the backs of your legs. When you lower your upper body (start to bend) you should feel it pull the muscles in your lower back which was a scary feeling – at the time – for a chronic back sufferer like me. That is why you only bend over just a little bit at a time.
In early 2011, I suffered an incident of having to catch myself when tripping carrying a box. The pain registered immediately in the right shoulder scapular, linked to movement of my neck. So unbearably painful! It has continued recurrently and episodically since then, without any seeming provocation… Ouch.
Use over-the-counter pain medicines, such as acetaminophen (for example, Tylenol) and nonsteroidal anti-inflammatory drugs (for example, Advil, Aleve, aspirin, and Motrin). These can reduce pain and swelling. Be safe with medicines. Read and follow all instructions on the label.
Back braces ease back pain associated with muscle strains, osteoporosis, sacroiliac joints, degenerative disorders, and herniated discs, as well as to prevent injury. They support your back and can often be customized to fit your body shape.
Ibuprofen (Advil, Nuprin, or Motrin), available over the counter, is an excellent medication for the short-term treatment of low back pain. Because of the risk of ulcers and gastrointestinal bleeding, talk with your doctor about using this medication for a long time.
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A study published in Arthritis and Rheumatology investigated the effect of sleep quality and pain intensity in patients with acute lower back pain. Researchers analyzed data from 1,246 patients with recent-onset lower back pain. At the beginning of the study, and for the following 12 weeks, patients recorded their sleep quality on a 4-point scale ranging from ‘very bad’ to ‘very good’. They also rated their back pain on a 10-point scale ranging from ‘no pain’ to ‘worst possible pain’.
Some people suffer from spinal stenosis. With this condition, the spinal canal itself narrows. This happens from age-related wear-and-tear, especially if you work in a physical job. The symptoms of this condition are pretty obvious. You’ll feel pain in the neck and back, especially when you stand straight. It’s often relieved when you bend over. Other more serious symptoms include:
This is part and parcel of the evidence that the human body was built for more or less continuous movement — not consistent strenuous activity, but gentle non-exercise activity, and this includes simply standing. In other words, your body ceases to function properly when it is too still for too long. The evidence suggests sitting for just one consecutive hour is too long. Ideally, sitting should break up your movement, not the other way around.
Whether you slept in a funky position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens. And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You’ll feel better and maybe you’ll even stand a bit taller.
Your trapezius muscle consists of three parts and has many different functions—lifting your shoulders, holding up your neck and head and moving your shoulder blade. When this muscle is tight, it affects your entire body, as your biomechanics will change.
5. Birch Leaf (Betula Lenta) – The leaves from the Birch tree act much like cortisone, a prescription drug used to treat endocrine disorders, arthritis, lupus, skin disease, autoimmune disorders, and more. A main chemical compound found in Birch leaves is methyl salicylate, similar to salicylic acid used in aspirin. It is anti-spasmodic, analgesic, astringent, antifungal, diuretic, detoxifying, reduces oxidative damage to skin (stopping wrinkles), and enhances circulation. It also promotes enzymatic secretions in the body. It is truly one of the first powerful pain-relievers ever used.
Cayenne cream: Also called capsaicin cream, this spice comes from dried hot peppers. It alleviates pain by depleting the body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to your brain.
Maintaining proper posture throughout your day can help you tire less easily and sidestep neck injury. Many simple exercises designed to improve posture are also a great way to help increase your back and core strength. It all starts with awareness of your body in space – how you sit during a long commute, how you stand in line at the bank, even your walking gait.
How to: Roll up a towel and place it under the bottom third of your shoulder blades, then like back with knees bent to 90 degrees, feet flat (a). Your arms can be in a variety of positions, including by your sides, or reaching over your head with bent or straight elbows (b). Gently tuck your pelvis, so that your lower back presses gently into the floor (c). If you feel any strain in your neck, place a small pillow or folded towel under your head. Relax into the stretch, breathe, and hold the position for up to one minute.
Physical Therapists and Chiropractors recommend rolling out at least 5 minutes a day. The muscles around the lumbar spine will start to form muscle memory with daily stretching and ultimately relieve lower back pain.
Doing the same as we did in the last video, use the tennis-ball-press technique. We’ll be going after your erector spinae muscles that are very much like a rope that runs up both sides of your vertebrae.
Christine, Canada, what a great idea concerning the belly dance classes, also because I feel like my lower back muscles have gone down hill, like they don’t support me anymore when I bend down, the only problem is that I have never heard of belly dance classes here in France. We live in a quite rural location. I did buy a hula hoop but completely forgot to use it, maybe that might help? I am so fed up of having back pain… it makes me feel like an old woman and at 53 I am not that old yet……….
Endorphins are hormones made naturally in your body. What most people don’t know is that they can be just as strong as any manufactured pain medication. When endorphins are released in your body, they help block pain signals from registering with your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
CBT: If you consult a psychotherapist for cognitive behavioral therapy (CBT), your treatment may include stress management, behavioral adaptation, education, and relaxation techniques. CBT can lessen the intensity of back pain, change perceptions about levels of pain and disability, and even lift depression. The NIH considers CBT useful for relieving low back pain, citing studies that show CBT to be superior to routine care and placebo.
Nonsteroidal anti-inflammatory drugs (NSAIDS) can also be used to relieve pain and inflammation. Over-the-counter NSAIDS include ibuprofen, ketoprofen, and naproxen sodium. Several others, including a type of NSAID called COX-2 inhibitors, are available only by prescription.
The above are representative samples of the types of stretches commonly prescribed. Most stretches are adaptable to accommodate an individual’s flexibility and level of pain, and can be made easier by using a wall, door jamb, or chair for added stability during the stretch.
The muscles in your abs and back play a critical role in supporting your lower spine. These muscles don’t get a good workout during the course of a normal day—they need to be specifically targeted through exercise.
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.
Surgery is seldom used to treat upper and middle back pain. If your doctor recommends surgery, the type will depend on the problem you have. Before you decide to have surgery, it’s a good idea to get a second opinion from a different doctor. Surgery choices may include:
In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes.
“Having excess weight pulling on your back all day (except when you’re lying down) is just bad news for your back,” says Lauri Grossman, DT, a licensed chiropractor in private practice in New York City. “Often times, when people who wrestle with back pain for a lifetime lose a few pounds, they find that the pain that they’ve taken a million medications for and a million vitamins for just goes away.” If you’re having trouble shedding extra pounds, consider consulting with a registered dietitian or personal trainer.
I do this until nearly full weight of helper (my patient wife…who is always allowing me to experiment in all manner of ways) can go up back and then down back and even walk in place if a particular area is sensitive.
Transcutaneous electrical nerve stimulation (TENS) involves wearing a battery-powered device consisting of electrodes placed on the skin over the painful area that generate electrical impulses designed to block incoming pain signals from the peripheral nerves. The theory is that stimulating the nervous system can modify the perception of pain. Early studies of TENS suggested that it elevated levels of endorphins, the body’s natural pain-numbing chemicals. More recent studies, however, have produced mixed results on its effectiveness for providing relief from low back pain.
– Observations: I noticed that the most intense feeling came from my neck, again. Although the aftermath gave my neck a soothing feeling, the pain in the 25 minutes was way too uncomfortable and was taking away from the experience. Therefore, I decided to stop using the pillow for my neck.
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