7 exercises to do everyday

Stretches for Lower Back Pain | Low Back Pain

Lumbar pain is a common complaint and is the most common of all types of lower back pain. It is diagnosed in about 10% of the population in the United States. The lumbar spine is the lower portion of your spine that is made up of the five vertebrae, L1 – L5. The lumbar spine is positioned between the thoracic spine and the sacrum. It is made up of lamina and spinous processes. The lamina forms the outer shell while the spinous process is the inner bony projections.

Stretches for lower back pain. Exercise:01

In this guide, you can learn more about lower back pain:

1. Anatomy: Where is the lumbar spine? What does it consist of? 
2. Causes of lower back pain 

• Why lower back pain? 

• common cause 

• Determines 

• rare cause 

3. Symptoms of lower back pain 
4. Clinical and Functional Examination of Lumbago 
5. Treatment against Lumbago 

1. Anatomy: Where is the lumbar spine? What does it consist of? 

• 5 lumbar vertebrae

• Intervertebral discs (soft shock absorbers between vertebrae)

• Back muscles and seat muscles

• Tendons and ligaments

A good starting point for learning more about lower back pain or lower back pain is understanding how the lower back is formed. The structural part is thus the lower part of the back. The lumbar spine consists of 5 vertebrae, called L1, L2, L3, L4, and, L5 - of which L1 is the upper lumbar joint and L5 is the lower. Between these bony vertebrae, we find soft discs called intervertebral discs. 

They consist of a soft core called the nucleus pulposus, as well as a tough outer wall called the annulus fibrosis. In cases of disc damage, the soft mass may protrude from the outer wall and provide the basis for what we call a lower back disc herniation (lumbar prolapse).

Apart from this, the back depends on the good functioning of the respective back muscles and hip muscles to function optimally. Some examples of muscles often involved in lower back pain are the back extensors, flutes, pear-shaped, and quadriceps.

In addition to muscles, the lower back receives stability from connective tissue (fascia), tendons (connecting a muscle to a bone), and ligaments (connecting a bone to a bone). Overall, the joints, muscles, tendons, and nerves need to work well to avoid lower back pain - something that can be difficult at times, especially if you have a very sedentary job with a lot of daily load on your back.

2. Causes of lower back pain 

We get back pain because the body's built-in alarm system tells us of faults and risks of further deterioration. This is how pain signals are sent so you can fix the problem. 

But it's also important to understand that pain often has multiple causes—and this is often considered combination pain. In this part of the article, we go through the most common causes, names of various diagnoses, and at least rare causes of back pain.

Stretches for lower back pain. Exercise:02

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Common cause

• Defects in muscles and joints

• Wear and tear changes (osteoarthritis)

• Nerve irritation and disc injuries

1. Defects in muscles and joints 

Low joint mobility and muscle tension are the most common causes of lower back pain. However, back pain can be caused by many causes and diagnoses - often the problem is due to sudden overload, repeated misunderstandings over time, and little (or too much) physical activity. 

There is always a combination of causes of back pain, so it is important to treat the problem in a holistic way, taking all factors into account. Often, during functional testing, the therapist will be able to detect a combination of increased muscle tension and decreased mobility in the joints. 

The NHI also reports that the condition is the largest single diagnosis for Social Security payments and accounts for around 15% of all long-term sick leave. Due to working situations and more and more people sitting at PCs – which cause more static stress on the neck, shoulders, and lower back – it is not especially theatrical that advised pain in these regions is increasing the community.

2. Wear and tear changes (osteoarthritis) 

Wear and tear on joints occurs over time - and is common as you age. Trauma and injuries can provide a basis for faster circumstances of joint wear than normal due to age-related changes alone. Osteoarthritis in the joints of the lower back pain can lead to reduced mobility, decreased function, and pain. 

However, it is important to note that manual therapy with adaptive exercises has a well-documented effect on maintaining function in osteoarthritis – including the hips (1). An active lifestyle is also important if you want to maximize joint health and prevent osteoarthritis.

3. Nerve irritation and disc injuries 

If the nerve is compressed in the lower back pain or seat, it is called sciatica. Sciatica often refers to a combination of tense muscles, stiff joints, and intervertebral discs that have decreased in height leading to a narrow space condition. 

The tension leads to a pinch or irritation in the nerve passage. Improper loading or overload can also lead to disc damage and disc prolapse - resulting in lower spinal discs, pain, and smaller function in the area. 

Traction therapy, such as a traction bench (as used by modern chiropractors or physiotherapists), is often used to treat nerve irritations and nerve pinches. Pressure wave therapy can be an effective supplement targeting deep gluteal muscles, buttock crest, and pelvic displacement.

Other common diagnoses:

In the list below, we go through some of the common diagnoses that often accompany lower back pain. Also note that, unfortunately, several types of errors can occur at the same time.

• Lock in the pelvis, lower back pain, and/or hip joints

• Explanation of trigger points/muscles in the back and seat

• Spinal stricture in the lower back

• Pear-shaped syndrome

• Lower back pain crazes

• Muscle tension

• Magic shot

• Hip pain

• Back pain

Other possible causes and diagnoses of back pain: 

• Leg length discrepancy (functional or structural leg length discrepancy can cause lower back pain)

• Pelvic lock (pelvic lock associated with amyloidal can cause lower back and lower back pain)

• Osteoarthritis (Depending on the period of back pain, osteoarthritis in the spine)

• Trigger points in the erector backbone (back muscles).

• Arthritis (rheumatism and rheumatism)

• Fibromyalgia (soft tissue arthritis)

• Inflammation of the lower back

• Soft tissue damage

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Glut myalgia (pain in the seat, opposite the breastbone and buttock, in the back or opposite the buttock)

Gluteus medius muscular dystrophy/trigger points (tight glut muscles can contribute to lower back pain)

• Explanation of hamstring muscle/muscle damage (causes pain depending on the damaged area  behind the hamstring and against the sacrum)

• sciatica/sciatica (depending on which nerve root is affected, it can cause referred pain in  the buttocks, hips, coccyx, thighs, knees, legs, and feet)

• Lumbar prolapse (nerve irritation/disc injury in the L3, L4, or L5 nerves may cause referred  pain in the lower back, hips, and legs)

• Muscle Soreness: Something that most people have experienced, if the muscles are improperly loaded for a long period of time, knots/trigger points will develop in the muscles.

• Activated trigger points can cause pain all the time from the muscle (for example gluteus minimus   muscular dystrophy seat, erector backbone, or hind leg Lumborum can cause lower back pain)

• Spinal narrowing in the lower back (severe nerve condition can cause nerve pain further down  the back and legs)

• Joint stiffness/dysfunction in the pelvis, breastbone, sacrum, hips, or lower back

• Previous back surgery (scar tissue and trauma, tissue can cause lower back pain)

• Scoliosis (back skews can lead to improper loading of lower back pain)

• Latent trigger points provide pain through pressure, activity, and strain

• Arthritis (several rheumatic disorders can cause lower back pain)

• Hip osteoarthritis (also known as Cox's osteoarthritis)

• Menstruation (may cause lower back pain)

• Quadratus Lumbarum (QL) myalgia

• The lower back should lose fatigue

• Humerus tendinitis/tendinosis

• Lower back pain delirium

• Piriform syndrome

• Tendon dysfunction

• Old injuries

• Arthritis

Rare causes of back pain:

There are other reasons, but they are often remarkably rare. If you have a fever with lower back pain, you should always consult a doctor.

• Infections (often with high CRP and fever)

• Bone cancer or any other cancer

• Cauda equina syndrome

• Inflammation

• Fracture

• Rheumatism

• Septic arthritis

• Tuberculosis

3. Symptoms of lower back pain 

The symptoms and presentation of lower back pain will vary depending on the cause of the problem. For example, if there is further involvement of the lower back and gluteal muscles, the symptoms may be different.

 And in diagnoses that contribute to nerve irritation or nerve pinching, such as spinal stenosis or disc herniation, they can give different symptoms based on which nerve roots are affected. A thorough functional examination performed by a licensed physician, such as a chiropractor or physiotherapist, is therefore essential in identifying both the cause and the symptoms.

Common symptoms of lower back pain:

In the list below, we have documented some of the more standard symptoms and pain indications of lumbago.

• Pain can be acute or come on over time

• Lower back pain is hard and painful- particularly in the morning

• Lower back pain is almost constantly tiring

• Backache (severe pain that comes on suddenly)

• Pain worsens when sitting or standing straight up and down

• Bend back to one side (pain relief)

• A feeling that falls behind

• Radiation down the leg from the back

• Pain in the lower back

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Commonly reported pain presentations in lumbago:

Pain can be experienced and described differently from person to person. Here you can see a selection of some patient details. 

• Laziness in lower back pain

• Burns in lower back pain

• Deep pain in the lower back

• Electric shock in lower back pain

• Back and forth hogging and carving

• Cramps in the lower back

• Joint pain in the lower back

• Killed in lower back pain

• Muscle pain in the lower back

• Nerve pain in the lower back

• Shake the lower back

• Leaning back lower

• Worn on the lower back

• Sitting in the lower back

• Stool with lower back

• Pain in the lower back

• back and forth

• Lower back pain

• Lumbar spine

• Lower back

• Back pain

Is my back pain acute, subacute, or chronic? 

When talking about this type of classification, one refers to the duration of back pain. Acute lumbago is back pain that lasts less than three weeks. Within three weeks it is defined as cirrhotic and if the pain lasts for more than three months it is classified as chronic.

But it's important to keep your tongue straight here - because chronic does not mean "impossible to do anything with" in this classification system. However, the truth is that the longer you have back pain, the longer you can expect to get help with active treatment and home exercises. Don't give up, take proactive steps and seek out professionally competent doctors - you'll thank his or her 'future soul' later in life.

4. Clinical and Practical Analysis of Lumbar pain (Low Back Pain)

• Functional tests in the lumbar spine

• Clinical availability and nerve tension test

• Image diagnostic investigation

A good and thorough functional examination of the lumbar spine will first be based on a thorough history taken from the patient. Then, based on history, the physician will examine the function and mobility of the lumbar muscles and joints. The exam will be able to reveal movement restrictions in the joints, pain-sensitive muscles, and nerve irritation in the back or seat. 

Modern chiropractors, manual therapists, and physiotherapists have publicly recognized professionals in Norway that can help you with this. On a general basis, we do not recommend unlicensed professions, although there are many good ones in these professions since they do not have title protection - and therefore unqualified people can also call themselves, for example, osteopaths.

 Fortunately, efforts are underway to address this issue, but for now, our main recommendation would be to find a publicly approved profession.

Function tests and special tests

Physicians, we want to use orthopedic function tests and special tests that check for nerve root clamping. Based on the results of these tests, the therapist will usually be able to make a working diagnosis. Usually, the muscles, joints, and nerves are involved in different aspects which are behind the problem. 

Furthermore, an approximate treatment course will be established with muscle work, joint movement, and other treatment methods (for example needle therapy or pressure waves). Patients will also receive home exercises based on these results. So, with the traditional course of treatment, you can do without imaging - such as MRI tests and X-rays. But in some cases, it may be medically indicated, and we will talk more about it in the next part of the article.

Imaging investigation of lumbago

• MRI test (the gold standard in most cases)

• X-ray (valuable to the point of conceiving break-up or injury)

• CT (used if the sufferer has a pacemaker put on or like)

In some cases, imaging may be useful. An example of this would be if the patient has signs of prolapse or spinal stenosis. If significant osteoarthritis is doubted or osteoarthritis of the movement then you can probably use x-rays. X-rays, however, cannot visualize soft tissue like an MRI exam can. 

In general, Ultrasonography is not especially suitable for examining lower back pain. Almost everyday imagination difficulties in this part of the body are MRI and X-ray. Description of an ultrasound image showing Multifidus in the lower back: cross-section through L4 level spins, Multifidus muscle (M) with deep Echogenic lamina (L). 

5. Treatment for more down-to-back pain 

• Modern method

• Treatment of muscles and joints

• Exercise and advice for long-term improvement

Common Treatments for Back Pain  

• Alternative

• Modern Chiropractic

• Musculoskeletal Laser Therapy (Class 3B)

• Massage and muscle work

• Needle therapy and intramuscular acupuncture

• Pressure Wave Therapy (Shock Wave Therapy)

• Training and home exercises

• Hot water pool training

1. Physiotherapy against lumbago 

It is very useful for those who suffer from lower back problems and find out which exercises are best for them. A physical therapist can also feast on annoyed, stretched muscles. 

2. Modern Chiropractic and Traction 

A Modern Chiropractor has Exceptional skills in evaluating and treating lower back pain. It works actively on the muscles and joints and doctors also have the right to prescribe imaging and sick leave. 

A systematic review of the study, a meta-study, concluded that chiropractic manipulation is effective in treating subacute and chronic back pain.

3. Musculoskeletal Laser Therapy (Class 3B) 

Laser light therapy is a compelling form of treatment that is usually operated as a complement by modern physiotherapists. According to radiation protection regulations, only a doctor, chiropractor, and physiotherapist are allowed to use this treatment method. 

Laser therapy has a well-documented effect on muscle injuries and tendonitis, among other things. You can read more about the forms of treatment (link opens in new window) offered in all wards of the Pain Clinic.

4. Massage and muscle work

Muscle work and rubbing can be symptom-relief results for friendly and painful muscles. It locally increases blood circulation to painful muscle areas and dissolves into stiff muscle fibers. Musculoskeletal work in approved professions may also include intramuscular acupuncture.

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5. Needle therapy and acupuncture 

Many modern physiotherapists use reflexology arrows in their treatment structures. We remind you that the nutritionist is not a protected title, so we recommend that you instead search for a physiotherapist or chiropractor near you who uses needles in their treatment plan.

6. Pressure wave treatment

Pressure wave therapy can be effective against, among other things, pear-shaped symptoms and is referred to as hip pain. Treatment is performed using a pressure wave device, and the therapist directs the exploration of pain-sensitive and restricted areas of the pelvis and hips. 

The treatment technique is an extremely well-certified development. If you wish, you can read a thorough and informative article about the treatment (link opens in a new window) All of our clinics provide pressure wave treatment state-of-the-art equipment.

7. Training and home exercises

It is essential to be as lively as potential. Huge course doctors will help you start the right home exercises, adapted to you and your problem. Sometimes it's the case that you need a little help with pain relief and functional improvement to start exercising.

8. Hot water pool training 

Training in a hot water pool is an offer often offered to rheumatologists and other patient groups. Hot water/pool training has been shown to be very beneficial for symptom relief and functional improvement in certain categories of patients. As mentioned in the previous part of the article, a thorough functional examination facilitates the course of treatment. 

Each patient's case is different, and thus one will be able to expect an individualized treatment plan to exercise based on the clinical findings. What is generally important is that the doctor solves the problem in a holistic and modern way.

Common Treatments for Back Pain 

• Musculoskeletal Laser Therapy (Class 3B)

• Needle therapy and intramuscular acupuncture

• Pressure Wave Therapy (Shock Wave Therapy)

• Massage and muscle work

• Training and home exercises

• Hot water pool training

• Modern Chiropractic

• Alternative

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1. Physiotherapy against lumbago 

It is very useful for those who suffer from lower back problems and find out which exercises are best for them. Physical therapy can also junket painful, Intimate Strengths. Find one of our physiotherapists near you in this clinic. 

2. Modern Chiropractic and Traction 

A modern chiropractor has exceptional skills in evaluating and treating low back pain. It works actively on the muscles and joints and doctors also have the right to prescribe imaging and sick leave. 

A systematic review of the study, a meta-study, concluded that chiropractic manipulation is effective in treating subacute and chronic back pain. If desired, you can view our modern chiropractors near you in this clinic. 

3.-Musculoskeletal Laser Therapy (Class 3B)

Phaser treatment is a stimulating form of treatment that is frequently used as a complement by modern physiotherapists. According to radiation protection regulations, only a doctor, chiropractor, and physiotherapist are allowed to use this treatment method.

Laser therapy has a well-documented effect on muscle injuries and tendonitis, among other things. 

4. Massage and muscle work

Muscle work and caress can have a symptom-relief influence on strong and painful muscles. It locally increases blood circulation to the painful muscle area and dissolves into the stiff muscle fibers. Musculoskeletal work in approved professions may also include intramuscular acupuncture.

5. Needle therapy and acupuncture 

Many modern physiotherapists use Stylostixis syringes in their treatment arrangements. Again, we remind you that the massage therapist is not a protected title, so we recommend that you instead search for a physiotherapist or chiropractor near you who uses needles in their treatment plan.

6. Pressure wave treatment

Pressure wave therapy can be effective against, among other things, Piriformis syndrome and referred hip-Pain. Treatment is performed using a pressure wave device and a therapist for direct research of pain-sensitive and restricted areas of the pelvis and hips. The treatment technique has significantly batter-substantiated development.7. Training and home exercises

It is essential to be as engaged as practicable. Huge course doctors will help you start the right home exercises, adapted to you and your problem.

Sometimes it's the case that you need a little help with pain relief and functional improvement to start exercising. 

8. Hot water pool training

Training in a hot water pool is an offer often offered to rheumatologists and other patient groups. Hot water/pool training has been shown to be very beneficial for symptom relief and functional improvement in certain categories of patients. 

In this part of the article, we take a closer look at what you can do yourself against pain. These include prevention advice, tips, self-management, and recommended home exercises. 

1. Prevention of lower back pain

• Avoid excessive static loads

• Keep going all-day

• Try walking or scrambling for about half an hour regularly.

• Take proactive steps with self-regulation that fits into your daily life

• Change the sitting position while using KokiSex 

• What should I do to get clear of severe lower back pain?

For severe back pain: Find a position as painless as possible (called the emergency position) so that you can relax. Begin with gentle movements with this position as a starting point.

Start walking as soon as possible. Focus on resting so that you move as effortlessly and naturally as possible, even if it hurts. A lumbar backrest can be recommended for very acute episodes - but not for regular use.

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2. Self-regulation

Many of our patients ask us about active self-measures they can use for their backs in their own daily lives. For such questions, we happily recommend, on a general basis, the use of a set of trigger point balls, adjustment packs (can be used as both cold packs and heat packs), and sleeping as sleeping mats. 

For those who spend a lot of time in front of a PC, we recommend varying the sitting position by using a Lailbone pillow.

Ex-trigger point balls can be used every other day against sore muscles in the back, hips, and pelvis. For acute pain, you can use cold packs, and for maintenance purposes, you can use heat packs to dissolve stiff back muscles. Many also report that they wake up in the morning with stiff again and hip pain. Then it may be useful to try a reclining pillow to stabilize the back and pelvis.

An inexpensive everyday ergonomic investment in a modern office

Have you probably seen how much ergonomic office chairs cost? If you're going to get some of the highest floating chairs on the market, it's hard to get under 10000 kroner. The truth is that there are many more and less expensive ways of conducting business than active sitting - that is, you get varied compressions and pain in the lower back. One of our very best tips is this Tailbone pillow. 

Change the sitting position by using it for a few hours before moving it again and thus get a different load on the lower back. This way you can change several times a day - and thus prevent overloading certain parts of your back. 

3. Exercise and training against lumbago

Here we have shown two good training videos with exercises that may be suitable for you with back pain. If you have long-term pain or radiation in your legs, we recommend consulting a licensed physician for an examination and possible treatment of your lower back pain.

When talking about aches and pains at the top of the lumbar spine, the back stretchers, Lumborum, Iliocostalis lumbar, and Nystactes hails abdominal are often involved. Ellipsoidal Myalgia can refer to pain in this area. 

These muscles usually have joint restrictions at the upper lumbar joint (L1-L3) and at the thoracic level joint transition (TLO, T12/L1 - where the thoracic spine meets the lumbar spine). Prolonged overhead work (such as painting ceilings or other adverse work positions with a lot of stretch for lower back pain) can cause such pain problems.