Back pain may be caused by a wide range of factors, and there are many different ways to help relieve it. However, if you don’t know where to start, you might spend hours looking online and never feel like you’re getting there. Lower back pain treatment Dubai at Vitruvian Italian Physiotherapy Center can help you identify the root cause effectively. We’ve put up this helpful information on back pain to assist you in quickly and simply diagnosing the problem and avoiding suffering.
After all, you can discover a workable solution more quickly if you address the issue as soon as possible.
So What Causes Back Pain?
It may seem like you’re always looking for solutions, but are unable to locate them because there are several reasons for back pain. Lower back pain Dubai cases often stems from muscle strain, posture issues, or even stress.
We’ve split down the causes into three categories: regular causes (such as bad posture and inappropriate lifting), less common causes, and unusual causes (which will likely require physio or GP treatment) to simplify matters.
Frequent causes of back pain
Lumbar Pain
Back discomfort can be caused by several factors, making it difficult to discover solutions. Lumbar pain clinic Dubai specialists, such as those at Vitruvian Italian Physiotherapy Center, focus on treating the lower spine and muscular imbalances.
We’ve divided the reasons into three groups to make things easier: common causes (such as bad posture and incorrect lifting), less common causes (which probably require physiotherapy or a doctor’s visit), and less common causes.
Bad Posture
Bad posture may accumulate over time and strain the incorrect muscles, whether it comes from slouching at your job, sagging when you walk, sleeping improperly, or sitting erect when you unwind. Spine specialist Dubai recommend posture correction therapies to relieve this type of strain.
Incorrect lifting
It is crucial to make sure you are lifting through your knees appropriately whenever you are lifting large things, whether for work or for other reasons, in order to prevent injury. The good news is that back discomfort brought on by improper lifting can be readily resolved with a few days of mild exercise.
Stress
You might not be aware of it, but stiff muscles can lead to back discomfort if you’re typically stressed out or exhausted. Stress-induced discomfort can be reduced by taking a long bath, practicing simple breathing techniques, and setting aside time each week for self-care.
Sciatica
The sciatic nerve extends into your foot and down your back. Unfortunately, sciatica treatment Dubai options available at Vitruvian Italian Physiotherapy Center help relieve symptoms like tingling, numbness, and weakness. The discomfort can often radiate through your legs, feet, bottom, and back.
Strains & Pains
You might not be aware of it, but stiff muscles can lead to back discomfort if you’re typically stressed out or exhausted. VIP back pain treatment Dubai programs offer holistic approaches, including relaxation techniques and muscle release therapy.
The most frequent causes of this are awkward body twists and excessive exercise without proper stretching. The good news is that this is not a major situation, even if it may not feel that way at first.
Pregnancy
Back discomfort can start early, but it should come as no surprise that carrying a baby for nine months can place a lot of pressure on your body. Before consulting a physiotherapist or general practitioner for guidance on how to alleviate the discomfort, if you are uncertain, take a pregnancy test to determine whether you are pregnant.
Less Common Causes Of Back Pain
Ankylosing Spondylitis
Ankylosing spondylitis is a condition characterized by swelling of the joints in your spine, causing pain and stiffness in the morning that typically subsides throughout the day.
Slipped Disc
A slipped disc occurs when the fluid-filled discs that shield your vertebrae from grinding against one another get somewhat crushed and malformed. We advise visiting a doctor or physiotherapist to assist in finding a solution because this can be really uncomfortable!
Spondylolisthesis
Yes, yet another illness that is difficult to pronounce! When a bone in your spine slips out of place, it’s called spondylolisthesis. This one may cause tingling, stiffness, and numbness.
Degenerative Disc Disease
This may occur when your spine’s discs between the vertebrae begin to degrade. It may be quite painful since the discs keep your vertebrae from grinding together. It is unlikely that you will experience this until you are about 60 years old.
Impact Injuries
Accidents involving vehicles, falls, and injuries sustained during sports and exercise are all potential causes of injury. Your lower back ache may have been brought on by a recent fall from a height or landing on something sensitive. Keep an eye out for numbness that travels down your legs and tingling in your lower back. We advise visiting a doctor if this happens, so they can rule out anything too dangerous.
Scoliosis
Adults can also have scoliosis, despite the common belief that it only affects children. Leaning to one side or having unequal shoulders and hips are symptoms of the illness, which is caused by a curvature of the spine. You’re likely to carry scoliosis into later life if you assume you had it as a youngster.
Spinal Stenosis
Unless you’re over fifty, this is usually not the reason for your lower back discomfort, although it may be rather uncomfortable since it’s caused by the spinal canal narrowing, which puts pressure on your spinal cord and nerve roots. Keep an eye out for walking difficulties and numb or weak legs.
Physiotherapy for back pain Dubai provided by Vitruvian Italian Physiotherapy Center includes tailored sessions to improve alignment and muscle balance.
Kidney Stones
The kidneys are one of the only organs in the rear of your body, and because of their vital role, they should be healthy. Keep an eye out for additional symptoms, such as discomfort on the right side of your stomach or testicles, fever, nausea, vomiting, blood in your urine, urinary tract infections, and pain that comes in waves, since kidney stones can be a highly unpleasant cause of lower back problems.
Back Pain In Women
Endometriosis Or Uterine Fibroids
Uterine fibroids, a non-cancerous growth on the uterus, or endometriosis may be the cause of lower right back discomfort in women. The latter is not linked to the development of cancer and is very prevalent.
Back Pain In Men
Testicular Torsion
Men may have lower right-sided back discomfort if a testicle rotates and twists the spermatic cord, causing blood to flow into the scrotum. Watch out for symptoms such as sudden, intense scrotal discomfort or swelling, frequent urination, or one testicle sitting at an odd angle to the other.
Rare Causes Of Back Pain
These reasons for back pain are uncommon, but if you suspect any of them and are concerned, consult your GP.
As always, if your back pain is severe, we advise consulting a doctor or a physiotherapist to assist in identifying the source of the issue and finding a cure!
Appendicitis
Appendicitis can occasionally be the cause of lower right back discomfort. You’ll most likely also have symptoms like nausea, vomiting, sickness, diarrhea, or constipation if this is the case. If you suspect appendicitis, you should see a doctor or go to the hospital.
Broken Bones
This only indicates that your back is experiencing an understandably high level of discomfort due to a fractured bone in your spine. Although this is unlikely to be your issue—backs are usually rather strong—see a doctor if you suspect it is.
Cauda Equina Syndrome
Cauda equina syndrome, which happens when the nerves in your lower back become crushed and create excruciating pain, is another extremely uncommon cause of back pain. This typically results from a herniated disc and can lead to bowel and bladder issues, as well as limb weakness or numbness.
Infections
Since this is quite uncommon, it is unlikely to be the source of your back discomfort; yet, the back may get infected, just like any other area of our body. Symptoms may include fever and numbness, but if you suspect an infection, consult your doctor, who will examine your symptoms.
Cancers
Back pain may be a symptom of certain cancer types. Don’t panic with a Google diagnosis here because it’s a very uncommon cause of back pain and shouldn’t be taken seriously unless you have all the facts!
Resolutions: Is there anything I can do to ease my back pain?
Yes, the reason for most back discomfort is unlikely to be very significant, and you may typically cure it at home with the simple remedies below.
As usual, we do suggest evaluating any back aches with your physio or GP first to ensure you’re not overlooking a greater problem or treating anything you may have misunderstood yourself.
Relieving Back Pain Yourself
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Correct Your Posture
You may notice a difference almost immediately if you make sure you’re sitting, standing, and walking correctly. Sound easier said than done? For a customized strategy, try yoga, pilates, posture-correcting DVDs, or consult a physiotherapist. Additionally, you can consider modifying the seat in your automobile to provide you with additional support and purchasing a more ergonomic desk chair.
2. Keep Moving
You may prefer to stay in bed or on the sofa, where you’ve discovered the one position that doesn’t ache, but some mild workouts can assist with lower back discomfort.
Our best advice is to:
- Carry on with your regular activities instead of sitting or lying down as much as you can.
- Try doing some light exercise, like swimming or walking.
- Attend a yoga or pilates class. Just be sure to inform the teacher before class if you are in discomfort.
- Get up and stretch or take a stroll every 30 to 60 minutes.
3. Hot & Cold Compresses
Since hot water bottles are effective for a variety of aches and pains, it should come as no surprise that they will also relieve lower back discomfort. However, did you know that cold compresses can also be beneficial? An ice pack or even a bag of frozen vegetables will work just fine; you don’t need to buy anything special. Be careful not to put anything directly on your skin. Instead, use a towel or something supple.
4. Change Your Sleep Position
You can’t be wrong when you say that sleeping is the most natural thing in the universe. Unfortunately, though, a lot of us sleep in the incorrect posture. Sleeping on your side with a cushion between your legs is the most effective technique to relieve back discomfort. Although it may seem odd, leveling your hips in this manner will significantly improve your posture at night. For the finest night’s sleep, you also need to make sure you have the correct mattress.
Relieving Back Pain With Some Assistance
1. Get A Massage
Frequent massages have been demonstrated to alleviate overall stress and back discomfort. Although it might be challenging, trying to lower anxiety is good for your back, and getting a massage is a terrific approach to make yourself take some time to unwind. A little sports massage might also be quite beneficial, if you’d like.
2. Medication (Over-the-counter Prescription)
Lower back discomfort can be effectively relieved with traditional over-the-counter pain relievers. As usual, don’t take them for an extended period of time, and see your doctor or pharmacist before taking them. However, you can get instant relief from your lower back discomfort by taking paracetamol, and in particular, an anti-inflammatory drug like ibuprofen. You should consult a doctor if none of the aforementioned back pain remedies are effective. Before providing more potent medicine for back pain, they may suggest another course of treatment.
3. See A Physiotherapist
Of course, we’d say this. But honestly, physiotherapy not only cures back pain, but may help you get to the underlying cause of your back pain and prevent it from returning. You’ll be living pain-free in no time at all if you have a fantastic physiotherapist.
Our Top Stretches And Exercises For Back Pain
We at Vitruvian Italian Physiotherapy Center are aware of how crippling back pain may be and how it can prevent you from fully experiencing life. Stretches and exercises should be begun as soon as possible if you have back pain in order to stop it from getting worse or repeating.
You may effectively manage your pain and symptoms by using the exercises we’ve listed below. They don’t take up a lot of your valuable time and are easy, effective, and free.
Please be sure to cease these exercises and see a doctor or physiotherapist if your back discomfort worsens at any point.
Exercises you can do at home
Bridge
The bridge is a fantastic lower back workout since it maintains the strength of your gluteus maximus. This relieves some of the tension on your lower back and should help you get back to your feet quickly.
To perform a bridge:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Maintaining your arms by your sides, equally press your feet onto the ground.
- Raise your butt off the floor. Make sure your body is in a straight line from shoulders to knees.
- Keep your shoulders on the floor and squeeze your butt together. Apply uniform pressure to your feet, shoulders, and both sides of your body. For a few seconds, hold this.
- Lowering your butt slowly and softly to the floor is a terrific method to extend the time that your muscles are used. After that, take a little break.
- After around fifteen repetitions of the workout, take a full minute to relax.
- Repeat this three times, for a total of three sets of fifteen bridges.
Pelvic Floor
Many aches, pains, and niggles throughout the body should be eliminated by maintaining proper posture, which may be achieved by strengthening your pelvic floor muscles. When you walk, sit, or stand with proper posture, you’re using the appropriate muscles and relieving a lot of the strain on your lower back. Additionally, it boosts your confidence and appearance.
To exercise your pelvic floor:
- Lie on your back, feet flat on the ground, and knees bent. Hold your arms close to your body.
- Breathe in deeply.
- Pull your belly button in toward your spine as you exhale. Your abdominal muscles will tense up. Be careful not to move your hips.
- Hold this for five seconds.
- Exhale once more and take five seconds to relax.
- Repeat the exercise five times.
Supermans
This workout is a great way to improve your back muscles. Maintaining their strength allows your muscles to perform all the work, relieving the pressure on your spine and assisting you in maintaining proper posture.
To do a Superman:
- With your knees bent and your feet flat on the floor, lie on your back. Hold your arms close to your body.
- Breathe in deeply.
- Pull your belly button in toward your spine as you exhale. Your abdominal muscles will tense up. Be careful not to move your hips.
- Hold this for five seconds.
- Exhale once more and take five seconds to relax.
- Five times, repeat the exercise.
Stretches You Can Do At Home
Lower Back Rotational Stretch
This moderate stretch will help relax your lower back and release tension, and you should notice some pain alleviation immediately. Additionally, it will strengthen your core and provide some stability, which is ideal for relieving some of the strain on your back.
To perform a lower back rotational stretch:
- Keep your feet flat on the floor, bend your knees, and lie on your back. Your arms should be widely extended to the side.
- Roll both knees slightly to one side while maintaining the same posture and keeping your shoulders on the floor. Keep your knees bent at all times.
- Hold for five to ten seconds. It should stretch you gently.
- Return to the beginning posture on your back by slowly relaxing.
- Bend your knees to the other side, hold them there for five to ten seconds, and then ease yourself back into the starting position.
- Perform this exercise three times on each side.
Stretching From Knee To Chest
Stretches from the knee to the chest might help you extend your back. You get some pain reduction as a result of the tension being reduced.
To perform a knee-to-chest stretch:
- Lie on your back with your feet flat on the floor and your knees bent.
- Pull your knee inside toward your chest while gently clasping both hands slightly below it.
- Maintain the posture where your knee is as near to your chest as possible for ten seconds. Ensure that the floor is flat against your spine.
- Return to the starting position slowly.
- Repeat two to three times on each leg.
Cat Cow Stretch
Cat-cow stretches, also known as Chakravakasana in yoga, are an excellent technique to lengthen your back, lessen discomfort, and release stress.
How to do a cat-cow stretch:
- Get down on your hands and knees. Ensure that your wrists are in a straight line with your elbows and shoulders, and that your back is as flat as possible. Your hips should be exactly above your knees. To keep your spine straight, look out and down. Try to arrange yourself such that you can see that your back seems flat in a mirror if you’re new to this.
- Stick your tailbone up toward the ceiling, gaze up, and tuck your toes beneath your feet. Drop your stomach toward the floor while maintaining a taut abdominal muscle.
- Tip your pelvis forward, curve your spine forward, tuck in your tailbone, and put your feet back where they were. Lower your head and gaze at your belly button.
- Do this five times.
If you’re experiencing persistent discomfort or need personalized care, don’t wait to get help. Reach out to our experienced physiotherapists and schedule a consultation today. Our team will assess your condition and create a tailored treatment plan to help you recover safely and effectively. Your journey to a pain-free, active lifestyle starts with one simple appointment.
