Deep Information About Lower Back Pain: Its Symptoms, Causes, Treatment (2020)

In today's world, lower back pain is very common. but what is the reason for this lower back pain?

People don't know that...

Every year 40 million people suffer from spine pain.

Today in this article I will tell you deep information about lower back pain.

So if you have pain in your lower back. so please read this article till the end and you will get useful information about lower back pain.

I suggested some stretching exercises in this article which will help you to lower your lower back pain.

I also tell the exercises to avoid while you have lower back pain.

When we talk about back pain, there is only 2 major reason:

• MUSCLE PAIN
• DISC PAIN

Muscle pain is very common. muscle pain means, your muscle got fatigued during any workout, during lifting, etc.

When muscle break, it took 3-7 days to rebuild. it's normal.

People usually don't know what pain they are suffering from. are they suffering from disc pain or muscle pain?

If you have muscle pain, then it's normal and if you have disc pain then it's an issue.

Let me tell you that the angle of the disc/angle of our body posture is 43 degrees.

HOW MANY DISCS ARE THERE IN OUR SPINE?

Our spine has 33 discs/vertebras. but in this article am covering only 23 discs/vertebras.

There are 7 discs in our neck which we call cervicals. these discs are also knowns as discs C1, C2, C3 to C7.

When we have pain in our neck, this starts from the cervical discs.

Our middle back contains 12 discs. we will talk about this in another article, let's talk about the lower back.

Our lower back contains 5 discs from L1 to L5 which we call lumbar.

REASON FOR LOWER BACK PAIN

The main reason for the lower back pain is because of the bulge of the L4 and L5 disc. this is a very dangerous and effective area.

WHY?

When you bend, lift something, do heavy movements like squats, deadlifts, etc, then your disc is much more compressed, stress falls on your disc.

With the wrong form that disc slips.

WHAT IS SLEP DISC?

Disc separation from vertebras is called slip disc.

Search in google and see the actual size of the healthy human disc.

When you lift heavy with the wrong form, wrong bending, wrong positioning, with any wrong activity, etc. after a day out, month out, year out, there is a time that comes when your discs are on the corner of the spine.

When you are sitting on the chair, sofa, driving seat the wrong way then you are continually compressing your disc.

Where there is more chance of disc bulging.

And because of bulging, the size of the disc shrinks and you feel pain.

When you do any bending activity in the wrong way there is so much chance of slip the disc because the lower back is a very effective area.

When you lift more than your strength, more than your weight in the gym in the wrong way then the pain increases more as compare to other activities like office work, driving, homework, etc.

But, the stress you add yourself is very harmful and, because of that people advise you to don't do exercises.

And, if you have this problem then please stop the exercises like a deadlift, squat, military presses, stiff leg deadlift, etc.

CAN WE FINISH THIS PAIN?

Yes, we can finish this pain, there are some ways by which you can lower the pain.

• Surgery
• Steroid shot
• Excercise

Now, to lower the pain, exercises are a must. I vee, seen people who don't do any exercise.

Exercise is necessary. no matter that you have any fitness goals or you are suffering from anything.

When you go to a doctor, the doctor gives you medicine but medicine is not the solution to this back pain. doctors cant fix it. please try to understand.

It needed a chiropractor...

WHAT IS CHIROPRACTIC?

Chiropractic studies the human spine, its discs.

Doctors only study the medicine

Neurologist studies the nerves.

But, unfortunately, India doesn't have a chiropractor.

It's not the duty of a doctor, the doctor advises you to don't do exercises, it's not the duty of medicine and painkiller.

Because your problem is different, what medicine will do?

Medicine will give you temporary relief not permanent.

When you will need doctors to help?

I will tell you how you can fix your lower back pain without the help of a doctor. You will only need the help of doctors when your disc is totally gone.

Then the doctor will recommend your surgery means there is no other option to fix this slipped disc.

The doctor will give you a steroid shot.

you can google it...

This steroid is only for your damaged vertebras to give you temporary relief. doctors will injects that steroid shot inside your backbone and that is extremely painful full by the way.

This shot will give you relief of 6-8 months. means you have to go to the doctor every 6-8 months.

Most people who are suffering from disc pain are doing this.

But, remember this will only give you temporary relief and permanent.

You can also fix it with exercise but please remember to use precautions.

EXERCISES TO FIX THE PAIN

Stretch your back, your hamstring, your glutes, your lower back.

Here is some exercise that will help you to fix your lower back pain.

You have to do these exercises permanently because you have to open your disc space which is compressed.

This will take years that's why you have to do these exercises permanently. you are opening the disc with the stretching.

You gonna stretch your disc with these exercises.

So, here is some exercise.....

LYING HAMSTRING STRETCH

STANDING HAMSTRING STRETCH

CAT AND COW STRETCH

YOGA BACK EXTENSION

NOTE: You can simply go to the google to see the exercise, if I add pics here I will get a copyright strike, sorry for this.

WHAT TO ADD IN DIET?

Add, especially cinnamon, and, ginger to your diet.

To lower the pain in your back, add cinnamon to your protein shakes, oats, tea, etc.

Ginger, definitely, in  India, people generally use ginger in their sabji. this is wrong, drink ginger tea.

You have to use the full benefits of ginger.

It's a natural remedy for your back. You have to stretch your back.

Stretching exercises will fix your back.

EXERCISES TO AVOID

Now, while lower back pain you also have to avoid some exercise.

AVOID FULL SQUATS

When you do full squats you so much compress your disc so please avoid doing full exercise. I know, it's a killer exercise for legs.

But you have to avoid full squats. instead of doing full squats do half squats. you can also use a chair while doing squats. it will help you to do half squats.

When the chair touches your hips. go upward. make a 90-degree angle.

Use lunges, leg extension, etc.

AVOID LEG PRESS

If you are bringing down your legs so much and if your knees touching your chest while doing leg press means your hips are rotating.

And, if you rotate your hips then you are compressing your disc.

So, please keep in mind that don't bring your legs down too much.

AVOID ABS CRUNCHES IN THE WRONG FORM

I, vee saw many people doing abs crunches in the wrong way.

If you are not feeling pain today, you will definitely feel pain in the future.

While doing abs crunches in the wrong way, you are only compressing your disc.

Keep in mind while doing abs crunches, keep your spine straight and squeeze your abs.

I've also seen people shaking their necks too much while doing this. by doing this you only messing up with your cervicals.

You will feel neck pain, this is totally wrong guys.

There is no connection between the abs with the neck. don't do that.

AVOID SHOULDER PRESS

The shoulder press is a killer exercise for delts. there is no worry when you're doing a lightweight shoulder press.

But when you do heavy shoulder press then again you are compressing your spine.

When you do seated shoulder press then you have 5 to 10 times more stress on your disc as compare to standing shoulder presses.

When you do a standing shoulder press, you divide the stress in the legs.

AVOID STIFF LEG DEADLIFT

We all know how not to do this exercise. this exercise is great for the hamstring but please avoid this exercise.

You can use a variation of this exercise.

We all know that we have to straighten our knees while doing this exercise.

Instead of doing this, you can simply bend your knees a little and then perform this exercise.

AVOID HEAVY DEADLIFTS

The deadlift is a killer exercise for both muscle and disc. so, please avoid doing this exercise.

So, guys, use this stretching exercise and avoid this deadly exercise to fix lower back pain.

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