How I got rid of my lower back pain at home in just 15 minutes is a strangely simple ordeal that I would like to share with everyone out there.
With almost every second person on this earth suffering from lower back pain, this is a nagging issue that needs to be addressed effective immediately.
While there are several causes for lower back pain (with age factor being a prominent contributor), my reason was related to my fitness regime. Apparently, I was into weight training. Although I trained in the strictest possible form, my lower back never really appreciated my dedication to this sport.
Some said it was because of deadlift while others stated that my lower back pain was owing to my overindulgence in dumbbell military press. Whatever the reason may have been, at times the pain was so intense that I could not turn to the other side while sleeping at night.
I was so fed up with this nagging issue that I said to myself, ‘how can I get rid of lower back pain fast at home?’ This is when I started to research more on the root cause and remedies for my lower back pain.
After lots of hits and trial, I eventually found the miracle cure. It was the simplest, most effective, permanent and involved zero cost. So, here goes:
>>> Click Here to Learn How You Can Get Rid Of Your Back Pain at Home Naturally & Permanently <<<
How I Got Rid of My Lower Back Pain at Home in Just 15 Minutes Article Contents:
1) What is the Anatomy of My Lower Back?
- How does My Lumber Spine Help Me in My Daily Chores?
- What All is Involved in the Spinal Cord when I Move My Body?
- What is the Role of Lumber Discs Present in My Spine?
- What are Lumber Discs Made up Of?
- What are the Soft Tissues in My Spine & What is Their Role?
2) What are the Different Types of Lower Back Pain?
3) What were the Main Causes for My Back Pain?
4) How did I Come to Realize that My Lower Back was Indeed Injured?
5) How Was I at Further Risk to Aggravate My Lower Back Pain?
6) Was Gym Really the Main Cause behind My Lower Back Pain?
7) How did I Successfully Cure My Lower Back Pain at Home without Visiting a Doctor?
8) How I Got Rid of My Lower Back Pain at Home in Just 15 Minutes?
What is the Anatomy of My Lower Back?
The lower back is a vital part of your body. It helps support your entire body and enables you to maintain a perfect posture. If your posture is perfect, you shall have no issues with both simple as well as complex body movements.
Here are a few vital facts pertaining to your lower back:
>>> The lumber spine is made up of ligaments, muscles, discs, bones etc.
>>> The discs are inter-vertebral whereas the bones are vertebral.
>>> There are numerous blood vessels that run through your spinal column as well.
>>> The lumbar spine is the topmost portion of your spinal cord. Nerve roots however go all the way down to the canal of the spinal column.
>>> The vertebras are numbers L1 to L5. So, there are 5 in total.
>>> The spinal column is very sturdy and it can take a lot of stress.
How does My Lumber Spine Help Me in My Daily Chores?
>>> It is the backbone for the entire body. The spinal column helps me manage the balance that is required to efficiently support my upper body. The L-5 is responsible for maintaining optimal balance in my upper body.
>>> My lower body is supported by the nerves emitting from the root of the spinal cord. So, all the movements of my legs are controlled by these nerves.
>>> When I visit the gym and twist my body sideways, in front and backwards then again, the L-4 and L-5 vertebrates come to play.
>>> The nerves of the lower spinal cord and the arches of the vertebrae are encapsulated by my spinal column. So, this structure saves my nerves from external injuries.
>>> Lifting groceries, shifting sideways, stepping out of the car, sitting on the chair and sleeping on the bed- all these activities are directly controlled by my spinal column.
What All is Involved in the Spinal Cord when I Move My Body?
>>> My legs are powered by the nerves that fork out of the spinal cord traveling down the pelvis and into the legs.
>>> The fourth and fifth vertebrae help support the movement of my chest, arms, shoulders and waist.
>>> In order to bend and pick an object from the floor, my spinal cord is involved (the twin facet joints are responsible for this action).
>>> To avoid shocking my spine and sending shock waves all the way to my brain, my spine has special discs in place. Spinal discs are made from tough fiber material which is soft at the core. They act as a natural barrier in between two vertebra.
What is the Role of Lumber Discs Present in My Spine?
In my spine (just like in any other human being) there are 5 discs (intervertebral). These are used to separate the vertebrae.
Here is what they do to my spine:
>>> The discs help in evenly distributing the pressure that is placed on my spine.
>>> Whenever I start to move my body then, these discs stop the L1 to L5 vertebrates from rubbing against each other.
>>> These discs allow me to maintain the natural curve of my spine.
>>> Whenever I (LeanAndFit review staff) start to make rigorous movements then, the intervertebral discs allow me to move my spine seamlessly in all possible directions.
What are Lumber Discs Made up Off?
>>> Well, the outer shell of the disc is comprised of protein fibers. They are strong and are also termed as collagen. These have the ability to absorb shocks applied to the spine and are present in a layered format.
>>> The inner layer of the disc comprises of watery substance. It is supposed to be very soft and is termed ‘nucleus pulpous’.
>>> The intervertebral discs are thick in the lumbar area.
>>> During the day, these discs shorten as they bear the weight of my body. During the night when I rest, they regain their lost shape.
>>> Discs change their height (increasing or decreasing) as per the movement of my body. For example when I bend down, the front discs shorten in height whereas the hind discs increase (thereby permitting me to achieve the desired body position).
What are the Soft Tissues in My Spine & What is Their Role?
The ligaments as well as muscles comprise of the soft tissue that make-up my lower back area. They allow optimal movement to my lower back by improving flexibility and power to the spinal column.
So whenever I bend, move my body sideways, lunge forward or step backwards then, the soft tissues in my lower back area are working really hard to help stabilize my body. If my soft tissues are not strong or supple, I shall fall flat on the ground (wincing in pain as I do so).
The Muscles of the Spine:
>>> There are three major muscles of the spine. These are the extensor, flexor and the oblique.
>>> The oblique is ideal for allowing the torso to rotate optimally. It allows me to balance my body aptly.
>>> The extensor muscle of the spine allows me to bend my back without any issue.
>>> If I have to lift an object off the ground (such as a box) then, the flexor muscles are put to use.
>>> The muscles of the lumbar spine connect to the neck (paraspinal muscles) and also to the pelvic area (quadratus muscles).
>>> These muscles are also responsible for coordinating optimal movement of my abdominal area as well.
>>> If I stretch my lumber muscle awkwardly (such as I did while performing military dumbbell press) then, the spinal muscles can get stretched and even torn.
Ligaments of the Lumbar Region:
>>> These are the connecting features that bind the bones in the spinal column.
>>> The anterior and posterior ligaments allow me to bend forward and backwards without any fuss.
>>> Intertraverse soft tissues allow me to move my body in a lateral manner.
>>> To support the spine from behind, I have the support of the ligamentum flavum.
>>> I also have ligaments in between spinous processes. These are also termed as interspinous and superaspionus soft tissues.
>>> When I hyper-extended the spine during my workout session, my superaspinous and interspinous ligaments were torn. Basically, these get damaged rather easily.
What are the Different Types of Lower Back Pain?
Lower back comprises of nerve roots that extend from the spinal cord. These are also termed as cauda equine. Now, most people out there suffer from pain in their lower back area. Even I did.
So, how did it all start?
For that, allow me to first explain how the nerve roots functions:
The Nerve Roots:
The spine that is present in the tail bone contains nerve roots. These nerves also come from the L2 lumber spine. The spinal canal encompasses nerve roots emitting from each of the 5 vertebrae.
The reason why I suffered pain in the lower back was because my lumbar spine was compressed. So, the hyper extension of the lower back caused my lower back pain.
Here are the three different types of lower back pain:
Damaging L1 to L2:
Whenever you have herniated disc or fracture of the spine or bacterial infection in the epidural, it is owing to the damage done in between the L1 and the L2. This is also termed as Conus Medullaris syndrome.
When you suffer from such trauma, your glutes shall become senseless and your lower back shall pain awfully. Your legs shall start to pain. You also tend to suffer from frequent urination. It is possible that you may suffer from IBS (Irritable Bowl Syndrome).
Injury to the Cauda Equina:
When your cauda equina is compressed unnaturally then, the cistern of the lumbar area can get serious complications. Depending on the nature of your injury, the symptoms can be either ‘acute’ or ‘slow & steady’.
The symptoms of cauda equina compression is loss of bowel and bladder control, excruciating pain in the thigh, numbness in the lower body and needle like pain in the lower back area.
Herniated disc, tumor and cysts are the most common reasons behind the Cauda Equina injury. Severe stress can also cause this area of the spine to get injured.
Treatment is required else you may not be able to make use of your legs. In certain cases, people may develop paralysis.
Injury to the Abdominal Cord:
In this situation, the conus medullaris becomes unstable thereby restricting optimal movement of the spinal cord. This is what had actually happened to my lower back area.
While bending forward to lift weights off the ground, my spinal cord got stretched more then what it normally should. The aftereffects of this injury restricted my normal bladder movement.
I suffered from severe back pain that got relieved when I stretched my neck backwards. Infections of the urinary tract were also quite a common affair back then.
What were the Main Causes for My Back Pain?
Some doctors said it was herniated disc while others claimed my back pain to be a resultant of an abnormal stretch of the abdominal cord. Whatever the main reason may have been, the pain was excruciating and lasted a few days before automatically subsiding.
Here are the following reasons behind your back pain – these are explained in simple non-medical terminology:
Reduction in the Height of the Discs:
One of the most common reasons behind lower back pain is ‘worsening’ of the discs. When the height of the discs recedes owing to dehydration, pain is inevitable in the lower back area (in fact, the entire spinal column).
The L4 and L5 vertebra is also adversely affected by this condition. Any nerve that is squeezed by the receding disc may lead to sciatica pain. This pain is excruciating and has the capability to weakening your lower pelvic area. The pain tends to stretch all the way down to your lower limbs.
Constriction of the Spinal Canal:
Owing to stress in the spinal canal, the natural opening of this cavity tends to get constricted. This in turn leads to nipping of the nerve roots. When that happens, sciatica pain is inevitable.
Weakness in the lower limbs and irritable bowel syndrome are linked directly to such an injury. You may also feel numbness in the lower limbs and have problems covering long distances on foot.
In severe cases, cysts may occur. Some cases have reported the formation of tumors.
Lower Back Muscle Stress:
When you lift weights awkwardly then, pain in the lower back area is inevitable. This is because the muscles of the lower back are strained or stretched abnormally.
In certain cases, the concerned muscle tissue can also get torn. People who sit for hours onto their computer chair tend to suffer from such pains and stiffness in the lower back area.
Disc Tear:
When the nucleus pulpous is forced against the annulus fibrosis then, the nucleus pulpous tends to slip through the outer layer of the disc. This is also known as disc hernia.
The main reason behind such a condition is lifting heavy weights in an uncontrolled manner. Usually, the L4 and L5 discs tend to suffer from this condition.
Wear and Tear of the Cartilage:
Owing to poor diet, age and uncontrolled lifting, the cartilage in the lower back tends to get damaged. When the cartilage is worn out, friction between the bones is inevitable.
Your joints can swell and the nerves compressed thereby leading to sciatica. Enlargement of the bone tissue is also a side effect of this wear and tear.
Your Vertebra Lunges Forward:
Another back issue that most people face is pain in the lower neck area. This is owing to the vertebra of the neck shifting its position forwards. The L5 and S1 vertebra is most susceptible for this condition.
Even the L4 and L5 have been known to get affected by this issue. Sitting for long hours in front of the computer screen is stated as the main cause behind this phenomenon. If a nerve gets compressed, this too may lead to sciatica.
How did I Come to Realize that My Lower Back was Indeed Injured?
Did you know that pain in the back is the main reason why most people in the world get certified as disabled? It is really shocking but pain in the lower back tends to affect most people out there. It stops them from being productive (both at work and home-front).
The result is no less than disastrous. Nonetheless, how do you know that you are indeed suffering from pain in the lower back that requires immediate treatment?
Well, here are a few tell-tale signs:
>>> The lower back area shall become really painful. You may find it tough to get out of bed first thing in the morning.
>>> Rolling to one side may become a really daunting task indeed. The pain is so severe that you feel as though someone has stabbed a knife in your lower back area.
>>> The pain simply keeps on getting worse as days pass. This is despite you taking adequate rest and avoiding all the heavy lifting stuff.
>>> Your feet begin to pain along with your lower back. Basically, your calves are aching for no physical stress being applied to them.
>>> You may feel numb in the lower body and your body feels unusually weak and tired all the time.
>>> It is quite possible that you may be losing several pounds of body weight without indulging in any rigorous physical activity or crash diets.
>>> In severe cases, your bowl movement may be impaired. Heck, you may even have bladder related issues.
How Was I at Further Risk to Aggravate My Lower Back Pain?
As I am a middle aged man in his forties, the aggravation of lower back pain is a natural phenomenon. If I continue to lift weights like I did when I was in my early twenties, my back pain is sure to get worse. So, I had to change the manner in which I lifted weights.
Here are the factors that can further aggravate my back pain, if I refuse to mend my ways:
@ If I quit moving a muscle and sit sedentary for a long time then, it is quite possible that my lower back shall become weaker and weaker. This is because the muscle fibers in my back are not being activated optimally for making them stronger.
@ I was a habitual smoker. I had to quit smoking simply because it forced me to cough out aloud. This act in turn forced my discs to get compressed thereby increasing the pain in my lower back area.
@ I had put on 15 pounds of extra body fat when I suffered from lower back pain. This is because I had to stop exercising completely. This added weight laid more stress on my lower back (muscles, tendons, ligaments & joints) thereby aggravating the pain.
@ When I gained weight and stopped exercising, I became depressed. This further aggravated my lower back pain. Mental stress and anxiety apparently puts added pressure to your lower back thereby causing more agony.
@ Bad posture and sitting for long hours in front of the computer screen added the risk to my already nagging lower back.
@ Although I was not stricken by this but people who have cancer tend to suffer from lower back pain. Even men and women with arthritis double the risk of lower back pain as compared to those that do not have arthritis.
Was Gym Really the Main Cause behind My Lower Back Pain?
Men and women working out at the gym often blame deadlift to be the prime culprit for their lower back pain. Nonetheless, there are countless gym-goers who do not indulge in dead-lifts and yet suffer from pain in their back area.
So, lower back exercises (with special emphasis on dead-lifts) are not entirely to be blamed. While this exercise (barbell deadlift) does involve your lower back and is liable to stretch/compress your lumbar, it is not the prime culprit.
So, how did gym become the prime reason behind my lower back pain?
@ I was apparently performing exercises without laying emphasis on the correct posture.
@ For example, I performed a deadlift using substantially light to medium weight onto the barbell yet I rounded my back while lifting the weight up.
@ While picking dumbbells over my shoulder to perform military press, I jerked my spine to get the desired momentum.
@ While performing thigh exercises using a barbell resting onto my lower half of the shoulder, I shifted my lower back awkwardly while squatting.
@ When I did bicep curls, I lifted heavier weight than what my body could handle. The resultant was that I jerked my lower back (with each and every repetition) while lifting the weight upwards.
The Takeaway: So, the answer is very simple indeed. The above examples have clearly stated that it was not a specific exercise that caused my lower back pain. It was a series of exercises that I performed at the gym using improper posture that caused my lumbar spine to get hyperextended/compressed.
How did I Successfully Cure My Lower Back Pain at Home without Visiting a Doctor?
How can I get rid pf lower back pain fast at home was what I always kept wondering. This was the most important thought of the day and even my dreams comprised of this thought. So, I started to research and here is what I found:
What are the Best Natural Remedies for Curing Lower Back Pain?
Garlic & Mustard Oil:
Using a mild yet natural pain relieving oil is what helped me recover from my lower back muscle sprain. To make the oil at home, I simply burnt a few buds of freshly peeled garlic in mustard oil.
I allowed the garlic to burn (become dark brown in color). It usually took 4 to 6 minutes for the entire process to complete. Thereafter, I allowed the oil to cool down.
After it was cool, I stored it in a glass bottle. I applied a few drops of this oil onto my lower back area. Rubbing the oil gently onto the skin permits you to ease the pain.
Expert Tip: The oil is quiet sticky. It can stain your clothes and sheets. So, it is advisable to wear clothes that you do not mind getting stained (such as an old pair of nightwear).
Milk with Turmeric:
This is an ancient Indian recipe that seems to always work. You need to simply crush fresh turmeric and extract its juice. The juice should be then placed into a cup. Fill the cup or glass with lukewarm milk.
Ideally, this should be consumed 20 minutes before you hit the sack at night. About one to two tablespoons of this juice is enough per day. Turmeric has anti-inflammatory properties that helps cure lower back pain naturally.
Expert Tip: Instead of mixing ground turmeric easily available at the grocery store, get home raw turmeric instead. It is advisable to consume this anti-inflammatory drink when the weather is cold.
Holy Basil & Ginger Drink:
Basil is known for its anti-bacterial, anti-viral and anti-septic properties. Ginger is also known for its anti-inflammatory properties. Crush a tiny piece of ginger and place it in a pan filled with water.
Mix a few leaves of fresh basil into the water. Thereafter, simply allow the water to boil. When the water turns half (owing to the boiling process), switch off the gas stove.
When the liquid has cooled down, pour it in a glass and then drink it sip by sip. It assists you to cleanse your body from within by removing free radicles from the body. This drink shall also remove inflammation from the body.
Sleep a Lot and Turn a Lot while Sleeping:
Your spine takes a lot of stress during the day. The discs shrink and even get dehydrated. They change their natural shape and need to be brought back to their original shape.
If this does not happen then, you shall suffer from lower back injuries. Sleeping at night is the best possible way to restore the natural shape of your spine.
While you sleep, you need to make sure that you turn sideways. This helps avoid compressing a particular portion of your back for long hours.
Avoid Spongy Mattresses:
Avoid sleeping on surfaces that are spongy. Uneven surfaces tend to disrupt the natural shape of your spine. So, it is recommended that you sleep on a hard surface (such as the floor) and place a thick rug on top of it. Orthopedic mattresses are also recommended.
Avoid Slouching and Maintain Upright Posture:
One of the main reasons why you get a backache is owing to bad posture. When you sit in front of the computer for long hours then, your neck and lumbar spine gets compressed.
So, use a computer table and a chair that maintains your posture while you work. Avoid using the laptop on bed. Also, maintain an upright posture while you walk. Slouching while walking shall aggravate your lower back problems.
Include Yoga and Dynamic Stretches:
To maintain optimal health of your lumbar spine, you need to include yoga into your daily routine. I also recommend dynamic stretches (such as jumping on the spot or jumping jacks). It helps maintain optimal muscle movement and blood flow.
Stretching exercises such as ‘toe touching’ or ‘bending backwards’ should always be performed after a dynamic stretch. This helps avoid muscle tear.
Diet Needs to be Carefully Selected:
Foods that you consume should be fortified with vitamins, minerals, proteins, healthy fats and carbohydrates. The inclusion of Vitamin D is vital (and so is calcium).
Avoid junk food that is laced with harmful chemicals in the name of preservatives and acidity regulators. Packaged and ready-to-eat foods should also be avoided.
Apply Heat and Ice Packs:
Lower back area is treated best when you apply heating pads to it. This helps in loosening stiff muscles of the lower and upper back. To reduce inflammation in the muscle, you may prefer ice packs instead.
Whatever the case may be, the application should ideally not exceed the 15 minute mark (for a single application). You may opt for 3 to 4 times a day (application) till the pain reduces.
How I Got Rid of My Lower Back Pain at Home in Just 15 Minutes?
What worked for me was a simple ice pack. Nothing worked better for me and nothing else will. Applying ice packs onto the lower back area for just 15 minutes does all the hard work in a jiffy.
My pain simply vanished in just a few sitting. The pain was so severe that I could not roll over to the other side while lying down. I tried almost every other OTC and ointment to get rid of this nagging lower back pain.
The relief that I got was super-temporary in nature. It was only when I began to use an ice pack onto the inflamed region that I saw a miracle cure (in ice). Thrice a day for 15 minutes per session should be enough to get you through the toughest of back aches.
I honestly never tried heat packs so I do not have an idea about them. I have often overheard that they do work wonders when your muscles (in the spine) are super-stiff.
For me, only ice pack works and I am quite satisfied with its results. I have no intention of trying out anything else. Go ahead and give it a try if you too suffer from nagging back aches!