Back Pain Causes: What Can Cause Back Pain and What Can Back Pain Cause?

Your back is comprised of over 30 muscles, many ligaments, joints, discs and 33 vertebrae.  So , you can see how easy it is to cause back pain.  I’ve talked about many back pain causes, but will give a brief overview of the most common back pain causes, then will review some other issues that back pain can cause.  Some of the most common back pain causes include:

• Muscular strain, lumbar muscle strain or muscle spasm caused by a sudden or awkward movement, fall or other impact, over-straining your back, lifting bulky or heavy items, awkward angles, pushing, pulling, lifting, twisting, or trauma.  This causes inflammation or injury including possible tearing.  Ligament sprains are common when the back is stretched beyond its capacity.  These commonly occur with muscle strains.

• Herniated discs are caused by compression of the spinal nerves.  They result from repetitive motion like machine operators or truck drivers, or unaccustomed heavy loading on the back.  Proper lifting is Very Important.  Sciatica is a common form of a herniated disc or “radicular” back pain, along the nerve(s).

• Osteoporosis is a common cause of back pain, particularly in women and when you’re older.  It affects the spinal joints. It’s referred to as a “degenerative joint disease”.  It can get worse the longer it goes when bearing weight or walking.  Surgery is sometimes needed for this.

• Spinal Stenosis is another back pain cause, also more common in people over 50.  It’s a narrowing of the spinal canal and includes thickening of ligaments, bone spurs, and enlarged joints (cartilate) from arthritis-type changes.  It also gets worse with longer periods of bearing weight or walking, and may need surgery.

• Fibromyalgia is another common cause of chronic back pain and chronic lower back pain.  It’s rheumatic which includes soft tissue pain, sleep interruptions, and widespread, evenly-distributed tenderness.

• Other common causes of back pain are: #1 Poor Posture, standing, sitting or hunching, bending too long, constipation, gas, stress, kidney stones or infections, dehydration, smoking or even eating the wrong foods (sugar, processed foods).  Eat more raw, organic types of foods.

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Causes of Lower Right Back Pain Right Side Only and Middle Back Pain Right Side

The main cause of lower right back pain right side only is usually sacroiliac pain, a very common form of lower back pain.  This joint is used a lot, so it more likely to be injured.  There is a muscle that runs from the bottom of your ribs to the top of your pelvis which can develop “trigger points”.  These can refer pain to the lower right back and right side only.  Lower back pain right side only can be sciatica, which has symptoms of possible sharp pain, tingling, numbness or weakness and leg pain that travels through the buttocks down the sciatic nerve in the back of your leg.  Usually it will get better within a few weeks or months with proper treatment, pain management and regular back strengthening exercises and back stretching exercises.

If it’s more severe, you may need physical therapy and exercise or surgery, but exhaust all other methods before resorting to that.  Middle back pain right side causes could a muscle strain or muscle spam, slipped disc, pinched nerves or even gas.  Another possibility could be gallstones or inflamed gallbladder.  It could also mean lower back pain kidney problems or infection.  Symptoms can include lower back pain on one or both sides that may radiate to the groin area, feeling ill, fever, bloody or cloudy urine, and you may have to urinate more frequently.    Lower right back pain is usually more localized and may have been sudden.  It can vary with different positions or movements, it doesn’t cause a fever or illness, and taking back pain medication can help.

Treatment for Lower Back Pain Right Side Only and Middle Back Pain Right Side

Lower back pain exercises are one of the best treatments for lower lower back pain right side and middle back pain right side issues.  Go here for some of the best lower back strengthening exercises and back stretching exercises.

Other traditional treatments for lower right back pain are anti-inflammatories (NSAIDs), pain relievers, some rest, heat and ice, massage therapy, electronic stimulation like the TENS unit for back pain, cortisone injections, and ultrasound.  Other treatments can be acupuncture for back pain, osteopathic treatment and physiotherapy.  The most common cause of back pain is muscle imbalance or spinal imbalance or misalignment.  The traditional treatments won’t alleviate the causes.

Balancing your muscles or spine addresses the pain and root cause of most back pain, including lower back pain right side only.  You have to assess the cause and symptoms, then learn how to re-balance your muscles.  You can do this in just two minutes with two muscles, and you’ll know what and where to target it to stop the pain.  Stretching alone doesn’t stop it.  There are just 3 simple steps you can take to be pain free in Days, and they’re “proven” to get you pain free.  This is the only proven way to end the pain without medication or surgery, and you can do it in just a few minutes each day.  To learn more about muscle imbalance, how to assess your specific causes and symptoms, and what you can do to eliminate the causes of lower right back pain, right side only or middle back pain right side causes, read more here: Lower Right Back Pain Relief in Three Days

If you have severe or chronic back pain (long-term), please see your doctor to make sure there’s nothing more serious going on.

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Lower Back Pain Exercises to Strengthen Your Core

Alleviate lower back pain and reduce your risk of back injury with these lower back pain exercises and core strengthening exercises.

Lower back exercises can reduce risk of lower back pain and injury. Lower back pain hits many people, both young and old. The back is one of the most over-used and under-strengthened parts of our body. Our back is used for simple things like lifting, twisting, walking, and even sitting. This over-use of the back can eventually cause lower back pain. Additionally, without proper strengthening and stretching of the back muscles, you are at a higher risk of lower back injury.

Strengthening the core muscles, which include the lower back, abdominal and hip flexors, can help reduce risk of lower back injury and alleviate lower back pain. By strengthening the core muscles you are helping to improve your posture and support and stabilize the spine.

Core Strengthening Exercises

If you currently have a back injury, you should consult with your doctor before attempting any exercise routine. However, if you do not have a back injury, and want to help reduce risk of injury and pain, then try some of these lower back strengthening exercises.

Lower Back Exercise #1 Quadruped Lift

This exercise really focuses on the lower back.

• Start in a doggy position with both hands and knees flat on the floor.
• Begin this exercise by reaching your right arm straight out in front of you.
• At the same time lift the left leg straight out behind you.
• Repeat this several times and switch sides.

You can also perform this exercise by alternating sides each time.

Lower Back Exercise #2 The Bridge

This exercise works several core muscles including the lower back.

• Start by lying down on your back with your knees bent at a 90 degree angle.
• Place your lower back and feet flat to the floor.
• Lift your rear end off the floor keeping shoulders on the ground. As you lift, contract and tighten your abs and buttocks.
• Hold for a count of 5, then slowly return to starting position.
• Repeat this move several times.

This core strengthening exercise is great for the lower back, glutes and abdominal muscles.

Lower Back Exercise #3 Superman

This back strengthening exercise can be done with a boso ball or by simply lying on an exercise mat.

• Start by lying on your stomach, either on the ball or on an exercise mat.
• Place your arms straight out in front of you with your palms facing each other.
• Lift your head off the ground.
• To start this exercise, lift your right arm and at the same time lift your left leg.
• In a butterfly movement, alternate lifting your left arm and right leg, then the right arm and left leg.
• Repeat this movement several times.

Abdominal Exercises to Strengthen Core

In addition to strengthening the lower back to reduce back pain and injury, you want to strengthen the opposing muscles. This would be your abdominal muscles. The abdominal muscles consist of the rectus abdominis, also known as your six pack, the transverse abdominal muscle and the oblique muscles. The best abdominal exercise to work all these muscles is the bicycle crunch. If fact, this exercise was rated number one in a study of 13 common abdominal exercises.

Other effective abdominal exercises to help strengthen your core include the captain’s chair, exercise ball crunch, vertical leg crunch and the reverse crunch. Although the traditional crunch is effective at strengthening your six pack muscles, it actually came in third to last in this study. Many other ab exercises were found to be more effective on your abdominal muscles.

Lower Back Stretches

Stretching is a key component to keeping your muscles toned and healthy. So after a good strength training workout you should spend time stretching the muscles. Lower back stretches help keep your core healthy and minimizes risk of back pain and injury. Stretching your back keeps the muscles stretched and loose, which can alleviate lower back pain.

With any exercise, the key is to perform the exercise correctly in order to gain maximum benefit from your workout routine. Stretching is no different, and is often even more critical to ensure you are doing it correctly. Stretching not only helps lengthen and tone our muscles, but gives us increased flexibility, better range of motion, relieves stress, and improves our circulation and posture.

So keep your back healthy with lower back exercises, abdominal exercises and lower back stretches.

Check out these free fitness videos on how to do lower back strengthening and stretching exercises, abdominal exercises and strengthening exercises for the entire body.

By Julie Barros Published: 1/29/2009

Lower Back Exercise For Core Strength

Many people looking for core strength neglect lower back exercise while focusing on the abs. …   Read more…

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