Pain arising from spinal abnormalities are typically caused by a pinched nerve or a degenerating disc. Getting the correct diagnosis is key to finding a solution.

References

• 1.Lee YC, Zotti MG, Osti OL. Operative Management of Lumbar Degenerative Disc Disease. Asian Spine J. 2016;10(4):801–819. doi:10.4184/asj.2016.10.4.801
• 2.Donnally III CJ, Hanna A, Varacallo M. Lumbar Degenerative Disk Disease. [Updated 2019 Sep 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448134/
• 3.Fujii K, Yamazaki M, Kang JD, et al. Discogenic Back Pain: Literature Review of Definition, Diagnosis, and Treatment. JBMR Plus. 2019;3(5):e10180. Published 2019 Mar 4. doi:10.1002/jbm4.10180

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A slipped disc refers to an intervertebral disc of the spine that has lost its normal shape and/or consistency. The altered shape occurs when the disc’s soft inner material (nucleus pulposus) bulges or leaks out of its external fibrous covering (annulus fibrosus). Several medical terms, such as herniated, ruptured, torn, bulged, or protruding disc may be used interchangeably with a slipped disc.

References

• 1.Herniated Disc – Symptoms, Causes, Prevention and Treatments. American Association of Neurological Surgeons website https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Herniated-Disc. Accessed June 01, 2020.
• 2.Inoue N, Espinoza Orías AA. Biomechanics of intervertebral disk degeneration. Orthop Clin North Am. 2011;42(4):487–vii. doi:10.1016/j.ocl.2011.07.001
• 3.Gossman W, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2019 Jul 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://pubmed.ncbi.nlm.nih.gov/28722852/
• 4.Gugliotta M, da Costa BR, Dabis E, et al. Surgical versus conservative treatment for lumbar disc herniation: a prospective cohort study. BMJ Open. 2016;6(12):e012938. Published 2016 Dec 21. doi:10.1136/bmjopen-2016-012938
• 5.Fujii K, Yamazaki M, Kang JD, et al. Discogenic Back Pain: Literature Review of Definition, Diagnosis, and Treatment. JBMR Plus. 2019;3(5):e10180. Published 2019 Mar 4. doi:10.1002/jbm4.10180
• 6.Peng B, DePalma MJ. Cervical disc degeneration and neck pain. J Pain Res. 2018;11:2853–2857. Published 2018 Nov 14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6241687/

Tennis ball massages are easy to perform and can help relieve tension and improve flexibility in your muscle and nervous tissues. Here are 3 ways to use tennis balls to alleviate lower back pain and sciatica.

References

• 1.Cheatham SW, Stull KR. ROLLER MASSAGE: A COMMENTARY ON CLINICAL STANDARDS AND SURVEY OF PHYSICAL THERAPY PROFESSIONALS- PART 1. Int J Sports Phys Ther. 2018;13(4):763–772. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088127/
• 2.Park DJ, Hwang YI. A pilot study of balance performance benefit of myofascial release, with a tennis ball, in chronic stroke patients. J Bodyw Mov Ther. 2016;20(1):98-103. doi: 10.1016/j.jbmt.2015.06.009
• 3.Grieve R, Goodwin F, Alfaki M, Bourton AJ, Jeffries C, Scott H. The immediate effect of bilateral self myofascial release on the plantar surface of the feet on hamstring and lumbar spine flexibility: A pilot randomised controlled trial. J Bodyw Mov Ther. 2015;19(3):544-52. doi: 10.1016/j.jbmt.2014.12.004
• 4.Aboodarda SJ, Spence AJ, Button DC. Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage. BMC Musculoskelet Disord. 2015;16:265. Published 2015 Sep 28. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4587678/

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Your lower back and hip are codependent structures. A problem in one of these structures can cause dysfunction and pain in the other.

References

• 1.Reiman MP, Weisbach PC, Glynn PE. The Hip’s Influence on Low Back Pain: A Distal Link to a Proximal Problem. Journal of Sport Rehabilitation. 2009;18(1):24-32. doi:10.1123/jsr.18.1.24
• 2.Lee SW, Kim SY. Comparison of chronic low-back pain patients hip range of motion with lumbar instability. J Phys Ther Sci. 2015;27(2):349–351. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339135/
• 3.Lee SW, Kim SY. Effects of hip exercises for chronic low-back pain patients with lumbar instability. J Phys Ther Sci. 2015;27(2):345–348. doi:10.1589/jpts.27.345
• 4.Harris-Hayes M, Sahrmann SA, Van Dillen LR. Relationship between the hip and low back pain in athletes who participate in rotation-related sports. J Sport Rehabil. 2009;18(1):60–75. doi:10.1123/jsr.18.1.60
• 5.Hicks BL, Varacallo M. Piriformis Syndrome. [Updated 2019 Dec 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448172/
• 6.Papadopoulos EC, Khan SN. Piriformis syndrome and low back pain: a new classification and review of the literature. Orthopedic Clinics of North America. 2004;35(1):65-71. doi:10.1016/s0030-5898(03)00105-6
• 7.Raj MA, Varacallo M. Sacroiliac (SI) Joint Pain. [Updated 2019 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470299/
• 8.Cohen SP, Chen Y, Neufeld NJ. Sacroiliac joint pain: a comprehensive review of epidemiology, diagnosis and treatment. Expert Review of Neurotherapeutics. 2013;13(1):99-116. doi:10.1586/ern.12.148
• 9.Filipec M, Jadanec M, Kostovic-Srzentic M, van der Vaart H, Matijevic R. Incidence, pain, and mobility assessment of pregnant women with sacroiliac dysfunction. International Journal of Gynecology & Obstetrics. 2018;142(3):283-287. doi:10.1002/ijgo.12560
• 10.Jandre Reis FJ, Macedo AR. Influence of Hamstring Tightness in Pelvic, Lumbar and Trunk Range of Motion in Low Back Pain and Asymptomatic Volunteers during Forward Bending. Asian Spine J. 2015;9(4):535–540. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4522442/
• 11.Chu SK, Rho ME. Hamstring Injuries in the Athlete: Diagnosis, Treatment, and Return to Play. Curr Sports Med Rep. 2016;15(3):184–190. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003616/
• 12.Shigeharu Tanaka, Shinsuke Matsumoto, Kengo Fujii, Kotaro Tamari, Shigeru Mitani, Akio Tsubahara. Factors related to low back pain in patients with hip osteoarthritis. BMR. 2015;28(2):409-414. doi:10.3233/BMR-140535
• 13.Rivière C, Lazic S, Dagneaux L, Van Der Straeten C, Cobb J, Muirhead-Allwood S. Spine-hip relations in patients with hip osteoarthritis. EFORT Open Rev. 2018;3(2):39–44. Published 2018 Feb 21. doi:10.1302/2058-5241.3.170020

Learn about the different causes of acute and sharp lower back pain that may occur on one or both sides of your lower back, with or without accompanying leg pain.

References

• 1.Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2020 Apr 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/
• 2.Giuffre BA, Jeanmonod R. Anatomy, Sciatic Nerve. [Updated 2018 Dec 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482431/
• 3.Hicks BL, Varacallo M. Piriformis Syndrome. [Updated 2019 Dec 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448172/
• 4.Raj MA, Varacallo M. Sacroiliac (SI) Joint Pain. [Updated 2019 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470299/
• 5.Casser HR, Seddigh S, Rauschmann M. Acute Lumbar Back Pain. Dtsch Arztebl Int. 2016;113(13):223‐234. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4857557/

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Coccydynia, commonly called tailbone pain refers to persistent pain at the very bottom of your spine. You may develop this pain after direct trauma or spontaneously without a specific inciting factor. The pain typically lasts for weeks to months and can become debilitating.

References

• 1.Lirette LS, Chaiban G, Tolba R, Eissa H. Coccydynia: an overview of the anatomy, etiology, and treatment of coccyx pain. Ochsner J. 2014;14(1):84–87. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963058/
• 2.Maigne JY, Rusakiewicz F, Diouf M. Postpartum coccydynia: a case series study of 57 women. Eur J Phys Rehabil Med. 2012;48(3):387-92. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22820826
• 3.Foye PM. Coccydynia. Physical Medicine and Rehabilitation Clinics of North America. 2017;28(3):539-549. doi:10.1016/j.pmr.2017.03.006

If you love gardening, keep up your hobby by following these simple tips and adaptations to minimize back pain during long periods of planting.

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Lumbar radiculopathy, commonly called sciatica, is a term that describes symptoms of pain, numbness, and/or weakness that originate in the lower back and radiate along the sciatic nerve into the buttock, thigh, and leg, sometimes including the foot. Sciatica is uncommon in pregnancy and usually does not occur as a result of the growing fetus or bodily changes that take place at the time. However, the symptoms may be experienced due to other underlying medical conditions.

References

• 1.Han I-H. Pregnancy and spinal problems. Current Opinion in Obstetrics and Gynecology. 2010;22(6):477-481. doi:10.1097/gco.0b013e3283404ea1
• 2.Dulebohn SC, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2019 Aug 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/
• 3.Kanakaris NK, Roberts CS, Giannoudis PV. Pregnancy-related pelvic girdle pain: an update. BMC Med. 2011;9:15. Published 2011 Feb 15. doi:10.1186/1741-7015-9-15
• 4.Hendrick P, Te Wake AM, Tikkisetty AS, Wulff L, Yap C, Milosavljevic S. The effectiveness of walking as an intervention for low back pain: a systematic review. Eur Spine J. 2010;19(10):1613–1620. doi:10.1007/s00586-010-1412-z
• 5.Cooper DB, Yang L. Pregnancy And Exercise. [Updated 2020 Jan 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430821/

These 3 helpful tips, backed by medical research, can help you find relief from sciatica and regain control of your sleep schedule.

References

• 1.Gordon S, Grimmer K, Trott P. Sleep Position, Age, Gender, Sleep Quality and Waking Cervico-Thoracic Symptoms. Internet Journal of Allied Health Sciences and Practice. 2007;5(1). Available from: https://nsuworks.nova.edu/ijahsp/vol5/iss1/6/
• 2.Abanobi O, Ayeni G, Ezeugwu C, Ayeni O. Risk-Disposing Habits of Lowback Pain amongst Welders and Panel Beaters in Owerri, South-East Nigeria. Indian Journal of Public Health Research & Development. 2015;6:187. doi:10.5958/0976-5506.2015.00164.3
• 3.Ancuelle V, Zamudio R, Mendiola A, et al. Effects of an adapted mattress in musculoskeletal pain and sleep quality in institutionalized elders. Sleep Sci. 2015;8(3):115–120. doi:10.1016/j.slsci.2015.08.004
• 4.Radwan A, Fess P, James D, et al. Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep Health. 2015;1(4):257-267. doi:10.1016/j.sleh.2015.08.001
• 5.Jacobson BH, Boolani A, Smith DB. Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine. 2009;8(1):1-8. doi:10.1016/j.jcm.2008.09.002
• 6.Leilnahari K, Fatouraee N, Khodalotfi M, Sadeghein MA, Amin Kashani Y. Spine alignment in men during lateral sleep position: experimental study and modeling. BioMedical Engineering OnLine. 2011;10(1):103. doi:10.1186/1475-925X-10-103
• 7.Monsein M, Corbin TP, Culliton PD, Merz D, Schuck EA. Short-term outcomes of chronic back pain patients on an airbed vs innerspring mattresses. MedGenMed. 2000;2(3):E36. PMID: 11104482
• 8.Price P, Rees-Mathews S, Tebble N, Camilleri J. The use of a new overlay mattress in patients with chronic pain: impact on sleep and self-reported pain. Clin Rehabil. 2003;17(5):488-492. doi:10.1191/0269215503cr640oa
• 9.Verhaert V, Haex B, De Wilde T, et al. Ergonomics in bed design: the effect of spinal alignment on sleep parameters. Ergonomics. 2011;54(2):169-178. doi:10.1080/00140139.2010.538725

Walking is a simple, low-impact exercise that can help relieve your sciatica. Follow these two tips to maintain good posture while walking and avoid further irritation of your sciatic nerve roots.

References

• 1.Khan MS, Charissis V, Sakellariou S. Exploring the Development Requirements for Virtual Reality Gait Analysis. Multimodal Technologies and Interaction. 2019;3(2):24. doi:10.3390/mti3020024
• 2.Kuai S, Liao Z, Zhou W, et al. The Effect of Lumbar Disc Herniation on Musculoskeletal Loadings in the Spinal Region During Level Walking and Stair Climbing. Med Sci Monit. 2017;23:3869–3877. Published 2017 Aug 10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5562184/
• 3.Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874. Published 2017 Jun 6. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/