Have you ever had an ache in your back or hip that just won’t go away? Or perhaps you suffer from chronic back pain that just won’t seem to improve? Or maybe you just want to feel better and avoid these aches and pains from happening in the future. No matter how bad your back or hip pain is, you should know that you aren’t the only one.
Back pain and hip pain affect millions of people across the world. This is why there are so many different ways to relieve back and hip pain. In this article, you’ll discover the best ways to relieve back and hip pain.
Symptoms of Lower Back and Hip Pain
Pain in your lower back or hip can cause many symptoms, depending on where the pain is and how bad it is. Some of the most common symptoms of lower back and hip pain are:
Soreness or Strain: Soreness is the most common symptom of pain in your lower back and hip. The soreness can be caused by inflammation or a pull or strain, depending on the source of the pain. Often, people with lower back pain will experience a pulling or stretching sensation in the hip.
Fluid accumulation: If the pain is severe enough, you can end up with fluid accumulation in your lower back or hip. This can happen if the pain is due to a strain, sprain, or tear.
Tender or swollen: If the pain is due to a tear or strain, you might notice that the muscle feels tender or swollen. Alternatively, you might hear popping or cracking noises when you move certain parts of your body.
Causes of burning pain in lower back and hip
How do you know if the pain is because of muscle strain or some other reason? Read on to learn more about the possible causes of lower back and hip pain
- Bone bruise or sprain
If the pain persists longer than a few days, or gets worse when you move or twist, then it could be a bone bruise or sprain. A bone bruise is when one of the small bones in your hip or lower back contacts the adjacent bone.
Sometimes, people will bruise the bone even if there is no injury. A bone sprain is when one of the ligaments that connect your bone to each other has stretched or torn.
- Degenerative disorders
Degenerative disorders are conditions that result from aging. They can cause pain in the lower back and hip. One of the most common degenerative disorders is arthritis.
If you are over the age of 30, you are likely to develop osteoarthritis. This condition is caused by wear and tear on the joints. Osteoarthritis is most often accompanied by inflammation.
Another degenerative condition that can cause lower back and hip pain is disk disease. This is a condition in which the disk between two vertebrae in your back degenerates.
- Tumor or infection
Lower back and hip pain that persists for a long time or gets worse when you move or bend can be a sign of a tumor or infection. A tumor is a abnormal (non-healthy) growth in your vertebrae.
A infection is an infection outside of your body, such as in your hip or lower back.
Preventing Lower Back and Hip Pain
The best way to prevent lower back and hip pain is to keep your weight under control, get enough exercise, and maintain a healthy diet. Exercises that specifically target your back and hip muscles can help strengthen and stretch them.
Walk It Out
Wouldn’t it be great if there was a way to get rid of your back or hip pain that didn’t involve taking pills or having surgery? Well, luckily for you, there is! The first thing you should do is walk it out.
- When your back or hip is sore, the best thing to do is take a walk. A simple stroll around the block can do wonders to help ease your back or hip pain.
- When you’re walking, make sure you move your muscles in order to help get rid of the pain.
- If you’re having trouble walking because of your back or hip pain, try wearing a back or hip brace during the day.
- If you’re able to walk but have trouble moving around comfortably, sit on the couch and do some simple stretches while you wait for the pain to subside.
Try a Pillow
Bruises occur when your body clashes with something hard, like your furniture. So, the next time you have a bout of back or hip pain, try a pillow. A pillow can be used in a number of different ways to help ease your pain.
Sitting upright can put pressure on your spine in exactly the wrong way. Lie down with your back supported by a pillow and your body weight distributed over a larger area.
When you lie down, the weight of your upper body is supported by your spine and not your hips. This can help to reduce the pain in your back and take pressure off your hips. If sitting or lying down isn’t possible, a pillow can also be used while you’re in bed to take pressure off your spine.
Walk It Out
If you’ve been sitting or lying down for a while, the muscles in your back may be tight. When your back is tight, it’s easy for pain to shoot down your legs as you try to stand up. In this case, the best thing to do is to walk it off.
When you’ve been standing for a while, try switching to a walking or jogging motion to help stretch the tight muscles in your back. If you’ve been sitting or lying down for a while, you may also be experiencing some cramps in your legs. These can also be managed by walking it off.
Make Your Desk More Comfortable
When you’re in pain, it’s normal to want to sit as far away from your desk or chair as possible. This can make your sitting posture abnormal, which can make it harder for you to concentrate.
To prevent this, make your desk more comfortable.
- Keep your computer screen at a distance that’s comfortable for you. If you’re sitting at a desk, try moving your chair so that you’re not sitting directly in front of it.
- If possible, sit on an extra-cushioned chair that offers more support.
- When sitting at your desk, try to keep your back straight and avoid slouching.
Don’t Sit For Long Periods Of Time
When you’re in pain, it’s natural to want to sit as still as possible so as not to increase the pain. However, this can make it harder for you to concentrate and complete tasks. To prevent this, don’t sit for long periods of time when you’re in pain.
When you have to sit for a long period of time, try to move around as much as possible. Get up and walk around. Get in the habit of constantly moving while you’re sitting so as to prevent your back or hip from stiffening up. It’s also a good idea to take occasional breaks from sitting. Get up and walk around the office or reception. Spend some time stretching your legs and back.
When you’re in pain, you’re likely to want to avoid stretching, especially in the morning when you’re stiff from sitting upright for so long.
When you’re in pain, your muscles are likely to be extremely tight and if you stretch them, you might end up with even more pain. However, stretching is a great way to improve your flexibility and get rid of back and hip pain.
Ice it Out
When you have back or hip pain, it’s normal to feel a little bit sore the next day or so. However, if you have continuous pain, you should see a doctor.
If you have continuous pain, another common reason you might have back or hip pain is because you have a muscle spasm. A muscle spasm is when a muscle group contracts and then goes into spasm, which can cause pain.
To manage a muscle spasm, you should apply ice to the painful area. When ice is applied to a muscle spasm, it can help to reduce the muscle spasm and the pain it causes.
Keep Going With Exercise
When you have back or hip pain, it can be tempting to take an extended break from exercise. However, this is a big mistake.
Pain can affect your motivation to exercise and make you want to give up far too easily. However, continuing to exercise is a great way to get back in the gym and regain your fitness.
You should continue with your regular exercise routine when you’re in pain, especially if it is for a particular fitness goal. For example, if you’ve been Lance Armstrong for a month, you should keep going with your race training!
Don’t Forget To Eat Healthy
You should never skip meals when you have back or hip pain. Skipping meals can make you feel lightheaded, drop in blood sugar and make you crave carbohydrates.
In addition to this, when you’re in pain, your body needs extra calories to help repair itself. Eating a healthy diet full of whole foods is a great way to provide your body with the nutrients it needs to function properly.
See a doctor
If you’ve been experiencing back or hip pain for more than a week or two, you should consider seeing a doctor. It’s not advisable to keep pushing through the pain and trying to tough it out.
If you have continuous pain, it’s important to see a doctor so they can perform a medical evaluation and determine the cause of your pain. This way, you can get the right treatment and get rid of the pain once and for all.