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Lower Right Back Pain: Symptoms, Causes And Treatments

Lower Right Back Pain: Symptoms, Causes And Treatments

If you suffer from lower back pain then you may experience discomfort in your abdomen as well as your lower back. Also known as flank pain, it usually manifests on one side more than the other and can cause pain while sitting or moving about.

There are many possible causes for lower back pain but if the pain persists then it’s advised to seek medical advice from a doctor in case it’s something more serious. Lower right back pain is not so worrisome as feeling the pain on the left side as the left side could be an indication of different problems. Although hugely painful, lower right back pain is not usually too serious and is rarely cause for huge concern but should be checked out if it persists for a long time with no signs of it improving.

To further alleviate lower back pain, you can’t miss the following posts:

Lower Left Back Pain: Symptoms, Causes And Treatments

5 Effective Yoga Exercises For Lower Back Pain

5 Stretches For Lower Back Pain Relief

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Who is most at risk at developing lower right back pain?

Most of us are at risk of developing lower back pain through twisting awkwardly, sitting for long periods, bad posture, lifting heavy objects or general overuse of the muscles through repetitive movement. It can even show up without us even realizing what has caused it but subtle movements over time can add to the build up of developing lower back pain.

There are some who are more prone to developing lower right back pain:

  • Smokers. It is thought that long-term smoking could cause tissue damage in the back or simply that smoking could be promoting an unhealthier lifestyle in smokers.
  • People who are overweight. Being overweight can put immense pressure on the back muscles and the spine resulting in more pronounced lower back pain.
  • Pregnant women. Carrying the extra weight of the baby can put added strain on the back.
  • Long-term medication users. Some long-term medications can cause the weakening of bones which can result in back pain.

What causes lower right back pain?

There are many possible causes for lower right back pain but there a few more common reasons that you could be suffering from severe aches and pain in the lower back.

Muscle Strain

The back and, in particular, the lower back can be put under immense pressure during the day even from sitting and all the small and larger movements we make. We use our backs almost constantly even to keep ourselves upright so it’s not unlikely that lower back pain is the result of strain on the back muscles. Tiny tears and over-stretching in the back muscles is very common and if not severe can heal pretty quickly. If the tear is quite significant due to a sudden stressful movement, it could take weeks or months to heal properly.

Joint Dysfunction

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Athletes who train substantially usually overwork their joints and muscles and this can cause stiffness and pain in the lower right back as well as the groin area, the top of the legs and the buttocks. The result is usually a lack of movement and huge amount of discomfort which should be attended to by a specialist practitioner to relieve the symptoms.

Gall Bladder

The gall bladder is located on the right side of the body and could be the cause of lower right back pain but in most cases this is accompanied with noticeable abdominal cramps and pain. So although unlikely, it could be a possible cause.

Bladder Infection

Pain in the lower right of your back could be an indicator of a urinary tract infection or bladder infection. The inflammation of the ureters, kidneys, urethra and bladder can cause great discomfort in this area so it could be the reason for the pain. Check the color of your urine; if it has a pink tint to it then it’s possible you are suffering from an infection. Another indicator is if you find it discomforting when urinating – if this is the case then seek medical advice on how to treat it.

Kidney Stones

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Kidney stones are extremely common so this could be this cause of your lower right back pain. Kidney stones are a hard mass formed in the kidneys typically consisting of insoluble calcium compounds. They are usually passed through the urinary stream and can be very painful.

Scapula Fracture

The scapula is your shoulder blade and if you fall over or have an accident it’s possible that you could have fractured it in some way. If this has happened to your right side then it will manifest in the form of a stabbing pain along the right side of your body – running down to your lower back. If you think this may be the cause then visit a doctor as soon as possible.

Slipped Disc

A slipped disc is very common and it occurs when one of the discs that sit between the bones of the spine (the vertebrae) is damaged and presses on the nerves. This inevitably can cause lower right back pain if it has occurred in that location and will restrict the amount you can walk and move about.

How do I relieve lower right back pain?

If you get mild lower right back pain then there are ways to alleviate the pain and help it heal. Gentle stretching such as yoga techniques will help limber up the muscles and lessen the amount of pain you get.

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If the pain gets gradually worse then it is advised to seek advice from a medical professional as the cause could be something that needs attention. If the pain does not cease in around 6 weeks then a consultation with a doctor would be advisable.

Posture can be a huge factor in lower back pain so be aware of how you sit or stand. Slouching whilst sitting at a desk, on the couch or driving can contribute to the development or worsening of lower back pain.

If the lower back pain is a result of an accident then make sure you ice the area immediately to reduce inflammation. This will help stop the pain from developing so rapidly.

If you are over weight or smoke then consider changing your lifestyle by adopting a healthier diet and exercise regime and try to lessen the amount of cigarettes you smoke preferably quitting altogether.

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Jenny Marchal

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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