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12 Causes of Lower Right Back Pain (And How to Relieve It)

12 Causes of Lower Right Back Pain (And How to Relieve It)

Lower right back pain can be hard to shake. Even mild back pain can damper your energy levels and take away your focus at work. If you’re experiencing lower right back pain, it’s time to get to the bottom of your back pain.

Don’t write off your pain as simply a bad night’s rest. You deserve to know the cause of your lower right back pain – and how to relieve it.

Luckily, most cases of lower right back pain are a result of musculoskeletal issues and not an urgent medical crisis. Of course, that doesn’t make your back pain any less serious. Whatever the cause, you’ll need to treat your condition to get better, even if that means self-care remedies that you can easily find at home.

Lower right back pain should be taken seriously: it’s often a sign that some area of your body is out of balance. And with everything going on in your life, back pain is the last thing you need.

Today, we’ll look at common causes of lower right back pain and how to relieve it. Let’s get your back on track, so that you can feel great again.

Urgent Lower Right Back Pain Symptoms

Before we get started on common causes of lower right back pain, let’s look briefly at urgent symptoms to watch out for.

If you’re experiencing these symptoms, you should go to the emergency room to rule out urgent conditions.

  • Intense pain that’s sudden or sharp
  • Intense pain coupled with fever, nausea, vomiting or incontinence
  • Intense pain coupled with swelling or feelings of fullness
  • Intense pain coupled with urinary symptoms

These symptoms could be signs of urgent conditions such as appendicitis, kidney infections, kidney stones or endometriosis. Don’t take any chances and see a doctor immediately if you experience any of these symptoms.

Common Causes of Lower Right Back Pain

Now, let’s turn to common musculoskeletal causes of lower right back pain. By learning more about these causes, you’ll be better prepared to get quick pain relief.

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1. Sprains and Strains

Sprains and strains are the number one cause of lower right back pain.

What’s the difference between a sprain and a strain? In essence, they are similar injuries. Sprains happen when you overextend or tear ligaments (tissues connecting joints); strains happen when you tear muscles or tendons (tissues connecting muscles). Typically, you’ll feel swelling, stiffness, bruising, cramping and/or spasms in your lower right back.

You usually know when you have a sprain or strain because you did something to trigger it. This could be an everyday activity, such as a sports injury, lifting something heavy, household falls or overexercising. Any sudden movements, or unnatural twisting and turning can also injure your muscles.

While both sprains and strains can heal on their own, you can help speed up the recovery process. Generally, the R.I.C.E. formula is recommended, which stands for Rest, Ice, Compression and Elevation.[1] The idea is to limit the use of your back muscles, ice them and apply any compression bandages. By following this formula, your lower right back should feel better in no time.

Since back sprains and strains often recur, you should also consider stretching and strengthening exercises to prevent re-injury. Building up your back muscles, following warm-up or cool-down exercises and learning proper form and posture can also boost your back and prevent it from becoming chronic pain.

2. Disc Degeneration

While a natural part of the aging process, disc degeneration can also cause lower right back pain. Disc degeneration happens when the discs that hold up the vertebrae start to decay. With this wear-and-tear, the vertebrae have less protection and begin to rub together painfully.

Getting relief from disc degeneration can be tricky, because there’s no cure for this natural decay. Sometimes doctors will recommend physical therapy, massage therapy or chiropractic for possible benefits by changing your posture and movements, as well as using adjustments and the therapeutic touch for pain relief.[2]

In extreme cases, you may even consider steroid injections or surgery. However, most people with disc degeneration will focus on getting relief at home.

3. Osteoarthritis

Osteoarthritis is another aging condition that can cause lower right back pain. As the most common arthritis condition, osteoarthritis occurs when the cushion on your joints wears down with age, especially for commonly used joints, such as your spine, knees and hips.

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Specific symptoms of osteoarthritis involve stiffness, swelling, tenderness and loss of range of motion. Since the damage of osteoarthritis can’t be reversed, treatment usually focuses on physical therapy and lifestyle changes, including low-impact exercise and weight loss. Home remedies such as hot and cold packs and supplements are also effective.

4. Herniated Disc

A herniated disc may also be the cause of your lower right back pain. When the spine is working correctly, discs cushion and protect the spine. According to experts at the Mayo Clinic, a disc is like a jelly donut. When a herniated disc occurs, the jelly inside is pushed outside of its case.[3] This material then makes contact with nerves, causing pain, numbness and tingling.

Treatment for this condition can be as simple as physical therapy and pain relievers, or as complex as surgery. In any case, lifestyle changes can help with pain relief, including regular low-impact exercise such as yoga, weight loss, massage therapy and home remedies.

5. Muscular Imbalance

At times, lower right back pain can be hard to pinpoint, especially if you don’t remember an initial injury or movement that caused it. However, the way you move and exercise can impact your back pain. Specifically, muscular imbalance is an extremely common source of lower right back pain.

Muscular imbalance occurs when the natural balance of your muscular system is disrupted. This typically happens when you use certain muscles more than others, or do physical activity in an unnatural position.

For example, if your abdominal muscles are weak, your lower back will take the load, creating a muscular imbalance that may cause you pain. In athletes, this a common problem when you use certain muscle groups for sports, leaving others unfit or unused. Muscular imbalance can cause pain spots, such as in the lower right back.

Muscular imbalance is best treated by a physical therapist or chiropractor who can identify the imbalance among the muscle groups and create exercises for boosting weak areas. In the meantime, home remedies are a good way to stay pain-free.

6. Spinal Stenosis

Spinal stenosis can cause serious lower right back pain. This condition occurs when the spaces in between your spine narrow, which puts excess pressure on your nerves.

Imagine your spine contracting or “crunching” together. Symptoms include lower right back pain, as well as numbness and weakness. Sometimes spinal stenosis is a secondary symptom of osteoarthritis too.

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The treatment of spinal stenosis is lifestyle-based, including building up strength, flexibility and balance. For extreme cases, doctors may also recommend decompression treatment or surgery. However, many get pain relief from staying active, losing weight and using home pain relief remedies.

7. Sciatica

If you’re experiencing sharp pain on your lower right side, you may have sciatica. Your sciatic nerve runs from your lower back down your legs. If it becomes pinched, you may feel pain that spreads all along the nerve, including your lower back. Common symptoms of sciatica also include numbness and tingling.

The majority of sciatica cases are relieved by home treatment. Typically, physical therapists will recommend a stretching routine and regular low-impact exercise. Sometimes, steroid injections are also beneficial for pain relief, though most cases can be successfully minimized by home remedies.

8. Bone Spurs

Another possible cause of your back pain is bone spurs. As the name suggests, bone spurs occur when bones in your spine rub together painfully.

When your discs start to decay, bone spurs become more likely, as the cushioning is no longer there between the vertebrae. Bone spurs are difficult to prevent, but you can get pain relief from home remedies.

9. Spinal Infection

Though less common, a spinal infection can also cause lower right back pain. There are many different types of spinal infections, but the most frequent happen when bacteria such as Staphylococcus aureus or Escherichia coli enter the spine via the bloodstream.[4] This bacteria then causes swelling and tenderness, and may also manifest as a fever, muscle spasms and lower right back pain.

A spinal infection should be treated as soon as possible before the bacteria causes irreparable damage. The biggest clue is a fever: if you have a high fever in addition to lower right back pain, be sure to see a doctor as soon as possible. Antibiotics will typically resolve the condition, or surgery in extreme cases.

10. Scoliosis

The back condition scoliosis is another culprit of lower right back pain. Scoliosis is when the back curves in an unnatural shape, usually a C or an S. This curvature then places undue pressure on certain areas of the back. A doctor or chiropractor can easily diagnose scoliosis by looking at X-rays of the spine. Other symptoms of scoliosis include other misalignments in the body, as well as muscular weakness or numbness.

A physical therapist is extremely important for mitigating scoliosis and trying to correct spinal curvature in young adults. Other lifestyle treatment options include using a brace, regular exercise, chiropractic adjustments and home remedies for pain relief.

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11. Joint Dysfunction

Joint dysfunction may also account for lower right back pain. Joint dysfunction can cause inflammation in and around the spine. Specifically, joint dysfunction occurs when the joint in question moves too much or too little, causing muscle tension and tenderness. This inflammation then affects the surrounding area, including the spine.

In the case of sacroiliac joint dysfunction, the sacroiliac joint that connects the hips and the lumbar spine becomes inflamed, which causes pain both in the lower back and legs. To get pain relief from joint dysfunction, you can get chiropractic adjustments, wear a brace or use home remedies to get rid of the pain.

12. Cauda Equina Syndrome

Cauda Equina Syndrome is a serious and urgent spinal condition that results from nerve endings of the Cauda Equina becoming compressed. When this happens, the patient may experience motor weakness or sensory loss, since these nerves are involved in these physical sensations.

Cauda Equina syndrome is considered a medical emergency. If you’re experiencing lower right back pain, in addition to motor weakness, bladder dysfunction or sensory abnormalities, you may have Cauda Equina syndrome.

Home Remedies for Lower Right Back Pain

Depending on the cause of your lower right back pain, home pain relief remedies may help. If you’re looking to improve your back pain today, you can try the following options. Sometimes these self-care options are a matter of trial and error. Be sure to find the remedy that works for you.

  • Hot and cold packs
  • Natural supplements, such as white willow bark, devil’s claw or capsaicin
  • Anti-inflammatory spices turmeric and ginger
  • Green tea
  • Essential oils, including peppermint and lavender
  • An anti-inflammatory diet, including lots of fruits, veggies, fish and olive oil
  • Regular low-impact exercise, including yoga or Tai Chi
  • Good posture habits
  • Hot herbal baths
  • Regular massage therapy and chiropractic
  • Healthy sleeping positions 

The Bottom Line

Remember that getting relief for your lower right back pain is up to you. It’s important to take the time to make sure you’re creating good back-friendly habits and finding ways to incorporate these home remedies in your day-to-day life.

If you’re not sure how to get started with recovering from back pain, you can also see a professional chiropractor, who will create a customized back pain plan to get your back condition resolved.

Whatever you decide, don’t just ignore your lower right back pain. It’s essential that you address the pain and find ways to overcome the condition and get pain relief. Don’t let your back pain take over your busy schedule – you’ve got better things to do!

Reference

[1] National Institute of Health: Sprains and Strains
[2] Better Health Chiropractic: 65 Proven Facts about Chiropractors and Chiropractic Care for Back Pain and Other Conditions
[3] Mayo Clinic: Herniated disk
[4] American Association of Neurological Surgeons: Spinal Infections

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Dr. Brent Wells, D.C.

Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles โ€“ without addictive drugs or invasive surgeries.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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