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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

Freelance Writer

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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