Our lower back is a crucial part of our body and we need to take special measures and exercises to make it stronger. Back lower pain is classified into chronic and acute. Acute remains for up to 6 weeks while chronic remains for more than 12 weeks. Acute lower back pain is of soft nature and therefore need little medications, exercises, and other treatments and often it vanishes itself within 6 weeks. Chronic Lower Back Pain is the main topic of our discussion today. This topic is one of the most discussed in every home. You will find every 7 people out of 10 discussing lower back pain.
As mentioned, Chronic Lower Back Pain is of long term nature and it needs proper medications, exercises, and therapies to be healed. You should sleep on a firm mattress like Molly Ortho. Also, place a pillow below your knee when you are sleeping on your backside. However, if you are lying on your left or right turn, you should place the pillow between your knees. It matters a lot to combat against chronic lower back pain.

Chronic Lower Back Pain Exercises

1. Pelvic Tilt

Pelvic Tilt is the best exercise to boost lower back flexibility and stability. If you are experiencing pain during this exercise, consult your physician. He or she will provide you with a better guide in identifying the core muscles. The core is a combination of abdominals and lower back muscles. They need to be kept in balance during Pelvic Tilt exercise; otherwise, you will feel lower back pain more than before.

2. Touch Your Feet

Try to touch your hand's finger with your feet while standing straight. Please do not try to touch your feet on the very first day of the exercise. Start slowly and gradually, it may take even 20 to 30 days that you will be touching your feet with your hand’s fingers. But believe me, it is the most economical, less time taking and beneficial exercise that anyone can do easily.

3. Knee Sway

Knee Sway is one of the best exercises that are mostly used for chronic lower back pain. In this exercise, you lie on your back with hand fully spread to the left and right side. Bend your knee and imagine that you have a basketball between your knees. Take a breath slowly and keep engaging your abdomen. Do this exercise for 5-10 times.

4. Alternate Knee Lifting

You have seen sports man doing this exercise on the ground as well. In this exercise, you pull your knee one by one and touch your abdomen, while stay lying on the floor. This makes your back stronger. You can repeat this exercise for about 8-10 times for each leg.

5. Swan Prep 

In this exercise, you lie on the floor with your abdomen touching the floor. Keep your arms and legs close to your body, then bend your elbow in such a way that your shoulder be away from your ears. Raise your belly button and keep it up for the whole exercise. You can do this exercise for 3 to 5 times in one go. Please do not go for too much within a few days.

Some people have a type of job that requires heavy weight lifting. If you are going to shift your home, then this will definitely involve the transfer of heavy furniture and other items. In this case, you must strictly follow the proper way of weight lifting. Otherwise, it will cause severe lower back pain. I have never forgotten the lower back pain that caused due to lifting heavy cupboard from the 1st floor to the ground floor. It has been around 4 years since then but still, I feel it when I again lift some heavy items. So, you should take proper care otherwise it may live up with you for entire life.
Often people get injured due to bending their back and then lifting the heavyweight. This is the most common cause of lower back pain. But, do not be so rigid, there are other causes as well.

Kidney Infection

If you are strictly following weight lifting guides and still you are experiencing sudden pain in your lower back, it could be due to a kidney infection. The main problem, in this case, you will not feel any pain until the kidney infection reaches a seriously dangerous level. So, immediate treatment must be done to save your life.

Muscle Injuries

Another common reason for lower back pain is pulled and injured a muscle. Sometimes, the muscular pain is so hard that you have to consult doctors and they suggest injections for immediate relief. Proper physiotherapist suggested stretching exercises helps a lot in this scenario.

Misaligned Spine

The right alignment of the spine plays an important role in the overall health of the body. It is like a car wheel that must be in balance to be derived smoothly. A misaligned spine could lead to pinched nerves which are the main cause of lower back pain and disrupted blood flow in the body. The good news is that misaligned spine can be balanced easily and chiropractor does within one visit if the misalignment is a mirror. However, if the misalignment is severe, then the chiropractor will invite you so many times until your spine comes in balance.

Osteoarthritis

Osteoarthritis is a disease that causes stiffness and pain in the joints of bones. It is also known for its other name degenerative joint disease, degenerative arthritis or Osteoarthrosis. According to a survey, it is affecting the twenty million people all over the United States of America. Osteoarthritis in the lower back spine causes a lot of pain and sometimes, the patient finds him unable to move even a step.

Osteoporosis

This the main cause of lower back pain in women especially in older women. It happens due to the lack of female hormones which leads to demineralization of the bones. As a result, bones become weaker day by day. Women suffering from Osteoporosis may have strong chances of injuries and fractures. It is a silent disease and you will come into know when you break a bone. A bone mineral density laboratory test is mandatory to diagnose this disease. You can cure yourself of this disease by eating foods that contain calcium and vitamin D.

Nothing could be an alternative to a healthy life. In order to keep us healthier, we should eat hygienic foods and try to maintain balance in our diet. Sometimes, it happens that we feel pain in our chest after taking a meal. Although the right-side panel does not show a cardiovascular problem, it may lead to it in the future. So, proper attention should be given to the right side of chest pain. People often ignore this pain and forget about it when it vanishes after the passage of time. Believe me, it is a silent killer and you are going to play with your life if you are not diagnosing the causes of Chest Pain Right Side After Eating.
Causes of Chest Pain Right Side After Eating

Pain after eating is considered good and is a clear indication that either you have eaten well or you have eaten the wrong type of meal. So, it is like a traffic signal that notifies you in any case. Common causes of Chest Pain Right Side after Eating are:

Ulcers: 

An ulcer is usually defined as a break in a bodily membrane that restricts the organ performing its functions. There are various forms of ulcers that exist like peptic, mouth, pressure, genital, venous, stress, Ulcerative colitis, etc. It causes bacterial infection and after eating, you will feel pain immediately.

Heart Issue:

Heart attacks happen due to left side chest pain. But right side pain can also contribute to this attack. After eating, you may encounter a situation when the blood flow and oxygen are not going enough to the heart. Aorta is an integral part of our body and tears in the Aorta wall also lead to severe pain in the right side as well.

Acidity:

When the acid moves upward to the esophagus, it produces severe chest pain on the ride side. This is called Acid Reflux. The common causes of this are heartburn, stomach bloating, regurgitation, occasional water brash and mild nausea. If Acid Reflux is not treated, this may lead to GERD. GERD is an abbreviation of Gastroesophageal reflux disease. It means to prolong and chronic Acid Reflux. Achalasia, Pancreatitis, Esophageal Ulcer, Hiatal Hernia, Biliary Tract, and Gallbladder Disease, Esophageal Tear and Gastritis and Peptic Ulcer are the main causes of GERD.

Severe Indigestion:

Indigestion refers to the pain which you feel in the upper abdomen after taking foods. The reason for this pain is that what we eat does not go properly to the stomach from the esophagus. Thus cause severe and extreme pain in the right side chest.

Wrong Diet:

If you are eating junk foods, oily meals, and foods that digest hardly, you are going to put your stomach in trouble. As a result, you will be suffering from gastric problems and even in constipation. This will produce chest pain right side.

Other Factor:

Factors like Pulmonary Embolism, panic attack, shingles, gallstone, Spasm of the esophagus and Inflammation of muscles also contribute a lot in the chest pain right side after eating. 

Your life is valuable than any other thing in this world. You should give immediate attention to any sort of pain that you are feeling. Chest pain is one of them. Often people relate heart attack with chest pain. This is not true in every case. If you feel chest pain on the left side, then you may be a victim of heart problems. But Chest pain does happen on the right side as well. The early diagnosis is very necessary before it gets too late and you fall into a serious life taking lethal disease. Chest pain on the right side is an indication that you are in severe health problems. You cannot ignore this pain if you are in the elder age. You must consult your doctor regarding this pain as early as possible.
Causes of Chest Pain Right Side

You cannot blame a single reason for chest pain right side until you have been diagnosed. Instead, look for the causes. Try to consult doctors and find ways to diagnose the reasons for pain. But do not panic, because you are doing which is always the best way to treat diseases. You cannot leave the pain as it is, the earlier you act towards the pain, the sooner you will be able to get rid of it.

1. Inflammation of the pleural tissues: Pleural tissues lie surrounding the lungs. Inflammation of these tissues produces severe pain in the right-hand side chest. Cough and long breathing make the case more worst.

2. Gastritis: It is also called inflammation of stomach lining. It is very common and produces as a result of fasting and talking a lot of alcohol. This causes right side chest pain and abdominal pain.

3. Hepatitis: This causes pain on the right side chest and shoulder. Hepatitis causes swelling in the liver and later on, it also produces inflammation.

4. Infection: Cold and flu viruses are also responsible for right side pain. Your doctor may suggest some antibiotic medicines to kill viruses.

5. Gallbladder: Gallbladder inflammation also leads to pain on the right side. If you eat fatty food items, this inflammation will increase a lot.

6. GERD: Gastroesophageal Reflux Disease is a situation in which the contents of the stomach come back to the esophagus. This causes chronic pain in the right chest.

7. Muscle Pulls: If you pull heavy items or do exercises (play outdoor games) after a long period of time. There are higher chances that you will feel severe pain in right side chest muscles. This is called a muscle pull.

8. Pancreatic Dysfunction: Again this results due to the inflammation. But this time it is pancreas inflammation.

9. Thoracic Tumors: Sometimes, lungs get affected and produce tumors within it or around it. This causes a lot of right side chest pain.

10. Blockage of the esophagus: Esophagus can clog due to congestion resulting from beverages and foods, which is another common cause of chest pain right side.

11. Stress: Stress put a severe bad impact on your stomach and creates disorders in the digestive system and right side chest pain.