WPO Image

6 Exercises for Lower Back Pain

Whether chronic, acute, or episodic, lower back pain is a common problem among adults that causes more disability than any other disease worldwide.

According to a recent report, at least a quarter of the nation’s adults said they had lower back pain in the past three months, and research suggests that up to 80% of adults will suffer from it at some point in their lives, which means that if you haven’t had it yet and don’t have it now, you may very well have it. You’ll probably suffer from it in the future since back pain occurs more frequently with age.

Common causes of low back pain include overuse injuries (from doing the same type of exercise over and over again), sprains or strains of muscles or ligaments, trauma (from a fall, for example), degenerative disease disc, spinal stenosis osteoarthritis, and osteoporosis, according to experts. Another main cause is sedentary behavior. A 2019 study published in the journal Applied Ergonomics found a link between sitting in a static posture and chronic low back pain among call center workers.

Lower back pain “is usually due to a combination of physical impairment and incorrect body movements,” explains Robert Gillanders, a physical therapist in the Charlottesville, Virginia area. Also, a history of back pain probably means it will be a recurring problem. “If you had an injury in the past, it is very possible that you will have it again,” he adds.

Pain relief remedies

When you have lower back pain, you don’t need to lie down. Instead, you should be active and walk regularly. “Walking is one of the most therapeutic activities you can do for your back,” says Gillanders. “However, this simple option is not often taken advantage of.” Some studies indicate that walking improves pain levels, reduces disability, improves the quality of life, and helps prevent fear among people with chronic low back pain.

To relieve low back pain—whether short-term or chronic—you can apply an ice or heat pack (whichever you prefer) and use a foam roller to release tension in your lower back, Gillanders recommends. It can also help to practice diaphragmatic breathing, says Alex Garreau, a physical therapist at Rush University Medical Center in Chicago. Inhale slowly until your abdomen expands, then exhale slowly, letting your belly deflate. “This slows down your breathing, which can reduce pain signals and have a calming effect,” Garreau explains.

Some red flags related to low back pain: If the pain extends down one leg, you have numbness or weakness or tingling in one or both legs, or you feel changes in bowel or bladder function, call your doctor right away, advises Stacey Cladis, a physical therapist at Northwestern Medicine in Chicago. These symptoms could be due to compression of the spinal cord or nerves. Also, if the pain persists for more than a week or prevents you from doing other necessary activities, it’s a good idea to see a doctor.

6 exercises to help with pain

To prevent and relieve less serious lower back pain, physical therapists recommend doing the following exercises every day, up to twice a day.

1. Bridge

Lie on your back with your arms at your sides on the floor, knees bent, and feet flat on the floor. Tighten your abdomen and buttocks and slowly raise your hips, while keeping your back straight. Then slowly lower your buttocks and hips to the floor. Do 10 repetitions.

2. Hunting dog

Get on your knees and place your hands on the floor directly below your shoulders and place your knees directly under your hips. Keeping your head in line with your spine, lift your right arm out in front and your left leg back until both are parallel to the floor. Pause and then return to the starting position. Repeat the exercise with the left arm and right leg. Make sure to keep your abdominal muscles tight, back flat, and hips aligned throughout the exercise. Do 10 repetitions on each side.

3. Cat and camel

Start on your knees, resting your hands on the floor directly under your shoulders and your knees directly under your hips. Then tuck your chin in toward your chest and slowly round your back toward the ceiling; Hold for a couple of seconds, then slowly move your shoulders away from your ears, relax your back, and arch it slightly as you look up. Go back to the starting position. Do 10 repetitions.

4. Child’s pose

Still with your hands and knees on the floor, rest your buttocks on your heels, with your knees apart. Lower your upper body and position it between your knees, stretch your arms on the floor above your head, and rest your forehead on or near the floor. Hold the position for 20 to 30 seconds.

5. Both Knees to Chest Stretch

Lie on your back with your legs bent and your feet flat on the floor. Raise your feet, bring both knees in toward your chest, and hug them. Hold this position for 20-30 seconds with your back relaxed on the floor. Just relax. Repeat this stretch several times.

6. Lower Back Rotation Stretch

Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders flat on the floor, bring your knees together and slowly rotate them to the right side of your body. Pause for five seconds, then slowly return your knees to the starting position. Then slowly rotate your knees to the left side of your body; pause for five seconds and return to the starting position. Repeat several times on each side.

A word of caution: as you do these exercises, be sure to listen to your body and pay attention to its messages. “If something causes you pain, don’t do it,” says Cladis. “You can make the symptoms worse if you try to continue despite the pain.”


WPO Image

I’m Rosie Emery and welcome to my blog. After being unemployed for a while after losing my job because the company went bust, I focus my attention on building a new business for myself which is now become rather successful. In this blog I'll be talking about business along with other aspects of life and solving life's problems that I seem to have become so knowledgeable in through my own difficult circumstances. I hope you are able to gain a lot from my posts.

Continue Reading

Popular Posts

Low Brow Lowdown