Many people suffer from lower back pain. In fact, 4 out of 5 adults experience back pain due to various reasons such as improper posture, twisting or heavy lifting. Even if lower back pain can’t cause a life threatening condition, the discomfort it provides is considered as a health problem. Below are the other causes of lower back pain that you need to be aware of.
• Muscles on your lower back might be strained
• Large nerve root extending to legs and arms are irritated
• Smaller nerves which supply on lower back spine are irritated
• Ligaments, bones or joints are injured
Once your back pain arises with other symptoms like chills and fever, expect a serious medical condition. You need to see a health care specialist immediately to determine the problem and undergo possible treatment. There are 3 categories of back pain – “back pain with referred pain,” radicular back pain or sciatica” and “axial back pain” or also known as simple or mechanical back pain.
Lower back pain is really frustrating, irritating and distressful. There are numerous lower back pain treatments that you can easily perform at home to ease the pain and get rid of the discomfort. This back pain home treatment includes back pain exercise. When you’re suffering from back pain, it is a must to perform regular exercises to strengthen your spine. Below are highly recommended back pain exercises which only take 30 minutes a day, along with other back pain treatment options.
1. Lower Back Flexibility: Simply lie down on your back with a mat and bend your knees. Make sure to remain flat on the floor while you arch your back for five seconds. Release and relax. You need to flatten your back as if you’re trying to “pull” your navel down and hold this position for five seconds before you release and relax on the floor. This exercise must be performed five times daily. The number of repetitions can be gradually increased up to thirty until it gets easier for you to do the movements.
2. Lower Back Rotation: Lie down on your back, bend your knees and place your feet flatly on the floor. You need to keep your shoulders touching the floor and roll your knees on 1 side of the body. You must hold this position for ten seconds before going back to the starting position and repeat it on the other side of your body to make it balanced. Repeat this 2 or 3 times on every side. This is best done once at night and morning. If you can, add afternoon stretches as well.
3. Seated Stretch: With the use of an armless stool or chair, you need to cross your right leg over the left leg while embracing your left elbow against the outside of your left knee for support. You need to twist your torso and stretch it on the other side. Stay in this position for ten seconds and repeat it on the side. This must be done at least twice per day, 2 to 5 times on every side.
4. Abs Support Exercise: Lie on your back while your knees are bent. As you contract the abs, you must feel your ribs squeeze downward towards your back and hold this position for five seconds. Release and relax your muscle before repeating it up to 10 times. Make sure to hold your breath during the exercise. Practicing abdominal contractions can help your body re-establish the strength of your back. Furthermore, through this, you can now perform activities that you have missed due to lower back pain.
5. Ball Exercise: When you’re comfortable with the above mentioned exercises, it’s easier for you to perform more challenging exercises that can help you strengthen lower back. With the use of a Swiss ball, you can lie down on your back and bend your knees. The calves must be placed on the ball and raise 1 arm over your head and alternately raise the other. You have to straighten your knees while on the ball and relax it. You can try walking the ball backward and forward using your leg only.
6. Seated Stabilization Exercise: With the use of an exercise ball, bend your hips and knees 90 degrees and rest your feet on a flat surface. Raise your 1 arm over your head and the other. Slowly raise and lower one heel and the other. Whenever you feel stable, you need raise 1 heel while raising the opposite arm. Switch on the other side with your opposite heel and arm.
7. Practice a proper sleeping position. Place pillows under your knees to increase back comfort.
8. Use over the counter drugs or no prescription drugs.