We all know how unpleasant can be to start your morning with a terrible back pain. It is estimated that 80% of people suffer from back pain at some point in their lives.
Typically, this chronic issue is treated with ibuprofen and hot pats. The bad thing is that these so called treatments can only make the symptoms worse, so the individual will be more likely to experience pain throughout the day.
Assessing Your Pain
If you suffer from chronic back pain, it may be time to stop using the pills and find out the root cause of your problem.
There are many factors that can cause back pain. The most common ones include a poor posture, overstress, and overworking.
However, back pain can indicate more serious problems like kidney problems, cancer, and problems with the spine.
If you experience any of the following symptoms, you should immediately visit your doctor and talk about it:
- Numbness, tingling, or weakness in your groin, legs or arms indicate damage to the spinal cord
- Sciatica is usually characterized by pain in the back that extends downward to the back of the leg
- If the pain increases when you cough or bend forward at the waist this may show that you have a herniated disc
- Pain accompanied by fever, burning during urination or urgent and/or frequent urination indicates an infection
- If you start having problems controlling your bladder or bowels, make sure to immediately visit your doctor.
6 Lower Back Pain Exercises
Besides visiting a chiropractor and massage therapist, it is highly recommended to stretch your lower back muscle regularly in order to relieve any tension caused by lack of exercise and sitting down for long periods of time.
There are many factors which can cause back pain, including injured bones, ligaments, nerves or joints. This means that you should not push your body too much if you haven’t talked to your doctor first.
To get the best results, you should perform these stretches in the morning and at night. In a case your pain increases during an exercise, you should stop immediately and seek medical help.
1. Press Up/ Sphinx Position
Lie flat on your stomach. Gradually raise only the upper part of your body. Make sure to keep your forearms flat on the floor.
As you rise up into the sphinx position, you should create an arch in the lower back. Hold for 10 seconds then repeat.
2. The Cat and Dog
You should start on all fours, making sure your abdomen is curved toward the ceiling so you can create an arch in the lower back, and your head bowed.
Hold for 30 seconds then return back to the initial position.
3. Body Flexion
Begin in a kneeling position with your toes relaxed on the ground. Lower the buttocks towards your heels.
Make sure to fold your torso over your thighs, reaching your arms forward. Hold for 30 seconds and do not forget to keep your head off the floor. Repeat.
4. Knee to Chest
Lie flat on your back with both legs together. Place your hands under the right knee. Pull your knee into your chest and hold for 30 seconds.
Gradually release to the initial position then repeat with the other leg. You should repeat 10 times on each leg.
5. Advanced Reach
Start on all fours. Extend your left arm forward while simultaneously pushing your right leg straight backward. Hold for 10 seconds then return back to the initial position.
Repeat with your right arm and left leg. Continue to alternate legs/arms until you perform 10 repetitions.
Start by lying flat on your stomach. With your hands behind your back, raise the chest and legs off the ground and hold for 5 seconds. Repeat.