In this busy life, we all have been suffering from a problem which 8 out of 10 people are having i.e. Lower Back Pain also known as sciatica.
Let me tell you that it is not a disease. It’s just like an injury which can be cured if treated properly.
You do not need to give up impact activities like running or martial arts, give up weights or heavy occupational work, or activities you love.
I am going to share some very useful tips and exercises which you can do to cure this.
Tips to get rid off the lower back pain
1. Get adequate sleep
Out of all medical conditions, pain is the number one cause of insomnia. Approximately 2/3 of patients with chronic back pain suffer from sleep disorders. Paradoxically, inadequate sleep can make back pain worse. This vicious cycle makes it ineffective to treat just one of the problems. Both the sleep problems and the chronic pain need to be treated.
2. Keep moving
Activity is often the best medicine for back pain. Simple exercises like walking can be very helpful. Our spines are like the rest of our body — they’re meant to move. Keep doing your daily activities. Make the beds, go to work, walk the dog.
3. Maintain Good Posture
The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. Most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.
Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten the knees.
4. Apply Ice and Heat
Don’t underestimate the impact of regularly applying cold packs and/or hot packs to help reduce lower back pain and help the healing process.
a. Cold therapy
Cold application has two primary benefits:
- It reduces inflammation, which usually occurs with back pain.
- It acts as a local anesthetic by slowing down nerve impulses, which keeps the nerves from spasming and causing pain.
b. Heat therapy
Heat application has two primary benefits:
- It stimulates blood flow, which brings healing nutrients to the affected area of the low back.
- It inhibits the pain messages being sent to the brain.
5. Relieve as much physical and emotional stress as possible
Studies show that people who are depressed may have a harder time recovering from back pain, which in turn makes them more depressed.
Let’s go through some simple exercises
1. Hip Opener
Stretches the hip flexor muscles, which run from the lower back to the front of the thigh bone. Sit on the edge of a table, bench or bed. Lie down on your back and grasp your knees; your entire lower back should be in contact with the surface. Grab left knee with both hands and extend right leg so it hangs freely. Hold for 10 seconds, then tense the muscles being stretched. Repeat, then switch legs. Do two sets on each side.
2. Side Stretch
Targets a lower back muscle that runs from the top of your hip bone to the bottom rib. Lie on the floor on your right side, supporting you with your forearm. Bend your left leg and move it up toward your stomach as far as you can without moving your bottom leg. Plant your left foot on the floor. Slowly raise your upper body so that your right arm is straight. Stop when you feel a slight stretch in the right side of your waist. Do two sets on each side.
Stretches a muscle under the glutes and hip joint. Stand facing a table or surface that’s about as high as the top of your thighs. Raise your right knee and lift your ankle so the entire outside of your leg is resting on the table. Your leg should form an L shape and be in line with your hip. Arch your lower back and lean your upper body forward. Do two sets with each leg.
4. Frog Press
Lie face down with head on hands, legs wider than hip-distance, knees bent 90 degrees and soles of feet together. Lift thighs off floor, pause, then release to floor. Repeat 12 times.
5. Reverse Leg Extension
Lie on stomach with head on hands and legs hip-distance. Lift legs off floor, open to wider than hip-distance, then squeeze together until they touch. Repeat 12 times without letting thighs touch floor.
Tell us in comments if these tips worked for you.