Home Health Simple Stretches to Reduce Lower Back Pain

Simple Stretches to Reduce Lower Back Pain


Stretches help to mobilize your back muscles while core stabilization helps support your spine. They may also reduce your pain.

Back pain is not a disease, but rather may show up as myriad symptoms with no known cause. It affects people of all ages and races as well as both men and women.

The World Health Organization (WHO) states it’s difficult to estimate the incidence, as your first episode likely happens by early adulthood and the symptoms of low back pain often recur over time.

The lifetime prevalence for anyone experiencing back pain at some point in their lives is estimated to be 60% to 70% in industrialized countries. It is the leading cause of mobility limitation and work absence, and it imposes a high economic burden for Americans, estimated at $100-B in healthcare costs, lost wages and lost productivity every year.

Researchers have found the prevalence increases beginning at 30 anni, and that it’s the single leading cause of disability, preventing many from engaging in everyday activities. It is one of the most common reasons for people to miss work and is the 3rd most common reason people visit the doctor’s office.

Our back and spine support much of our body’s weight while our abdominal core muscles help support our spine.

Once you experience lower back pain, it may be a challenge to get up and move, but you will find low-impact activity often helps reduce the pain. It also speeds healing.

Exercise and movement help to loosen tense muscles that cause pain.

Pain may become a vicious cycle, where you have spasms that make you not want to move; this triggers more back spasms. A daily exercise program with strength training and stretching may improve strength and flexibility, which will speed up your recovery and make it less likely to happen again.

•Cobra Pose — This traditional beginner yoga pose is a gentle back-bend position accomplished from a face-down, on-the-floor exercise. The goal is to strengthen the spine while opening the chest. It is also an excellent counter activity to relieve overstretched upper back and tight chest muscles that often occur because of working over a desk.

Begin by lying on the floor on your stomach, stretching your legs behind you and placing the tops of your feet on the floor. Put your hands under your shoulders and keep your elbows close to your body. Press the tops of your feet, thighs and lower pelvis firmly into the floor while straightening your arms to lift your chest.

Go only as high as you can while maintaining connection from your lower pelvis through your toes on the floor. Hold this for 15 secs to begin with, and then build to 30 secs as you grow stronger. Inhale on the way up and exhale with your release on the way down.

•Cat-cow Pose — This basic yoga pose is breath-synchronized and it warms up the spinal muscles. Begin with your knees and hands on the floor and your back straight in a table position. Your shoulders should be over your wrists, and your knees directly under your hips, with your weight balanced on all four evenly.

Move into a concave position as you inhale through your abdomen, tipping your belly toward the floor and lifting your eyes toward the ceiling. Exhale while drawing your belly button toward your spine and slowly move into an arched back position with your chin resting on your chest. Do not hold in the cat or cow position but move gently and smoothly through both.

•Child Pose — This pose is a resting pose used between more rigorous yoga exercises. Start by kneeling with your feet together while sitting on your heels. Move your knees apart so they are as wide as your hips.

Exhale while lowering your body down between your thighs. Lengthen your lower back away from your pelvis and lay your hands on the floor, palms up along your body. In the beginning, start with 30 secs and work up to 2 to 3 mins as you are comfortable.

Using cold and heat are both effective ways to find relief from lower back pain. They each work differently.

For instance, applying ice packs is most beneficial in reducing inflammation and pain. However, they also reduce blood flow to the area and are best used when you are not going to move around for a while, like right before going to bed.

You may have low back pain lasting more than 12 weeks (chronic) or a few days to a few weeks (acute). In most cases, acute back pain will resolve , but has the potential to become chronic. Low back pain is 1 of the leading reasons opioid painkillers are prescribed, steer clear of them.

There are many options to treat your pain without drugs, beginning with the strategies discussed above.

Considering the health risks connected to opioid painkillers, experts strongly urge sufferers to exhaust other options 1st.

Eat healthy, Be healthy, Live lively

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