Irritation, strain, damage to bones and ligaments, and degenerating disc are major problems that are mainly responsible for lower back pain. You must understand from which vertebrae back pain starts and move along. To make it clear, have a look at an affected lumbar region in the picture.
A telltale symptom is unceasing aching along the spine because of the stiffed neck, upper back, and lower back muscles, particularly when bending to lift or taking part in strenuous movements.
Reasons for Lower Back Pain
- 99 percent of pain comes through muscle imbalances.
- Lordosis: A lot of sitting is mainly responsible for it.
- Unbalanced concentration to muscles.
- Lack of training for those muscles that support the spine.
- Degenerative disc disease
- Tight muscles
- Wrong lifting Techniques
- Car accident
- Poor Diet
- Strain of Pregnancy
Read more: Low Back Pain: Causes, Tests, and Treatments
Lower Back Pain Exercises at Home
Exercise has a good impact on reducing lower back pain because it mobilizes the muscles that support the spine. Draw your attention towards these lower back exercises that will assist you to get out of this cure pain. Regular Exercising for lower back is one of the most effective ways to treat your pain at home.
Standing Hip Flexor
Individuals that sit at work for a long time, hip flexors can turn out to be tight and stiff. It can influence walk, stance, spinal dependability. It is very important to relax hip flexor muscles because it helps in bending the waist.
Get into the lunge position, the only difference you don’t need to get the knee down to the floor as you do while performing lunges. keep the back straight, hold this position for 10 seconds then repeat the procedure to another leg.
Lying Down Stretch
You can find hip flexors in the upper thighs, and you’ll use them for movements, for example, running or climbing stairs. Lie down on an exercise mat. Bring both knees closer to your chest, hold the knees with both hands and gently pull it unless you feel stretch on the lower back. Hold this position for 10 seconds and repeat it at least 10 times.
Seated Twist Lower Back
Normal reasons for lower back pain are included delayed sitting, muscle strain and ligament sprain. The seated twist is a good practice to engage lower back muscles along with oblique muscles. You can perform this stretch at home, office or gym.
Sit on the bench or on a chair. Keep the posture straight. Put both hands above ears. Gently twist your body right and left. Ensure you have to hold your trunk for a few seconds while moving to the right and left.
Piriformis Muscles Stretch
The piriformis muscle is a little muscle found somewhere down in the buttocks (behind the gluteus maximus).
Lie down on the floor, bend both legs, keep the right foot on the opposite knee. Hold the right leg with both hands and pull it towards the chest. Hold this position for 10 seconds and repeat the same steps with another leg.
The cobra stretch should be done very carefully because it could overstretch your lower back if perform wrongly. No doubt it relives from lower back pain, reduced quads stiffness.
Lie down on your stomach with legs straight and toe pointing forward. Place the hands alongside chest, lift the rib cage by extending the arms. You should engage core muscles while lifting the rib cage up. Hold this position at least 10 seconds.
This stretch works for multiple muscles at once. It can increase the flexibility of neck muscles, reduced back stiffness and build core muscles as well.
Kneeling down, hands directly under the shoulders, lift the rib, put the head down and make sure hips and knee alignment remain the same position. Hold this position for a minimum of 5 seconds. Now gently move the neck upward and maintain the arch in the lower back. Repeat both moves for 5 times.
This probably the best move that gives the lower back extreme relaxation. It engages glutes and core muscles together.
Lie down on the flat surface with the knee bends, so the ankles and knees get into a straight line. Maintain the lower back arch and lift the glutes up. The shoulders shouldn’t move during lifting the glutes. Hold the position for 5 seconds.
Which Supplements You should Take to Get Rid of Lower Back Pain
If you are not taking a healthy diet that includes right proportion of vitamins and minerals then you should take following supplements to give more strength to your weak bones and muscles.
- Vitamin C, 1,000 mg Daily
- Vitamin D 400 IU Daily
- Calcium 600 mg Daily before Bed Time
- Magnesium 400 mg Twice Daily
- Glucosamine Sulfate 500 mg After Each Meal
- Omega-3 Oils 500 mg Softgel Daily
Tips to Treat Your Lower Back Pain
- Do exercise regularly for muscle flexibility and strength to prevent lower back pain.
- Take only one or two days of bed rest for excruciating pain, then slowly become active.
- Use hot water bag or heating pad on the pain site.
- Ice bag on pain site, 5-10 minutes at a time, often helps inflammation
- Do gentle stretches to speed healing.
- Add calcium-containing foods to your diet such as milk, if you are not allergic or intolerant, broccoli, sardines, salmon, kale, pinto beans, and almonds.
- Stop smoking to accelerate healing.
- Improve posture.
- Put aside tight-fitting slacks in favor of loose-fitting garments that permit free and normal movement.
- Avoid wearing high heels for special occasions.
- Bend your knees when lifting and keep lifted that object as near to the body as possible.
- Lift first, and then turn your body when placing a heavy object.
- Take frequent breaks when sitting at work.
- Support the lower back when seated.
- Sleep on a firm mattress on your side or back, never on your belly.
- See your doctor when pain is accompanied by fever and vomiting.