Lower Back pain


How to Relieve Lower Back Pain ?

How to Relieve Lower Back Pain

Many people around the world suffer from lower back pain at some point of time in their life. There are various causes of back pain. Lower back pain causes, include standing or sitting for extended periods of time, an injury, being overweight, or due to a disc problem. In case of women, constant lower back pain can also be caused, due to wearing high heels for prolonged period of time. The ligaments in the back can become weak and lead to lower back pain. It is the ligaments, that hold the spinal cord in place, however, when a muscle weakens, the vertebrae can move out of place and cause pain. In some cases the pain can be debilitating. There are some tips, which can be useful to get rid of lower back pain. Let's see what are they.

Tips to Relieve Lower Back Pain

When you experience lower back pain, one of the ways to alleviate lower back pain is to lie with your back on the floor and place pillows under the knees. Alternatively you can place your feet on a chair, such that your hips and knees are bent. When you do this, you will realize that tremendous amount of pressure and weight is taken off your back.

One of the home remedies for lower back pain is to use heating pad which will help in relieving lower back pain. Use heat for about 20 to 30 minutes on the affected area. Ice packs, like heat, can also help in relieving the pain. Massages are also known to assist in back pain relief.

When you want to move heavy objects, it is better to push them and not pull them. Do not life anything by bending over. Instead, lift the object by bending your knees and squatting to pick up the object. Women, you may want to wear flat footwear. When you sit, ensure that your knees are a little higher than your hips, this will also take pressure off your back and relieve you of the pain.

Exercises to Relieve Lower Back Pain

In the treatment for lower back pain, exercises and stretches to alleviate lower back pain, have an important role to play. They will help you to get rid of the pain rather easily.

Double Knee-to-Chest
This is one of the easiest back exercises. To do this exercise, lie down on your back and pull your knees towards your chest, till you feel a comfortable stretch in your lower back. Keep the back relaxed and hold the knees with your hands. Hold the position for about 40 to 60 seconds and come back to the starting position.

Pelvic Tilt Exercise
You will be relieved of lower back pain, by this wonderful exercises for lower back pain. Lie on your back and place your feet closer to your body, but flat on the floor. Your arms should be placed at your sides. Flatten your back against the floor and tilt your hips upwards. Hold this position for 30 to 40 seconds and come back to the starting position.

Lower Back Rotation

Be careful, when you do this exercise for lower back pain relief and follow the instructions carefully. Lie on your back and place your feet flat on the ground. Keep your back flat against the floor and feet pressed together, and gradually rotate your knees to one side, but your trunk should remain straight. With this exercise you will feel a twist in the lower back and around the sides of the waist line. Hold the position for 45 to 60 seconds and come back to the starting position.

Lumbar Extension
This lower back stretch will extend your lower back and bring relief from the pain. Lie on your stomach and place your hands on the floor, just above your shoulders. Using your hands, slowly push your upper body off the floor and in the process straighten your arms. You are expected to only lift your upper body and keep your hips firmly grounded on the floor. Hold the position for 10 to 15 seconds and come back to the starting position.

If the tips and exercises for alleviating lower back pain, do not seem to be helpful and the pain spreads down to your legs, then it is recommended you visit your health care professional without any further delay. If the pain is excruciating, then you may want to pop in a pain killer, to bring some relief from the pain

By Bhakti Satalkar
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