Sore Lower Back

Sore Lower Back

A sore lower back is a common problem that many people complain about. Sometimes the reasons are back injuries, a sudden involvement in rigorous exercises, muscle pain, excessive strain to the back due to constant lifting of heavy objects, etc. In this article we'll discuss the causes of a sore lower back and also some treatment options

Symptoms

Constant Acute Lower Back Pain: You experience constant lower back pain which does not feel better even after lying down

Numbness: Sometimes, patients with sore lower back may also experience numbness in the area. Due to this numbness, one may not be able to move the lower back

Weakness: Due to muscle strain, you may experience weakness and may not be able to perform your daily activities to the best of your ability

Treatment
The best treatment is to take complete rest for a couple of days and limit physical activities. However, if the rest does not do you any good, you can do the following simple but effective exercises for some relief.

Stretching Exercises
Cat Arch: Relax your hands and knees on the floor. Then gradually begin to rise gently with your back towards the ceiling. This makes your back muscles stretch and relax. Repeat this exercise 5 - 10 times.

Knees to Chest: While lying on the ground, interlace your hands and lift one leg at the calf, and try to bring it to your knees. Stay in this position for 5-10 seconds. Repeat with the other leg.

Strengthening Exercises
Strength training exercises like pelvic tilts and superman move help to strengthen the abs and your lower body so that your back does not always have to bear the brunt of you lifting heavy objects.

Pelvic Tilt (standing): Stand with your back facing the wall and your feet slightly apart. Then, push yourself backwards while rotating your pelvis till your lower back reaches the wall. Stay in this position for half a minute, release and repeat.

Superman: This is a very simple exercise that you can perform to strengthen your lower back. Lie flat, face down with your arms outstretched. Lift one hand from the ground and hold the position for 5 seconds. Lower it and do the same with the other arm. Repeat this exercise about 10 times.

Apart from these exercises for lower back pain, simple aerobic exercises. These exercises condition and tone your muscles, making them strong and supple.

Walking: Walking is the best form of exercise as it relaxes the body and improves blood circulation.

Stationary Bicycle Riding: Like walking, this exercise also increases blood circulation, strengthens the muscles, reduces stiffness and makes them more flexible.

Though these exercises can help ease a sore lower back, there may be chances of other back pain related ailments like herniated discs. Make sure to consult an orthopaedician if your back gives you excessive trouble. Take care.

By Sujata Iyer
Read more at Buzzle: http://www.buzzle.com/articles/sore-lower-back.html