Lower-back pain is perhaps the most common problem nowadays. While the reasons you might feel pain down there can range from a bulging disc to a narrowing of the spinal column (stenosis), it's most often a soft-tissue injury (tears, inflammation, etc.). Whatever the kind of pain you have, its mandatory to not neglect it.
Even if you go to the gym, you can still get low-back pain. Wrong form can trigger low back-pain.
While acute pain is all the notice you need to go see a doctor, minor aches can be prevented in the future with some exercises that focus on activating and strengthening the core muscles, particularly around the lumbar spine.
So here is the easy 5 tips to prevent and fix low-back pain :
1. Limit Bed Rest
Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.
“Patients should avoid more than three days of bed rest,” says Mike Flippin, MD, an orthopaedic surgeon who specializes in back and spine care at San Diego Medical Center. “I encourage my patients to get moving as quickly as possible.”
2. Keep Exercising
Activity is often the best medicine for back pain. “Simple exercises like walking can be very helpful,” Wilmarth says. “It gets people out of a sitting posture and puts the body in a neutral, upright position.”
But remember, being active and doing more exercises will help you a lot prevent any back pain, joints' pain, spasms, etc. And always have fun doing it, watch this buzzfeed video about 12 awesome exercises that will help you a lot in your fitness quest:
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. Wilmarth says most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
“Little things add up,” she says. “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.”
4. Strengthen Your Core
Most people with chronic back pain would benefit from stronger abdominal muscles.
“The torso is a combination of many muscle groups working together,” Frank B. Wyatt, EdD, professor of exercise physiology at Missouri Western State University, tells WebMD in an email. “If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.”
Remember that crunches are the number one enemy for your low-back, here is an example of a core workout that you can adopt:
5. Use Relaxation Techniques
Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.
“If you can induce a relaxation response, it will help reduce the perceived pain level," Top 7 Best Yoga Asanas For Losing Weight Quickly And Easily ... Read More
1 comments
While sleeping, the key is to keep your spine in a neutral, naturally curved position. Lie on your side and put a slight bend in your knees, stacking your hips in a straight line (letting your top hip flop forward will rotate your lumbar spine, fueling more pain). Attach a knee pillow between your knees, to align your hips, and prevent pain (back, hip, knee), from disturbing your sleep. Remember sleep is restorative. Sleepy Kneez
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