Lower back pain is one of the common reasons why people can’t go to work or school. The pain brings to a person is really devastating. And to add up, it can be experienced by all ages.
The function of the lower back is to protect certain Healthy Body tissues, structural support, and movement. And if the lower back pain is present, it can really hinder your Healthy Body from functioning well.
So, how can you tell that you’re suffering from lower back pain?
Symptoms that you’re having this kind of discomfort are pain that is felt from the buttocks, legs, feet, and pain that feels better when changing position. Another symptom is having back pain after waking up or after moving.
The human back can be complex. It supports every muscles, ligaments, tendons, disk, and bones. Lower back pain is commonly strained from a muscle spasm, muscle tension, damaged disk, and strained muscles or ligaments. For you to get better, try these exercises for your lower back pain:
Below is an excerpt of an article that shares some exercises you can try at home to treat your lower back pain:
Partial Crunches
Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles.
Lie with knees bent and feet flat on the floor. Cross arms over your chest or puts hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, and then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.
Hamstring Stretches
Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
Wall Sits
Stand 10 to 12 inches from the wall, and then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, and then carefully slide back up the wall. Repeat 8 to 12 times. Press-up Back Extensions
Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.
Bird Dog
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.
