Health is wealth they say, and any form of pain is the body’s way of telling us we need to get something checked. Lower back pain is a broad term used to describe pain in the lower region of the back but can vary in different ways. There are a variety of factors that can cause and contribute to lower back pain, some we may be aware of, while others not so much. Having lower back pain can make certain tasks difficult to perform and if not treated on time could lead to more serious issues. Some of the things that contribute to the development of lower back pain are medical conditions such as arthritis, injuries, bad posture, prolonged periods of sitting, and accidents.
Lower back pain may be latent or sometimes acute, that is, it appears suddenly. The best thing to do when experiencing lower back pain of any severity is to seek the help of a physical therapist. These medical practitioners are trained in diagnosing such problems and have the right medical equipment to help with better diagnosis. They will also prescribe an appropriate treatment plan for you that may vary from medication to stretches, exercise, and so on. Prior to booking an appointment with a physical therapist, you can try certain exercises to remedy the condition. Here are some exercises and stretches you can do to alleviate the pain in your lower back.
1. Hamstring Stretches
You will start by lying on the floor face-up with one foot to the floor, hip-width distance apart, and the knee bent. Stretch the other leg that is not bent upwards and loop a towel or resistance band over the foot. Gradually pull back the towel and the leg a bit towards you and hold the position for about thirty seconds. This helps to stretch the hamstrings and relieve pain in the lower back. Repeat for the other leg as well and do this for 5 reps.
2. Wall Sits
Here, you need to stand with your back against a wall and gently lean into the wall until you feel your spine is flat against the wall. Gradually slide down the wall into a sitting position till your knees are slightly bent, with your back still pressed into the wall. Stay in this position till a count of ten then gradually slide back up. Repeat this about ten more times.
3. Pelvic Tilt
Begin by getting into position lying down on the floor face-up with both feet on the ground flat. Space your legs hip-width distance apart and keep your knees bent pointing upwards. Take in a breath and keep your butt connected to the floor. Gradually arch your spine, lifting your belly button and lower back off the ground towards the ceiling. Release your breath and slowly draw your belly button back towards the floor to flatten your lower back. Do this for five reps.
While you can do most of these exercises on your own, sometimes it helps to have someone around just in case of any slips or difficulties. If you still feel constant pain or suffer from chronic back pain, it is best you see a medical professional immediately for help.