If you are someone who experiences lower back pain, worry not because you are not alone. About 80 percent of adults experience it at some point in their lifetime. Mainly people in the age group of 35 to 65 experience it. People who work at sedentary occupations are at a higher risk of disc injury than those who do moderate amount of physical work.
Experiencing lower back pain can be very troublesome and painful. It might hinder your daily activities.
Lower back pain is the most common musculoskeletal complaint from patients, with potentially devastating consequences. It can be caused by a variety of problems with any parts of the complex, interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine.
Typical sources of lower back pain include:
-The smaller nerves that supply the low back may be irritated.
-An inter vertebral disc may be degenerating.
-The large nerve roots in the low back that go to the legs may be irritated.
-The bones, ligaments or joints may be damaged.
-The large paired lower back muscles may be strained.
For lower back relief please do the following exercises daily . You should also consider joining a yoga class if time permits.
This classic yoga pose is a great total body stretch that targets the large muscles that help form your lower back, support your spine, and help you stand and lift objects.
How to: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.
Child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.
How to: You need to sit on your heels. Place your head on the ground in front of you. Your hands should be behind your back. Breathe in slowly for 2 minutes. You can intensity the stretch by pulling your abdominal muscles towards your spine.
3. PIGEON POSE
Pigeon pose stretches hip rotators and flexors.
How to: Start with lying on the ground and place your hands in front of you. Lift your torso of the ground. Bring your right knee behind your right wrist. Stretch your left leg out behind you. Your knee should face the floor. Press your palms against the floor. Stretch your legs backward while you curve your back and lift it up. Pull your abdominal muscles to your spine and maintain this pose for 5 to 10 deep breaths.
4. FORWARD BEND
The forward bend stretches the hamstrings and back muscles while providing a release for tight, tense shoulders.
How to: You can now come back into standing position. Your feet should be hip-width apart. Bend your knees slightly and bend yourself over your legs. Bend as much as you can till your tummy touches your thighs. Make your hands into fists and place them on the opposite creases of the elbow. Relax all your body muscles and hold your fists tight. Take 10 deep breaths in this position. You will release more tension from the back with every breath.
WHEN SHOULD YOU VISIT THE DOCTOR
Almost 90% patients with acute low back pain do not require any surgery. Most specialists agree that non surgical treatment should be tried first.Early interventional treatments in back pain management have been found to return patients to work and regular activities more rapidly than past conservative therapies. Early intervention decreases unnecessary chronic pain, long term treatments and disabilities. You should make a visit to the doctor:
1. If you have been experiencing moderate to severe low back pain that has lasted more than a couple of days.
2.If you have back or leg symptoms that have gotten worse.
3. If your symptoms haven’t gone after 2 weeks of home treatment and self care.
4. Or if improved symptoms flare up.
HOW TO GET A HEALTHIER BACK
– Yoga can help stretch and strengthen muscles and hence, improve posture.
– One should sleep on the side to reduce any curve in the spine.
– Indulging yourself in speed walking , swimming, or stationary bike riding for at least 30 minutes a day.
– If you smoke , QUIT NOW! Smoking reduces the blood flow to the lower spine and causes spinal discs to degenerate.
– Do not try to lift objects that are too heavy for you. While lifting objects ,lift with your knees, pull in your stomach muscles, keep your head down and in line with your straight back. Keep the object close to your body.
– Do not twist your body while lifting any object.
– Always sit in a chair with good lumbar suppport , proper position and appropriate height for the task being done.
– Try to wear comfortable low heeled shoes as often as possible.