Back exercises and yoga
Ask anyone for a solution to low back pain- and the answer is exercise. If you are already working out then continue with that, except lifting heavy weights. Instead shift your workout more towards stretching and mobilizing your entire spine and back muscles. You can dedicate just 10 minutes every day to performing back exercises or try yoga techniques. Some postures that you can include in your daily regimen to maintain your back and spine are:
- Supt Bakrasana- spinal twist
- Bujanhgasana- cobra pose
- Setu Bandhasana- bridge pose
- Cat and camel pose
- Pavanmuktasana - wind releasing pose
- Ardh mukha savanasana - downward facing dog
The aforementioned are the best yoga postures for low back that you must try everyday to maintain good health of your back.
Support your back
Your lumbar spine needs proper support when you are suffering from low back pain. If there’s a gap between your back and object where you are resting it then pain is most likely to occur. Thus, make sure you place a small cushion, pillow or a lumbar support on your chair while working.
Another common reason for back pain is your sleeping mattress. Always opt for a moderately tough mattress with orthopedic support technology for regular use and not the utterly soft foam made ones.
Maintain good posture
If you take care of your daily physical posture then lower back pain would disappear soon. Make sure you always keep your back erect. To achieve this, your physical stature should be in sync with your work station ergonomics. Sit straight while working and avoid bending or slouching to reach your computer.
Avoid bending too much while doing household activities or lifting heavy objects directly from floor. Next comes your sleeping posture- make it a habit to lie down flat on your back while sleeping or sleep sidewise.
Alternate therapies are excellent remedies for low back pain. After all, a lot many people have been benefitted from massage therapy, acupuncture and chiropractic manipulation. These three techniques are excellent for restoring health of your back and spine in the long run. Therapists are trained with the anatomy of your body and they manipulate the pressure points and mobilize your muscles and spine which further results in optimal blood circulation. This way the pain is released from your lower back.
Balms, creams, ointments and herbal oils are readily available in pharmaceutical shops. Apply them regularly for a few days over your lower back to get away with the pain.
Take compress with a hot water bag or simply soak yourself in warm bath daily for half an hour because heat helps to release pain
Often pain results from nutritional deficiencies, especially vitamin D. Consult your doctor before taking the supplements. Eat foods rich in calcium, magnesium and phosphorous as they are vital for your bones. Once your nutrition is balanced, the pain in your lower back would go away.
If your lower back pain is resulting from smoking – then call for a quit.
Written by: healthplus24.com team
Date last updated: October 14, 2014