Lower back pain is one of the most common reasons to miss work and leisure activities that are important to us. It is a painful and frustrating experience to suffer from unresolved back pain, and at any given time, 31 million Americans report suffering from pain in the lower back. Simple at-home exercises can help relieve the pain, with physical therapy being an option if home remedies fail.
Causes of Lower Back Pain
The back is a complex structure, made of muscles, bones, joints and ligaments. Although it withstands extreme stress, it can be injured accidently from a heavy impact. You feel pain in your back resulting from:
- Strained muscles
- Sprained ligaments
- Ruptured discs
- Irritated joints
But even a simple action such as turning over in bed can twist the spine just enough to cause a back injury. Other factors that contribute to back pain include poor posture, arthritis, obesity and stress.
Stretches for Lower Lumbar Back Pain
Gentle stretching is effective way to provide relief for lower back pain.
- Lie on your back with your toes pointed up.
- Slowly bend one knee, pulling your leg up to your chest
- Use your hands to gently pull the knee towards your chest
- Hold for half a minute and relax the leg to starting position
- Repeat several times with each leg
Tips for Relieving Lower Back Pain
Reduce Inflammation. In the first 24 to 48 hours after the injury, apply an ice pack to the area several times for 20-minute periods.
Maintain Movement. Our bodies are designed to move and when we are sedentary the pain increases. Keep moving through gentle exercises such as walking.
Use Good Posture. Your back supports you weight, so slumping puts additional strain on the lumbar region. Bend from the knees when picking up objects from the floor and avid shoes with high heels.
If, after all of these measures have been taken, you are still suffering from back pain, contact Comber Physical Therapy & Fusion Chiropractic for an appointment. Our providers can help you find relief from your lower back pain!