How To Get Rid Of Lower Back Pain
Back pain has become common among different age groups. It can be due to long hours at the desk or wrong sitting posture. Health experts often suggest keeping taking breaks in between working hours and moving around a bit in order to keep back pain-related issues at bay. If you are someone who can relate to this situation, we have some effective solutions for you. Here with four exercises that can help you get rid of that lower back pain. “Back Pain No Pain! Here are 4 tips to help reduce or get rid of lower back pain.
Back Pain: Try these exercises for relief
Plank
Start with your hands and knees on the ground. Lift your knees off the ground and push your feet back, this will bring the body to full extension. Your feet should be shoulder-width apart, having your feet closer together will make the exercise more challenging. The key to nailing the plank exercise is by keeping a tight core. Create a line that connects your shoulders, hips, and ankles. Working on the “posture and isometric strength through planks.”
Core strengthening
There are numerous core strengthening exercises. However, Namrata Purohit suggests this one. Lay down with your back straight, fold your knees, and gradually use the core muscles to lift the upper body. Pull the upper body, and make sure once you reach the knees, the back is straight. Strengthening the abs and the entire core area also aids back pain.
Hip Stretching
Opening up the hip is essential for flexibility and proper movement. With your back flat on the ground, lift your knees up. Bend one knee on the side and gradually try to stretch the leg and take it to the starting position: flat on the ground. It is followed by placing the right foot on the left knee and putting pressure on the right knee. This exercise opens up the hip muscles. Repeat the exercise for the other left knee as well.
Strengthen the glutes
Lay down, bend your knees and bring your feet close to your seat. The apt distance of your feet is when you can touch your heels but you can’t grab your ankle. On an exhale, push your feet into the floor and lift your hips. Make sure your shoulders are grounded. Press into your hands and arms to elevate the lift.
There are several ways to alleviate lower back pain naturally:
Stretching and strengthening exercises such as yoga, Pilates, or core exercises
Maintaining good posture when sitting, standing, and moving
Applying heat or ice to the affected area
Using over-the-counter pain relievers such as ibuprofen or acetaminophen
Massaging the affected area
Practicing stress management techniques such as meditation or deep breathing
Improving sleep habits and using a comfortable mattress
Adjusting your workstation or chair to better fit your body
Avoiding activities that put excessive stress on your lower back
It is important to consult with a doctor or physical therapist if the pain persists or is severe, as some underlying conditions may require specific treatment.
January 23, 2023
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