Why do I Get Lower Back Pain
“I can not sit for too long. I can not stand for too long. If I’m at home, certainly I was lying in bed,” said the mother of 39 years.
If you experience lower back pain, then I can say that you are not alone. Approximately eighty percent of the US population has a problem with lower back pain. This means more medical centers are open to help you, and the more advice you can get.
Lower back pain is one of the health problems that common in active people (aged 30 to 60 years). Some common symptoms of lower back pain, among others:
Pain in the groin, buttocks or upper thighs
Hardly able to move, even to prevent someone to stand or walk
Lower Back Pain Causes
Acute lower back pain (last less than six weeks), usually caused by a fall or heavy lifting.
This is obvious, because the lower back is subject to the weight of the upper body. Approximately 2% to 10% of people who experience lower back pain will develop chronic back pain, which affect their daily lives for at least 3 months.
Lower Back Pain Treatment
Acute lower back pain treatment depends on the severity of pain and the patient’s medical history. In most cases, the pain will get better within six weeks, without the need for surgery. Here are some simple tips that you can try at home.
Hot and cold treatment, such as using an ice block and taking steamed shower can help relieve lower back pain by reducing the inflammation. Patients often using heat treatment, but some prefer cold. Despite this, both may be used alternately.
Keep moving. Moving can also help lower your back feel better. It is a natural remedy for the body. Perform your daily activities, such as going to work, sweep the floor, or washing dishes. Avoid lifting heavy things and hard sport that can weigh on your spine.
Rest. Reduce excessive activity and taking a break for a few days will allow your body to recover and relieve lower back pain. However, one thing you need to consider, taking too much of your time to rest is also not a good idea. Lying in bed for a few days can cause your muscles become weak, leading to prolonged lower back pain.
Exercises for Lower Back Pain
Some exercises can help reduce lower back pain. They will help to strengthen, mobilize, and stretch the lower back. Aims to do this routine at least once a day and you can complement it with biking, walking and water-based activities.
Stretches For Lower Back Pain
Stretching is one of the exercises that you can try at home. This exercise is quite easily done by anyone. One type of stretching is recommended to alleviate lower back pain is the Hamstring stretch.
The exercise begins by lying on a mat. Loop a towel under the ball of your foot. Straighten your legs toward the ceiling. Hold for 15 to 30 seconds and then switch to the other leg. Repeat 2-4 times for each leg.
Yoga for Low Back Pain
All you need is a yoga mat and patience, of course. You do not need to worry because we won’t do any bendy vinyasa poses, you just need to do some easy folding and twisting moves that focus on releasing and lengthening your lower back.
You can also light a candle, dim the lights, grab a blanket and play some mellow music to provide you a better atmosphere.
Here is a short video for your guidance.