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What are the best exercises to get rid of back pain?

What do you need to know about lower back pain? How to ease it?

Lower back pain

Do you desire to wear an orthopedic corset to get rid of the lower back pain? Probably not.  According to Beverly Hayes, a marathon runner, just as nearly 80% of people with back problems may suffer from lower back pain. Some pain is provoked by the performance of such hard work as in the garden or lifting weights. Other people may only bend down to pick up a pencil, and the lower back will immediately appear.

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"It feels like your lower back is pierced with a screwdriver” -  that was an answer to a 46-years woman from Chicago, she informed that the pain she had earned after an amateur half marathon. People also complained about the lower back pain that it changed their life. They could neither bend nor sleep - their back was stiff. It seemed that the lower back pain is endless and would never stop. Mary Ann Wilmarth, a member of the Association of Physical Therapy and Head of the Department of Physical Therapy at Harvard University, says that people should immediately consult a doctor with any injury or lower back pain. Early intervention can help prevent the development of chronic diseases and to eliminate the need for treatment and operations.Through the combination of constant activity, strengthening exercises and physical therapy, according to Hayes, the intensity of the symptoms for the year decreased significantly. Here are 12 ways to help you to relieve lower back pain.

Limit bedrest

Limit bedrest

Studies show that people with minor back pain that spend much time in bed will feel lower back pain longer and difficult to cope with daily activities than those who remain active. Patients should stay in bed no more than three days. That is a piece of advice from Mike Flippin, MD, an orthopedic surgeon who specializes in the problems of the back and spine in the medical center of San Diego. It`s needed to encourage patients to start active life after any surgeon operation in the quickest time.

Continue to exercise

Continue to exercise

Exercise is often the best medicine for lower back pain. According to Professor Wilmarth, simple exercises such as walking can be very useful, because during their performance body is in a vertical neutral position. Remember that you need to move in moderate amounts. Avoid strenuous activities, such as working in the garden, and the types of movements that provoked the pain in the first time.

Keep your posture

Keep your posture

The pain may appear after a long workout, but stress and tension that it caused, is most likely accumulated over many years. According to Wilmarth, most people have poor posture when they perform their daily tasks. This adds unnecessary strain to lower back pain in men and women. Lower back causes arise because of the little things. You can increase the pressure on the spine by 50%, just because of wrong leaning on the sink while brushing your teeth. If you give your spine the right bends, the pressure on the nerve roots disappear, and lower back pain will decrease.

Visit Specialist

Visit Specialist

According to D. Scott Davis, a physical therapist, a doctor of sports medicine, doctor of pedagogical sciences, orthopedic physiotherapist and adjunct professor at the University of West Virginia, development of individual training plan is essential for the management of chronic lower back pain. There is no magic pill that you can take from lower back pain. Some patients need to be strengthened the muscular frame, though most people stretch the muscles and improve overall flexibility. Find a physiotherapist, a specialist in physical therapy or chiropractic, who specializes in spine and back pain as a whole. They will help you choose the right set of exercises.

Strengthen your Muscle Skeleton

Strengthen your Muscle Skeleton

Strong abdominal muscles will help most people with chronic lower back pain. Torso is a complex of many muscle groups working together, - says Frank B. White, doctor of pedagogical sciences, professor of exercise physiology at Western Missouri State University. - If the abdominal muscles are weak, other muscles are the same. Strengthening the abdominal muscles can significantly reduce the load on the lower back.

Improve you Flexibility

Improve you Flexibility

Too much tension in the muscles can cause lower back pain. Your goal is in the development of flexibility - to ensure equal load on all of the body from the toes up to the head. Here is one of the great exercises for this: Sit on the edge of the bed, pull one leg, and the second will go down to the floor. Begin to stretch the hamstrings, leaning forward while keeping your back straight.

Stop Using the Corset

Stop Using the Corset

It looks like an attractive opportunity to support the back muscles on the outside, but professors say that the corset should be utilized with caution. Corsets are useful for strenuous activity, such as weightlifting, but you can only use them for 15 minutes. If you wear a corset all day, the muscles, which must ensure the stability, will be weakened and stop supporting the spine.

Apply ice and heat

Apply ice and heat

Heating pads and cold packs will help ease the lower back pain. Most doctors recommend the use of ice for the first 48 hours after an injury and especially if there is swelling, then move on to heat, but it's hard to say what exactly, ice or heat helps better. Doctors recommend patients to use methods that bring relief more efficiently.

Sleep correctly

Sleep is critical, but not less important than the position in which you sleep. "Sleep in a wrong position or on an orthopedic mattress can lead to lower back pain.

Here are some tips:

  • If you sleep on your back, you should lay a pillow under your knees.
  • If you sleep on your side, you need to put a pillow between your knees to the spine held in a neutral position.
  • Sleeping on the stomach leads to an unnatural bending of the neck and head, which lead to excessive strain on the back.

Quit Smoking

Quit Smoking

Smoking harms not only lungs, but it can also adversely affect the spine. The study, recently published in «American Journal of Medicine», shows that current and former smokers have a greater tendency to the appearance of lower back pain compared with those who never smoked. Nicotine causes constriction of small blood vessels, which reduces blood delivery to the soft tissues. All patients should quit smoking: it can relieve their back pain.

Try Psychotherapy

Psychotherapy

According to Aleksandr Morozov, MD, assistant professor of rehabilitation medicine at the Medical Center Langon at the University of New York, lower back pain is often associated with problems such as depression and anxiety. Your emotional state determines the perception of pain. Psychotherapy can be a very useful part of rehabilitation. "

Use relaxation techniques

Use relaxation techniques

Research shows that relaxation techniques such as meditation, deep breathing, tai chi, yoga, and others can do wonders. If you achieve deep relaxation, it will reduce the level of pain perception.

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