Adults, at some point in their lifetimes, experience low back pain, which is the most common cause of job-related disability and a leading contributor to missed work days.
Both men and women can be affected by low back pain. This pain can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. It can begin as a result of lifting something heavy or by an accident, or maybe due to age-related changes of the spine. The physical inactivity, sedentary lifestyle, and unhealthy life habits can lead to excruciating back pain even if you’re healthy and have no genetic predisposition for these kinds of problems.
Lower back pain is mostly acute or short-term, lasting a few days to a few weeks. Though the reasons for this can be numerous, all issues regarding the lower back are pretty hard to treat. Yes, a simple massage can do the trick and relieve your pain when you feel shoulder pain. However, it’s a bit trickier when it comes to lower back pain.
Here are 4 simple exercises you can try at home that will surely do wonders for your back, thus making the pain go away in no time.
Self-trigger Point Therapy
You can use a tennis or lacrosse ball to apply pressure on your lower back. You need to locate the point of the pain, place the ball directly underneath and keep it pressed against the floor. Hold in that position for 30-60 sec. Shift to the next point.
Seated Hip Stretch
Sit down on the ground with your legs outstretched in front of you. Bend your left knee and cross it over your straight right leg. See to it that you are keeping your back straight and pulling your right knee towards your chest. Stay in this position for 30-60 sec. Return to starting position and repeat with the other leg.
Pigeon Pose
Do this by sitting in dog pose. Bring your right knee forward and bend it outward making sure the outside of your shin rests on the floor. The left knee should be stretched backward. Hold in that position for 5-10 breaths. Repeat with the other side.
Piriformis Stretch
Lie down on the ground, on your back and bend your knees placing your feet flat on the floor. Position your right ankle on your left knee and pull your left thigh towards your chest. Stay in this position for 30 seconds. Return to starting position and repeat with the other leg. While you’re doing the exercise, you’ll feel your lower back and buttocks stretching and your pain slowly subsiding.
