Pain in the lower back has become a common problem, whether it is a child, a woman, or an old person, everyone is troubled by this pain and there is no cure for it even with the doctor.
Low back pain ranges from mild to severe and is caused by a number of factors including poor posture, muscle strain and injury.
Causes of Lower Back Pain
1. Bad Posture
We do any work that can the possibility of pain and discomfort by standing or sitting in a bent, bent position for a long time.
2. Muscle strain
This occurs/chances when the muscles and ligaments of the lower back are overused or injured. This can be caused by repetitive motion, heavy lifting, or sports.
3. Herniated disc
A herniated spinal disc occurs when the soft center of the spinal cord uplifts outward and puts pressure on the nerves. This can cause lower back pain, numbness/inertia or tingling in your legs.
4. Arthritis
Arthritis is a condition in which there is swelling and pain in the joints. and that starts with lower back pain
5. Degenerative Disc Disease
It is normal for humans according to the process of aging. Our spinal discs lose their elasticity, making us more prone to injuries and fractures of any kind.
6. Heavyweight
Many times we unknowingly lift heavy weights or do heavy work continuously due to which this problem comes.
Symptoms of lower back pain
1. The start of pain or sharp pain in your lower back
2. Stiffness in the lower back
3. Difficulty standing or sitting
4. Numbness or tingling in the feet
5. Weakness in legs or feet
Treatment options for low back pain
1. Physical Therapy
Physical therapy today is effective at reducing pain and can help strengthen the muscles in the low back and improve posture to prevent new injuries.
2. Medicines
If you are in severe pain, you can take over-the-counter pain relievers. And anti-inflammatory drugs can help reduce pain and swelling.
3. Chiropractic Care
Chiropractic care can help improve your posture and may reduce pain by realigning your spine and relieving pressure on nerves.
4. Massage Therapy
Massage therapy can help to relax the muscles of the lower back and reduce pain and discomfort. But it should be done very carefully, massage should be done very comfortably by an intelligent person.
5. Acupuncture
Acupuncture involves inserting fine needles into specific points on the body to relieve pain. It feels a little painful, therapy doctor can do it comfortably
6. Yoga
You can start yoga for this, Baba Ramdev who is a yoga guru, he has some easy solutions for lower back pain, you can do them very carefully, and very comfortably.
Prevention of Lower Back Pain
1. Maintain a Good Posture
To reduce the strain on your lower back muscles, Begin by sitting or standing straight with your shoulders back and your chest out
2. Exercise regularly
You should start exercising regularly. Strengthening the lower back muscles can help. And if there is an injury, it can help in preventing the injury.
3. Stretch
The daily stretching you do helps improve flexibility.
4. Maintain a Healthy Weight
If you are overweight, there may be extra pressure on the lower back. That’s why you need to maintain a healthy weight to prevent pain and discomfort.
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Exercise for lower back pain at home
Note: If you are not understanding any exercise, then you can search it on YouTube.
1. Knee to Chest Stretch
First of all spread a clean mat/sheet on the ground and then lie down on your back and bring one knee towards your chest, hold your knee with both the hands. And do this for 25 -30 seconds and then do the same on the other side.
2. Cat-Cow Stretch
Start on your hands and knees, placing your wrists under your shoulders and your knees under your hips. Arch your back, bring your head and tailbone toward the ceiling, then round your back and tuck your chin to your chest. And repeat this at least 10-15 times. If you don’t understand then watch on youtube.
3. Hamstring Stretch
You should sit on the floor with one leg straight in front of you and the other leg bent, resting the foot on the floor. Reach forward and hold on your straight leg for 20-30 seconds. Repeat the same on the other side.
4. Pelvic Tilt
Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis, tuck your tailbone down, and hold for 10 seconds. Repeat 10-15 times.
5. Lower back rotation
Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders on the floor and slowly swing your legs from side to side. Repeat 10-15 times.
6. Wall Sit
Stand with your back against a wall and slide down into a sitting position, as if you were sitting in a chair. Hold for 20-30 seconds and then stand back up.
7. Aerobic Exercise
Aerobic exercises, such as walking, biking or swimming, can help reduce lower back pain by improving circulation and strengthening the muscles in the lower back.
Simple Yoga Asanas for Back Pain
Note: Yoga should be practiced under the supervision of a qualified instructor. It is important to pay attention to your body and avoid any postures that cause pain.
Note: If you do not understand any one, then you can do it by watching them on YouTube.
Child’s pose (Balasana)
Stand on your knees with your legs bent and your arms out in front. Your hips should be lowered towards your heels, and your forehead should rest on the ground.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Your head should be pointing towards the ceiling. Next, arch your back and bring your tailbone and head towards the ceiling. Then, wrap your arms around your neck and lower your chin.
Adho Mukha Svanasana
Begin by laying on your hands and knees. Your wrists should be under your shoulders. Keep your knees below your hips. Straighten your legs and arms into an inverted V shape by lifting your hips.
Cobra Pose (Bhujangasana)
Lay on your stomach, with your hands underneath your shoulders. Keep your elbows close together. Lift your chest up and lift your head off the ground.
Spinal Twist (Ardha Matsyendrasana)
Lie on your back with your legs extended in front of you. Your right knee should be bent. Now, bring your left foot up to your left knee. Your right hand should be behind you, and your left hand should be on your right knee. Turn your right hand towards the right.
Happy Baby Pose (Ananda Balasana)
Lay on your back, with your knees bent. Your feet should be pointed towards the ceiling. Reach out to the outside of each leg and pull your knees towards the armpits.
Warrior I (Virabhadrasana 1)
Stand with your feet together, your arms out in front and your knees bent at the waist. Move forward with your right leg and bend your right knee.
Exercises in Pregnancy for Lower Back Pain
Pelvic tilts
Lay on your back, with your knees bent, and your feet flat on the ground. Relax and tilt your pelvis towards the ribcage.
Cat-Cow Stretch
On your hands and knees, alternate arching and rounding your back.
Kegels
Contract your muscles to stop urine flow. For 5 seconds, hold and then release. Repeat the process 10 times.
Hip Bridges
Lay on your back, with your knees bent. Keep your feet flat on the ground. Your hips should be lifted towards the ceiling. Then lower your hips.
Pigeon Pose
Stand on your hands and knees. Keep your left leg behind your right, and move your right knee forward. Keep your back straight while slowly lowering your hips towards ground.
Child’s Pose
Kneel on the ground, then lower your hips towards your heels and extend your arms out in front.
Standing Cat-Cow Stretch
Stand with your feet together and your hands on your hips. Alternately, arch your back and turn it.
Read more: How can I keep My Kidney Healthy
Easy Exercises for Lower Back Pain
1. Pelvic Tilt:
2. Knee-to-Chest Stretch
3. Hamstring Stretches
4. Cat-Cow Stretch
5. Wall Seats
You can do this exercise anytime, in this you have to stand with your back against the wall and then slowly slide down until your knees are bent at 90 degree angle, now you have to hold this posture for about 30 seconds. wait till then go back to normal
6. Bridging
You have to first lie down on your back with your knees bent and feet flat on the floor and lift the hips up and then lower back down. you have to do this 4-5 times
7. Leg Lifts
First of all you lie down on your back and keep your hands beside you, and keep your legs straight and slowly raise one leg up and then lower it back down, then you have to repeat the same thing with the other leg
Final Thoughts
In today’s time, lower back pain has become a common problem, everyone has this problem, whether it is a big or a small child, this problem can be caused by many factors.
By understanding the causes, symptoms, and treatment options here, you can take steps to prevent and treat the problem.
If your lower back pain is persistent or severe, you should consult a doctor.
Thanks for reading the blog
