How To Lower Back Pain Relief in 7 Minutes
About 31 million Americans suffer from lower back pain. Back pain can occur both in people that are being sedentary and in people that are incredibly active. These following stretches will help your back feel stronger and will help you relieve pain, spasms and stiffness.
Here are the 7 stretches that will help you relieve lower back pain in just 7 minutes:
Hamstring Floor Stretch
Hold 30 seconds twice for each leg.
Knee to Chest Stretch
Hold for 20 seconds for each leg. This stretch will help you strengthen and relax your glutes.
Hold the position for 20 seconds and repeat on the other knee.
Hold the position for 30 seconds and repeat with the other leg.
Hip Flexors Stretch
Hold the position for 30 seconds, switch and repeat.
The Quadriceps Lying Down Stretch
Hold for 30 seconds on each side.
Total Back Stretch
Hold this position for 30 seconds and then try this:
position for 10 seconds on each side.
Rest and be patient
The spine is a complex and congested collection of joints, nerves, muscles and blood vessels. Thus, there are many structures that can create pain if you move the wrong way, experience trauma or over-stress the area. However, lower back pain can fade away quickly without treatment often within a few days. This is because the body has a powerful ability to heal and most back pain is due to being a little “out of whack” instead of damaged. Be patient if you feel lower back pain, stop any aggravating activities and see if it fades away on its own.
Use cold therapy for acute low back pain
While you’re resting your lower back and being patient for a few days, consider applying cold therapy. Applying ice or frozen gel packs to any acute musculoskeletal injury is effective because it numbs the pain and reduces inflammation. Crushed ice, ice cubes, cold gel packs or a bag of frozen veggies should be applied to the most painful area of your low back for between 10-15 minutes every hour, until the discomfort starts to fade away. Once improved, reduce the frequency to three times per day.
Apply moist heat to chronic lower back pain
If your low back pain is chronic and has bothered you on and off for many months or years, then applying moist heat is likely better because it promotes blood flow and relaxes tight muscles and other soft tissues. A good source of moist heat is microwavable herbal bags, especially the ones infused with relaxing aromatherapy, such as lavender. Put the bag in the microwave for a couple of minutes, then apply it to your lower back while sitting or lying down for about 20 minutes.
Change your sleeping position
Your sleeping position or sleeping environment may be contributing to or causing your lower back pain. For example, sleeping on your stomach can cause too much of an arch in your low back, which compresses and irritates spinal joints and nerves. The best sleeping positions for your lower back are the recumbent position and the supine position on your back with your legs elevated by a pillow. Both of these positions take pressure off your lower back joints and reduces the chances of irritation or pain.
Improve your posture
Too much slouching while you sit and stand can increase the strain on your low back and lead to irritation or pain. Improving your posture can help reduce back strain and relieve existing back aches. In fact, improving your posture can also help prevent recurrence of lower back pain. However, improving your posture is a difficult task that requires daily effort and dedication.
Make sure you are using safe lifting techniques
Though there is some disagreement about the best way to lift, as it varies depending on the circumstances, but there are a few basic rules you should try to follow.
Get a lower back massage
As noted above, not all lower back injuries are joint related. Many are related to muscle pulls or strains. A pulled muscle happens when the small muscle fibers tear, which causes pain, inflammation and muscle guarding or spasms. Thus, a deep tissue massage can be great for mild-to-moderate strains because it calms muscle spasms, reduces inflammation and promotes relaxation. Start with a 30 minute massage from a licensed massage therapist, focusing on your lower lumbar spine and pelvis.
Try some acupuncture therapy
Acupuncture is an ancient Chinese healing art that involves sticking thin needles into specific points within your skin in efforts to reduce pain and inflammation. Acupuncture for lower back pain can be very helpful, especially if it’s done when your symptoms are acute . Acupuncture apparently works by triggering the release of many substances, including endorphins and serotonin, which act to eliminate the sensation of pain.