So the excruciating pain in your lower back has persisted days on end. You have tried painkillers, you have tried simple exercises and you might have even gone in for a message but nothing seems to work.
So what could be the issue here?
Well, the lumbar spine –commonly referred to as lower back – is arguably one of the most well-structured and well-engineered parts of the human body. As matter of fact, the lower back is a merger of nerves, bones, ligaments and joints all working in unison to support the whole body.
However, the lower back – just like all body parts – is susceptible to strain and injury. This could be as a result of lifting heavy objects, twisting your spine while lifting, poor postures and stationary positions, sudden or slow movements that put a lot of pressure on the spine, or due to overstretching of muscles.
As you can see, the lower back is very delicate. Treating lower back pain is just as delicate but if you know what you are doing then it should not be a struggle so here are 5 simple techniques from https://luminas.com that you can use to relieve –and eventually annihilate – lower back pain.
1. Stretch your hamstrings.
Hamstrings are the tendons at the back your knee. Am sure you are wondering what hamstrings have to do with back pain – Well, the human body is smartly built. In the event that the hamstring muscle at the back your knee is tight, your sacroiliac joints will be stressed. Resultantly, any pressure on the sacroiliac joints will be transferred to your lower back.
Therefore, it is important to exercise your hamstrings by lying on your back and stretching you knees in an up-down motion for 10-15 minutes twice daily.
2. Pose on your sides.
When sleeping, resting or lying down remember to sleep on your side. This transfers the pressure of your body’s weight (that would otherwise be put on your back) to the rest of the body. Resting or sleeping in this posture will reduce and fix your lower back pain.
3. Conduct temperature therapy on your back.
As you go through having lower back pains, it is important to relieve the pain. Temperature therapies are a common way of relieving back pain. All you need is ice and a plastic bag.
Put the ice in the bag and press gently on the area when there is pain. The importance of this is that it reduces inflammation and acts as anesthetic. Alternatively you can press a towel in hot water and press it against you lower back, this will improve blood flow in your back and fix it.
The beauty with all these techniques is that they will not cost you a dime and you can do it all from the comfort of your home or place of work.
Lower back pain can be a horrible and very frustrating experience and even more frustrating is the search for relief.
Most importantly, consider healthy postural movements and sitting positions. Instead of leaning back and swinging into your chair, why not sit up right; instead of straining your back with heavy load, how about you get pulleys and trolleys to help you do the work; and instead of engaging in extreme physical activity that might overstretch your muscle, how about you evaluate an exercise before participating in it; and how about investing in comfortable mattresses and couches? It is better for you and your back.
When it comes to back pain, prevention is better than cure. Take of your back and it will take care of you. Remember, to fix any lower back pains you can try to stretch your hamstrings, you can rest on your sides, you can also conduct temperature therapies on your back, you can stop carrying any heavy load and you can change your diet too.