Lower back pain is a prevalent condition that affects millions of people worldwide. It can affect anyone, but it is mainly seen in people between 30 and 60. Low back pain is caused by inflammation of the spinal cord. This can be due to an injury, such as a car crash or fall, or other conditions, such as arthritis, can cause it. Because low back pain is so joint, many treatments are available. These treatments include rest, anti-inflammatories, heat therapy, exercise, and surgery.
There are many natural and non-invasive ways to reduce back pain. If you’re suffering from a lower back pain flare-up, one of the first things you should do is exercise. It can help relieve pain and keep your spine healthy. In addition to aerobic exercises, strengthening programs such as yoga or Pilates can help reduce back pain. However, not everyone responds to these treatments. For this reason, you must see a doctor if you have low back pain. Your doctor will be able to find out the cause of your low back pain and whether any treatment will be effective for you.
You can also keep your back healthy by avoiding unnecessary strain, overextension, and sitting for too long. If you do experience a lower back pain flare-up, don’t hesitate to contact your doctor. They may recommend a few simple steps that can help ease the pain. Be sure to get relief soon – it could be the difference between stopping a flare-up or causing more damage in the long run.
Back pain is no fun. Secondhand, it can be a significant distraction. When you’re suffering from back pain, you may be unable to focus on other things or even function. And when you’re in pain, sleeping well and feeling rested can be challenging. This can make you more tired and prone to other health problems. But there are ways to reduce your risk of back pain — and fend off the symptoms when they do strike — by taking care of your body with regular exercise and healthy habits.
Low Back Pain Exercises to Fend Off Back Pain
Here are three exercises that I use to fend off back pain flare-ups.
The exercises are simple, quick, and effective.
1- Quad Stretch
Stand upright with one hand against the wall for balance, maintaining good alignment with your head, shoulders, and hips. Bring one heel against your seat, holding your foot with your hand. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.
2- 90/90 Hip Flexors Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Take a big step back with one foot with your ankle pressed against the floor and bend your front knee directly over your ankle. Ideally, bring both legs to a 90-degree angle and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
If kneeling is uncomfortable, place something underneath your back knee like a blanket, mat, or a rolled towel.
3- Internal/ External Thigh Rotation
Tighten your abdominal muscles. Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Take a step forward with one foot, ankle pressed down to the floor, then slowly move your thigh from side to side. Relax and repeat the movement on the opposite side.
Watch the video, and please comment on what tricks
you used to fend off a back flare-up or suggestions you give your clients.
P.S. – I just heard back from the BCRPA. They have approved a scoliosis & exercise
Distance education course for 6 CEC. To learn more, CLICK HERE.
– Rick Kaselj