One of the most common areas that people suffer pain and symptoms is the lower back region. People suffering from lower back pain, struggle with a number of daily activities. It can impact your ability to walk and exercise, it can be difficult to sit at your desk to work and can make even the simple daily task of getting dressed hard. If you want to help relieve lower back pain, or prevent ongoing issues with the area, here are three tips;
1. Core stability
2. Two balls in a sock
3. Keep moving
1. Core stability
It’s a well-documented and researched fact that increasing your core stability can help to reduce pain and symptoms in the lower back. Increasing your core stability strengthens the muscles around the lower back and gives support to the area. There are many ways to strengthen your core, but a really easy way is to do the plank. This involves lying on your stomach and pushing up onto your toes and forearms. With your forearms together, try to keep your back straight, don’t have your bottom too high or too low. If you’re in the right position you should feel tension build in your abdominal muscles. Start out holding the plank position for a short time, maybe 10-15 seconds, then build up to the point where you can hold it for up to a minute.
2. Two balls in a sock
A lot of people with lower back pain will have tight muscles around the spine of the lower back. A great way to help loosen the muscles of the lower back is rolling on a tennis ball. An even better way to help loosen off the muscles is to get two balls and put them into an old sock. Tie off the open end of the sock so the balls stay fairly close together. Now you can lie on your back, with your knees bent up and your feet flat on the floor. Place the two balls in a sock under your lower back so each ball sits on either side of the spine. Roll your lower back over the balls for a few minutes, working along the length of the lower back.
3. Keep moving
A high number of people spend their days sitting at a desk for hours at work. When you are sitting down there is more pressure going through your lower back then when you are standing. To avoid excess pressure on your lower back it is best to avoid sitting for prolonged periods of time. Keeping yourself up and moving will minimise the stress and strain that is put on your lower back. If you’re able to get up and move around for a few minutes every hour, this will help keep your lower back in better shape. If you are suffering from an acute lower back episode, it is best to keep yourself moving as much as possible. Try to only sit for 10-15 minutes at the most. If you stay seated for much longer than that, your muscles will stiffen up more and more.
If, after trying the above tips, you still suffer from lower back pain, you should get yourself checked out. Visit your local Osteopath for an assessment and treatment