How To Fix Lower Back Pain?
Lower back pain is a common problem these days. There are many reasons for lower back pain in humans, but too much sitting at work or home
is often to blame. You can stretch your back muscles by doing simple exercises regularly several times a day which will help you reduce your lower back pain drastically. Some of the best home remedies for lower back pain are listed below.
1) Ice pack:- One of the easiest ways to get rid of lower back pain is by applying an ice pack on it. This will immediately relieve severe low back pain upon application and reduce inflammation. Apply ice packs on your lower back for 20 minutes three to four times daily until you feel better. Remember not to apply this treatment directly to your skin. Instead, wrap the ice packs in a clean cloth before using them on your lower back.
2) Yoga:- Yoga is considered one of the best exercises that you can do to reduce lower back pain and sciatica (pain that spreads from your lower back into your hips and legs).
There are several poses for back pain relief, but the “Knee to chest” pose is very good at stretching your spine and strengthening your abdominal muscles. Lie flat on the floor, bring both knees up towards the chest, and hold them with both arms while breathing deeply for 10 seconds. Repeat this at least five times daily.
3) Exercise ball:
Using an exercise ball is another effective way to stretch out those tight muscles around your spine and strengthen your abdominal muscles. To do this exercise, lie flat on the floor and place an exercise ball against your lower back. Keeping your knees bent and feet touching the ground, slowly roll yourself up using your abdomen muscles and remain in that position for two minutes. Repeat this process three to four times daily for best results.
4) Pigeon pose:
The pigeon pose stretches out the tight hips, quickly leading to lower back pain problems when left untreated. Take a yoga mat and start in the “tabletop” position (sitting upright with legs extended straight in front of you).
Slowly move one leg forward such that you feel a stretch in the hip area while keeping the other leg straight out behind you. Make sure that you keep the toes of the portion stretched behind you pointed throughout this exercise. Holding this position for 15 to 30 seconds will stretch out your hip flexors and gluteal muscles, which are most likely the reason behind lower back pain. Repeat with another leg as well.
5) Cat-cow pose:
This yoga pose is perfect for stretching your abdominal muscles and lower back muscles, thus preventing chronic low back problems from developing. Start with a “tabletop” position on your yoga mat and slowly bring your chin towards your chest while looking at the navel area (this is called the “cat” pose).
Now pull belly in towards spine without raising chest or shoulders down (this is called “cow” pose). Do not hold either of these positions but rather alternate between them. Repeat this process five to six times daily for best results.
6) Child’s pose:
This is one of the most relaxing yoga poses that you can do to relieve lower back pain and related problems. Start with a “tabletop” position on your yoga mat or any flat surface and slowly bring your abdomen towards the floor while keeping your chest up high.
If you cannot touch the floor quickly, bend forward as much as possible without forcing yourself. Hold this pose for 30 seconds and repeat it three to four times every day until you feel better.
7) Seated twist:
Twists effectively stretch out all those tight muscles that cause lower back problems, thus preventing them from developing chronic common back issues. Sit on the floor with both knees bent, and arms extended straight in front of you.
Slowly twist your upper body towards one side while keeping the pelvis stationary, hold this position for 10 seconds, then turn back to the original work and repeat for the second side as well (you should do four sets).
8) Hamstring stretch:
This exercise stretches out the tight muscles in your legs, which are usually the culprit behind lower back pain. Lie flat on your stomach with both feet extended towards the ceiling and try to get them as close to each other as possible while keeping them straight.
Now use your hands to grab both ankles and pull gently until you feel a stretch in the hamstring area (back of your upper leg). Hold this position for 30 seconds and release slowly while keeping both feet together.