It is very important to get lower back pain relief to perform your daily activities with ease. Many factors cause lower backaches, the most common being injury. Medication is available to treat the pain, but this relief is temporary. Moreover, you can get addicted to the drugs by using them frequently. It is necessary to find the cause of the problem rather than suppressing the pain with painkillers.
Simple Exercises For Lower Back Pain
One of the easiest options available for lower backache is exercise. It works wonders and usually gives great result. If excessive bending is the cause of pain in the lower back, it may need an exercise that will enable to move the pain to the opposite direction.
A good exercise that will help to eliminate pain is to lie down flat on your stomach. Place your hips firmly on the floor and slowly raise your elbows while arching your back. Hold this position for a minute and then come back to the original position. This has to be repeated until you are able to hold this position for five minutes.
Some Important Tips To Take Care For Your Back
Follow some of these simple tips in your daily routine. These will provide you with good backache relief:
Standing Position – The correct posture to stand is by balancing the weight on your feet, which will help the back to support you easily. Always wear comfortable shoes, especially low heel ones. Avoid slouching. Keep your hands lightly clasped behind the back to reduce the tension in the back muscles.
Sitting Position – Avoid sitting at one place for long hours. The seating arrangement at your work place should be designed to provide proper support to your back. In case your work requires sitting for longer hours, try to take periodical short walks and switch positions more often. Even light stretching will rejuvenate the blood circulation and decrease tension.
Lifting Position – The first thing to remember while lifting objects is to avoid the objects that are too heavy for you. The correct position to lift is to pull the stomach muscles in, keep the head positioned in line with the straight back facing down and then lift the object. Never twist while lifting and place the object close to your body.
Routine exercise – A warm up before starting the exercise routine is necessary. A half hour of swimming, bike riding or walking will increase your flexibility and strengthen your muscles. Tai chi and yoga are suitable to improve your posture. If you are commencing exercise after a long break, start with low impact exercises and that too according to a physician advice.
Daily habits – Too much weight leads to backache and other related complaints. Having a balanced diet and proper nutrition shall prevent the accumulation of excess fat in the body. Avoid smoking as it is not only injurious to the overall health, but also adds to the degeneration of spinal disc to a great level.
Exercising and performing your daily activities can keep away back pain. However, in case you encounter chronic pain in the lower back in spite of all the precautions, it is advisable to visit a doctor for a suitable lower back pain relief.