Immediate Relief for Lower Back Pain
Lower back pain is one of the most common reasons we miss work and other activities that are important to us. It is a painful and frustrating experience. At any given time, 31 million Americans suffer from it. Hampton Roads Orthopaedics Spine & Sports Medicine treats countless patients each year with a variety of treatments to help ease the pain.
Causes of Lower Back Pain
The back is a complex structure, made of muscles, bones, joints and ligaments. Although it withstands extreme stress, it can be injured accidentally from a heavy impact. You feel pain in your back resulting from:Strained muscles
Sprained ligaments
Ruptured disks
Irritated joints
But even a simple action such as turning over in bed can twist the spine just enough to cause a back injury. Other factors that contribute to back pain include poor posture, arthritis, obesity and stress.
Stretches for Lower Lumbar Back Pain
Gentle stretching is an effective way to provide relief to pain in the lower back.
Lie on your back with your toes pointed up.
Slowly bend one knee, pulling your leg up to your chest
Use your hands to gently pull the knee towards your chest
Hold for half a minute and relax the leg to starting position
Repeat several times with each leg
Tips for Relief
Reduce Inflammation. In the first 24 to 48 hours after the injury, apply an ice pack to the area several times for 20-minute periods.
Maintain Movement. Our bodies are designed to move and when we are sedentary the pain increases. Keep moving through gentle exercises such as walking.
Use Good Posture. Your back supports your weight, so slumping puts additional strain on the lumbar region. Bend from the knees when picking up objects from the floor and avoid shoes with high heels.
Ref: hrosm
