Fight the lower back pain!

Back pain is a very common problem occurring in a wide spectrum of the population. Whether you are a million people who have to spend 8 hours sitting on their asses in the office daily, those who prefer an inactive lifestyle, or simply get out of both groups, back pain is a really unpleasant problem, so today I have a few tips and exercises to reduce or even prevent it.

It is actually quite strange .. the fact that you sit all day and do "nothing" can have a negative effect on your body, especially your lower back. But it makes sense - if you sit for long hours in almost one position every day staring at your computer or TV screen, your hips are bent and strained. As a result, the flexors shorten in them and the hip joints weaken. The abdominal muscles and glutes are also relaxed, and therefore other muscles, especially the back muscles, must work to maintain the posture. They overload easily and result in hip pain or lower back aches. Also, very often we unknowingly 'push' our shoulders forward, bringing our spine to a bent position and hunching.

It is long sitting, either because of work or because of not very active way of life, that is the most common cause of back pain. Shortened and stiffened hip flexors can trouble. Problems are mainly caused by 3 muscles: tensor fasciae latae, psoas muscle and biceps femoris muscle. It is when they shorten that the pelvis is tilted badly, the hip bows, and then there are other chain problems: muscle imbalance causes back, hip or knee pain.

However, most people seek comfort in medicines instead of looking for the cause of their problems. There are many alternatives that are much more friendly to the body and not only solve the current problem, but also prevent and treat the causes of back pain itself. Even the slightest symptoms of sore back should be addressed immediately to prevent chronic spine diseases. Combining physical activity, center-weight exercises, and stretching will help you avoid the initial symptoms. Before you start lower back pain exercises, you need to find the cause of the pain so you can choose the right solution. The causes of back pain can be many - flabby muscles, weak center of the body, sedentary occupation, muscle overload (for example, because of carrying handbags or heavy bags on one shoulder), inappropriate exercise techniques, osteoporosis, obesity or pregnancy. Injury or kidney disease are also possible.

HOW TO FIGHT THE BACK PAIN THEN?

STRETCHING

The most common cause of back pain is the shortening of the hip flexors, which is the result of long sitting or lying in one position. Therefore, it is necessary to pay regular attention to their lengtening, so that they regain their flexibility. Stretching should be done as often as possible, especially if you have a sedentary job or if your back aches. The following exercises are an inspiration for appropriate stretching.

Deep lunge forward

Begin in the kneeling position, lean forward and place your hands on the floor / mat directly in front of you. Place your right foot next to your right hand, and then lift your hands off the floor and place them on your hips or a bent leg. Transfer weight to front leg. You should feel tension in the thigh muscles. Hold for 20 seconds and then replace the legs.

Pigeon stretch

Kneel on the mat to be on all fours. Sit on your heels and bend your right leg in front of your body. Slowly pull the left leg back and lean on the instep to make sure it is really in the extension of the body. Keep hands steady. It is important to have a straight back throughout the exercise. Hold in position for about half a minute, then change legs. For advanced, you can start stretching forward by the front leg.

Inverted pigeon stretch

Lay your left leg against your right knee and hold it with both hands. Slowly pull the right thigh to the torso. Stay in position for a while and then loosen and do the other exercise.

WHAT CAN YOU EXPLORE EXERCISE WHEN ANY BACK PAIN?

Regular exercise is one of the most effective ways of treating back pain while preventing it from developing. It is not possible to select one single exercise that is the best, but there are many exercises to strengthen your middle body, back muscles and back muscles to prevent pain or alleviate its symptoms.

STRENGTHEN THE CORE

One of the most effective ways to prevent, alleviate symptoms or ultimately get rid of back pain is to regularly strengthen the center of the body called CORE. So do not just think about doing the plank! Suitable exercises are pelvic bridge, superman, front squat or deadlift. You can also use hip-thrust and other exercises.

Strengthen the back muscles

Regular exercise of the back muscles can do wonders. If you decide to strengthen your back in the gym, make sure you do precise exercises and do not overdo it with weights. Improper exercise or improperly selected weight is another very common cause of back pain. On the other hand, proper strengthening can actually help you from back pain. If you are not sure about the technique, do not hesitate to contact a quality trainer.

WALK!

Even seemingly banal activity, such as walking, can relieve your pain. Walking is a natural movement and if you focus on the correct position of the spine, this activity can be very beneficial for your body. Back pain experts recommend putting at least short walks instead of lying in bed in one position for a long time.

TRY YOGA

Stretching and relaxing elements of yoga are another convenient way to fight back pain symptoms. Yoga helps you activate other important muscles of the body, making it more flexible overall.

ADDITIONAL TIPS AGAINST PAIN BACK!

CORRECT YOUR POSTURE!

Good posture is not only a way to look better, but also to prevent back pain. Improper posture causes pressure on the spine, causing back pain. Make sure your spine is in the correct position throughout the day, during all activities. In particular, concentrate on maintaining the optimal spine position while sitting, but do not bend while walking or doing other activities.

VISIT A SPECIALIST

If your back has been hurting for a long time, you want to be sure, or want someone to teach you really effective back pain exercises, look for a good physiotherapist near you. Your back (or other muscles) will surely be grateful.

MASSAGES AND SAUNA

This method follows the previous point. Another very effective way of relieving stiff backs or preventing pain is regular massage. It is important that in the case of back pain or regular strenuous activities to go to massage really regularly. You can also use dry heat, ideally sauna.

NUTRITION FOR STRONG BONES

What we must not forget is an increased intake of calcium and vitamin D. Strong bones prevent osteoporosis, which is another very common cause of back pain, especially in advanced age in the female part of the population. To maintain strong and healthy bones, calcium and vitamin D need to be added.