How to get over lower back pain

sportmassages
Aug 20, 2024
5 min read

Back pain is a very common problem affecting a wide spectrum of the population. Whether you are one of the millions of people who have to spend 8 hours a day sitting on their bottom in the office, those who prefer an inactive lifestyle, back pain is a really annoying problem, and that's why today I am going to give you some tips and exercises to alleviate it, or even prevent it.

It's actually quite strange... the fact that you sit all day and "do nothing" can ultimately have a negative effect on your body, especially on the lower back area. But it makes sense - if you sit for long hours every day in almost one position staring at a computer or TV screen, the hips are flexed and strained. Due to this, the flexors get shorten and the hip joints weaken. Abdominal muscles and gluteal muscles are also "switched off", and therefore other muscles, especially the back, have to work to maintain the body position. They are easily overloaded and the result is hip pain or lower back pain. When sitting, we also very often unknowingly "push" our shoulders forward, putting our spine into a bent position and slouching.

Why do I start the article about lower back pain with long sitting? Sitting for long periods of time, either because of work or because of a not very active lifestyle, is the most common cause of back pain. Shortened and stiff hip flexors can cause a lot of pain. There are mainly 3 muscles that cause problems: Psoas, Hamstrings and Rectus Femoris. It is when they are shortened that the pelvis tilts incorrectly, the hips bend, and then other problems are chained together: muscle imbalance causes pain in the back, hips or knees.

However, most sufferers seek solution in medication instead of searching for the cause of their problems. At the same time, there are many alternatives that are much gentler to the body and at the same time not only solve the current problem, but also prevent and treat the causes of back pain itself. Even the smallest manifestations of back pain need to be addressed immediately to prevent chronic spine diseases.

A combination of physical activity, core-strengthening exercises, and stretching will help you stave off initial symptoms. Before starting exercises for lower back pain, it is necessary to find the cause of the pain in order to choose the right solution. There can be many causes of back pain - weak muscles, a weak core, sedentary work, muscle overload (for example, due to carrying handbags or heavy bags on one shoulder), inappropriate exercise technique, osteoporosis, obesity or pregnancy. Injury or kidney disease is also a possible cause. So how to fight back pain?

STRETCHING
The most common cause of back pain is the shortening of the hip flexors, which is the result of sitting or lying in one position for a long time. That is why it is necessary to pay attention to their careful stretching on a regular basis, thanks to which they regain their flexibility. You should do stretching as often as possible, especially if you have a sedentary job or if you already have back pain. The following exercises are an inspiration for suitable stretching.
a) Deep lunge forward - Start in a kneeling position, bend over and place your hands on the floor/mat directly in front of you. Place your right foot next to your right hand, then lift your hands off the floor and place them on your hips or bent leg. You should feel tension in your thigh muscles. Hold for 20 seconds and then switch legs.

b) Reverse pigeon - Lying down, cross your left leg over your right knee and hold it with both hands. Slowly pull your right thigh toward your torso. Hold the position for a while and then release and perform the exercise on the other side.
EXERCISE One of the most effective ways to treat back pain and at the same time a great prevention before its development is regular exercise. There's no one single exercise that's best, but there are many exercises you can do to strengthen your core, back and glutes, which can help prevent or relieve pain.
WALKING
Even light activity like a walk can relieve your pain. Walking is a natural movement and if you focus on the correct position of your spine, this activity can be very beneficial for your body. Back pain experts recommend including at least short walks instead of long periods of lying in bed in one position.
JOGA
The stretching and relaxation elements of yoga are another good way to combat back pain symptoms. Yoga will also help you activate other important muscles of the body, making it more flexible overall. I already showed 2 basic elements above, to learn the correct technique it is advisable to visit a course or a class led by an expert.
VISIT A SPECIALIST
If your back has been hurting for a long time, you want to be sure, or you want someone to teach you really effective exercises for back pain, look for a good physiotherapist in your area. Your back (and possibly other muscles) will surely thank you.
MASSAGES AND SAUNA
This method follows on from the previous point. Another very effective way to relax a stiff back or prevent pain is regular massage. It is important that you go for massages really regularly in case of back pain or regular strenuous activity. You can also use dry heat, ideally an infra-sauna.
SCHEDULE WORK BREAKS!
During working hours in a sedentary job (whether in the office or driving a vehicle), take short breaks during which you get up, walk around and stretch. As mentioned above, make sure that your sitting position is also upright, do not slouch over the computer. It is also important to choose a suitable chair that provides firm support for the lower back.
NUTRITION FOR STRONG BONES
What we must not forget is the increased intake of calcium and vitamin D. Strong bones are a prevention against 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, you need to supplement with calcium and vitamin D. To get calcium, consume plenty of dairy products, green vegetables, but also look for a quality supplement. In the case of vitamin D, it is advisable to be exposed to the sun, consume enough egg yolks, fatty fish, and it can also be found in some dairy products.