How to finally get over lower back pain? We will show you some tips on how to eliminate the pain.

Back pain is a very common problem occurring in a wide range of the population. Whether you're one of the millions of people who have to spend 8 hours a day sitting on your butt in the office, one of those who prefer an inactive lifestyle, or simply fall outside of both groups, back pain is a really unpleasant problem, so today we're going to give you some tips and exercises to alleviate or even prevent it.

It's actually quite strange... sitting all day and doing "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, your hips are flexed and tight. This causes the flexors in them to shorten and the hip joints to weaken. The abdominal muscles and glutes are also loose, so other muscles, especially the back muscles, have to work to maintain body position. These are easily overloaded, resulting in hip pain or lower back pain. We also very often unconsciously "push" our shoulders forward when sitting, putting our spine in a bent position and hunching over.

Why do we start an article on lower back pain with long sitting? Because sitting for long periods of time, whether due to work or a less active lifestyle, is the most common cause of lower back pain. Shortened and stiff hip flexors can be a real pain. The problems are mainly caused by 3 muscles: the hamstrings, the hip flexors and the rectus femoris. It is when these muscles shorten that the pelvis tilts badly, the hips sag and then the problems start to build up: muscle imbalances cause back, hip or knee pain.

However, most sufferers seek solace in medication instead of looking for the cause of their problems. Yet there are plenty of alternatives that are much gentler on the body and don't just address the actual problem, but also prevent and treat the causes of back pain itself. Even the slightest manifestation of a sore back needs to be addressed immediately to prevent chronic spinal conditions.

A combination of physical activity, mid-body strengthening exercises and stretching will help you ward off the initial symptoms. Before you start exercising for lower back pain, you need to find the cause of the pain so you can choose the right solution. So, there can be many causes of lower back pain - flabby muscles, weak mid-body, sedentary jobs, muscle overload (for example, due to carrying handbags or heavy bags on one shoulder), improper exercise technique, osteoporosis, obesity or even pregnancy. Injury or kidney disease is also a possible cause. So how to fight back pain?

Article content:

• Stretching
• What other exercises can be applied for and against back pain?
• Other tips against back pain

Stretching

By far the most common cause of back pain is shortening of the hip flexors, which is the result of sitting or lying in one position for long periods of time. That's why you need to take care to stretch them regularly, so that they regain their flexibility. You should stretch as often as possible, especially if you have a sedentary job or if you already have back pain. The following exercises are inspiration for appropriate stretching.

Deep forward lunge

Start in a kneeling position, leaning over and placing 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. Shift your weight to your front leg. You should feel tension in your thigh muscles. Hold for 20 seconds and then switch legs.

"Pigeon stretch" pose from yoga

To stretch the hip flexors, buttocks and thighs.

Kneel on your mat so that you are on all fours. Sit on your heels and bend your right leg in front of your body. Slowly extend your left leg back and rest it on your hip, checking that it is indeed in extension of your body. Use your hands to help you maintain stability. It is important to keep your back straight throughout the exercise. Stay in the position for about half a minute, then switch legs. For the advanced, you can start to stretch forward behind your front leg.

For a better understanding of this exercise, watch this video:

Inverted Pigeon Pose

Lying down, clasp your left leg on your right knee and hold it with both hands. Slowly pull your right thigh towards your torso. Hold the position for a moment and then release and perform the exercise on the other side.

Cat stretch

You probably know this position from kindergarten or school gym class. It consists of a complex back stretch using hunching and arching. The starting position is in a kneeling position with your hands on the item in front of your body. With an exhale, arch your back and with an inhale, hunch your back. Repeat at least 20 times.

Cobra position

Another very effective stretching exercise is the so-called cobra. Lie on your stomach on a mat. Keep your legs extended and place the palms of your hands next to your shoulders. Using your mid-body muscles, lift yourself up onto your palms into a stretch, keeping your elbows straight. Stay in the raised position for a moment, then release and repeat several more times.

What other exercises can be applied for and against back pain?

One of the most effective ways to treat back pain and a great prevention against its development is regular exercise. It is not possible to pick one single exercise that is best, but there are many exercises that strengthen your mid-body, back and buttock muscles that can prevent pain or alleviate its symptoms.

Strengthen your midsection

One of the most effective ways to prevent, relieve symptoms or ultimately get rid of back pain altogether is to regularly strengthen your mid-body, called CORE. We have already discussed this in this article. So definitely don't just think about doing crunches! Suitable exercises are plank and all its variations, pelvic bridge, superman (which were discussed in the mentioned article). You can also use hipthrust and other exercises.

Strengthen your back muscles

Regular exercise of the back muscles can do wonders. If you choose to strengthen your back at the gym, make sure you perform the exercises precisely and don't overdo it with the weights. Improper execution or improperly chosen weight is another very common cause of back pain. On the other hand, proper weight training can actually help you from back pain. If you are unsure about your technique, do not hesitate to reach out to a quality trainer instead in this case.

Take a walk!

Even a seemingly trivial activity like taking 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. Experts recommend taking at least short walks for back pain instead of lying in bed in one position for long periods of time.

Try yoga

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. We have already covered a few basic elements above, it is advisable to attend a class or a class conducted by a professional to learn the right technique.

Other tips against back pain

Straighten up!

Good posture is not only a way to look better, but also a prevention against back pain. Incorrect posture causes pressure on the spine, which causes back pain. Throughout the day, make sure your spine is in the correct position during all activities. In particular, focus on maintaining optimal spinal position while sitting, but don't slouch even when walking or doing other activities.

See 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,find a good physiotherapist in your area. Your back (or other muscles) will certainly thank you.

Massages and sauna

This follows on from the previous point. Another very effective way of relieving a stiff back or preventing pain is regular massage. It is important that if you have back pain or regular strenuous activity, you should actually go for massages regularly. You can also make use of dry heat, ideally an infrasauna.

Foam roller

And we'll stick to massages and relaxation. If you don't have the time or financial means to attend massages regularly, get a foam roller for your home, which is a great tool for relaxing your muscles. You can use a massage foam roller to relax virtually any muscle in your body, but you can also use it as a strengthening tool.

Beware of backpacks, heavy bags, purses and other items

Another hidden but very common cause of back pain is carrying heavy bags, purses, backpacks on one shoulder. This puts your spine in a misaligned position and one side of the body is more stressed than the other and this is the reason for the pain.

Take work breaks!

During sedentary work hours (whether in the office or driving) , schedule short breaks during which you get up, walk around lightly and stretch. As mentioned above, make sure your sitting position is upright too, don't slouch at the computer. It is also important to choose a suitable chair that provides firm support for your lower back.

Nutrition for strong bones

Another thing not to be forgotten is theincreased intake of calcium and vitamin D. Strong bones prevent osteoporosis, which is another very common cause of back pain, especially in the female population at an advanced age. Calcium and vitamin D supplementation is needed to maintain strong and healthy bones. For calcium intake , consume plenty of dairy products, green vegetables, but also look for a good quality supplement. Forvitamin D, it is advisable to be exposed to the sun, consume plenty of egg yolks, oily fish and it is also found in some dairy products.

What to take away from the article?

It is very important to find the cause of back pain and start addressing it early. The best way to prevent back pain is to learn the right posture, be active, engage in sports, especially stretching and strengthening the internal muscles. You can also take advantage of relaxing in the sauna or regular massages. If you have already developed back pain, don't hesitate to see a specialist who can reliably help you find ways to relieve your aching back and teach you exercises that will help you help yourself later.

Sources:
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics
https://www.ncbi.nlm.nih.gov/pubmed/25681408
https://www.ncbi.nlm.nih.gov/pubmed/26006705
https://8fit.com/fitness/best-exercises-for-lower-back-pain-relief/
https://www.healthline.com/health/back-pain-management#lighten-your-load
https://www.bodybuilding.com/content/4-lower-back-exercises-for-desk-jockeys.html
http://www.apta.org/Media/Releases/Consumer/2012/4/4
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/calcium-full-story/
https://www.mayoclinic.org/healthy-living/adult-health/multimedia/back-pain/sls-20076817