Managing low back pain
Back pain is a very common problem. The average age for chronic back pain has reduced over the years and it is very common for individuals in their early twenties to complain about lower back pain. Working professionals have to sit in chairs for about 8 hours daily and without correct posture and ergonomics they are bound to have back pain. Investing in your body is equally as important as investing in your retirement plan, so that you can truly enjoy your money. Fight that back pain now with these simple self supervised exercises and tips of prevention.
Exercises
01. Lumbar extension stretch
To perform this exercise you have to lie on your stomach on a flat surface (use an exercise mat for comfort). Place your arms on the ground, close to your body, with the elbow to palm portion touching the surface. Keep your shoulders back and neck long. Now, start by gently pushing your torso against your elbows and arching your back up. Go as high as comfortable but make sure your pelvis is still in touch with the ground. Hold this position for 10 seconds and return to neutral position gently. Repeat 8-10 times daily.
02. Knee rolls
Lie on a flat surface (use exercise mat for comfort) with your back touching the ground. Stretch your arms out horizontally to maintain balance and keep your legs bent with only your feet touching the ground. Now, roll your knees to one side along with your pelvis while keeping your shoulders firmly on the ground. Hold this position for 2-3 seconds and return to neutral position. Repeat this exercise 8-10 for each side daily.
03. Knee stretch
Lie on a flat surface (use exercise mat and a pillow under your head for comfort) with your back touching the ground. Keep your legs bent and feet firmly touching the ground. Now, move one of your knees upwards towards your chest. Support it both your palms to gain a comfortable stretch. Hold this position for 2-3 seconds and then relax. You will feel a stretch along the lower back or buttocks area. Repeat it 8-10 times for each knee daily. You may also perform this stretch with both knees together if possible.
Prevention tips
Exercises
01. Lumbar extension stretch
To perform this exercise you have to lie on your stomach on a flat surface (use an exercise mat for comfort). Place your arms on the ground, close to your body, with the elbow to palm portion touching the surface. Keep your shoulders back and neck long. Now, start by gently pushing your torso against your elbows and arching your back up. Go as high as comfortable but make sure your pelvis is still in touch with the ground. Hold this position for 10 seconds and return to neutral position gently. Repeat 8-10 times daily.
02. Knee rolls
Lie on a flat surface (use exercise mat for comfort) with your back touching the ground. Stretch your arms out horizontally to maintain balance and keep your legs bent with only your feet touching the ground. Now, roll your knees to one side along with your pelvis while keeping your shoulders firmly on the ground. Hold this position for 2-3 seconds and return to neutral position. Repeat this exercise 8-10 for each side daily.
03. Knee stretch
Lie on a flat surface (use exercise mat and a pillow under your head for comfort) with your back touching the ground. Keep your legs bent and feet firmly touching the ground. Now, move one of your knees upwards towards your chest. Support it both your palms to gain a comfortable stretch. Hold this position for 2-3 seconds and then relax. You will feel a stretch along the lower back or buttocks area. Repeat it 8-10 times for each knee daily. You may also perform this stretch with both knees together if possible.
Prevention tips
- Take short breaks in between your long work hours and perform simple stretching or just walk around the office to keep your spine in motion.
- Make sure your office seating arrangement or your desk in no way is harming your spine. Chairs that make you slump in them or those which make you lean over to see your computer monitor need to be changed immediately.
- Bad posture while sitting and lifting heavy objects is one of the major reasons of lower back pain. When lifting heavy objects make sure you bend at your knees and not your waist.
- High heels may be good for your fashion quotient but they are not as great for your spine. They create unstable posture which disturbs your spine. Exchange them for flats or low-heeled footwear.
- Our spine can handle only a certain amount of weight. Being overweight puts extra stress on the spine leading to back pain.
Low back pain is also a symptom of other underlying diseases. If your back pain doesn’t go away in a few days, contact your physical therapist immediately.
