Lower back pain plagues individuals from youth to the elderly. Its causes are numerous and range from occasionally moving incorrectly and straining the back to chronic pain based on poor posture, weak muscles or an injury from long ago.
The National Athletic Trainers Association suggests mobilizing yourself. Sitting for hours at a time with poor posture strains the back and makes muscles stiffen. Try to break up your sedentary positions by stretching and walking around regularly, and try to add relaxing workouts such as yoga, pilates, or swimming to keep you limber with easy movement. Do this every day, and always warm up before physical activity with stretches and a few minutes of cardio work, which increases muscle mobility and decreases the chances of hurting your back.
- Lie on your back with your hands placed under your rear, neck and shoulders lifted off the ground, and pump your ankles up and down.
- In the same position, slowly bend and straighten your knees, together or one at a time.
- Also on the floor in the same position, bend one knee and place the foot flat on the floor. Slowly raise other leg, keeping it straight, as high as you can, and then lay it back down on the floor.
- Stand against a wall and lower the body into a sitting position – back against the wall and knees bent at a 45 degree angle, tightening your abdominal muscles
- Stand with a hand on a chair or against a wall and raise up on your tip toes.
- On the floor, lie down on your back and then slowly lift one knee, using your arms to pull it in to your chest. Switch legs.
Consulting a chiropractor is always the best thing to do for the onset of back pain. Read on for some tips and habits that can help reduce lower back pain.