“Effective Strategies for Alleviating Lower Back Pain”
We all experience lower back pain from time to time, and it can be really tough. So, what are some simple tips to alleviate or prevent the pain without reaching for pills? Let’s find out!
Does back pain bother you constantly? You’re not alone. This issue affects a large portion of the United States. In fact, 80% of the US population will suffer from chronic or acute lower back pain at some point in their lives. That’s a scary statistic. Additionally, 2% to 10% of people with low back pain will develop chronic pain.
Nowadays, most people turn to pain pills when lower back pain strikes. However, over-the-counter medications like Advil can have numerous side effects and may lose their effectiveness over time, potentially desensitizing you.
Instead of reaching for pills, use your body to help heal your pain. This is a healthier approach. Here are some tried and true tips that I’ve used over the years to manage my lower back pain.
First, stand up straight and place the palms of your hands on your lower back. Arch your whole back while feeling a stretch in your abdominals and shoulders. Return to the starting position and relax. Repeat this five times for an invigorating morning stretch.
Next, try the static back exercise. Lie on your back with both legs bent at right angles and your feet on a chair or couch. Rest your arms at shoulder level and let your lower back settle onto the floor. You should feel the tension dissipate. Breathe into your belly, letting your stomach rise and fall. Do this for five to ten minutes.
If you sit all day, the best way to alleviate lower back pain is to sit on your sit bones. To find your sit bones, feel underneath your bottom for the two bony protrusions at the base of your pelvis. Rock your pelvis slightly forward to bring yourself into a neutral spine. This helps reinforce good posture when sitting for long periods.
Another great tip is to stretch your hips. Start in a half-kneeling position with your front ankle underneath your front knee and your back knee underneath your back hip. Stand up tall, engage your gluteus muscle on the back leg, and feel a stretch in the front of your hip. Lean forward slightly and repeat on the other side. Do two sets of 30 seconds.
Lastly, sleep on your back. This improves your posture because your spine gets support from the bed. It also puts your shoulders in a better position, which helps minimize back pain.
If lower back pain is an issue, refer to this list next time instead of reaching for pain pills. Sounds simple, right? Remember to sit up straight, stand tall, and protect your back!