Affecting sedentary people as well as accomplished athletes, lower back pain does not discriminate. Nearly all people experience it at some point in their lives. Sitting for long periods or participating in activities that involve running, jumping, or vigorous movement all put strain on muscles in the lower back. Fortunately, four easy steps help provide lower back pain relief if practiced regularly.
1. Sit properly. To keep undue stress from lower back muscles, do not sit on the edge of a chair. Instead, sit all the way in for complete back support. Limit time spent crossing the legs, and try to sit with at least one knee above the hips. A soft footstool helps.
2. Take advantage of cushions. Place a cushion behind the lower back, and look for one that promises anatomical support. Use the cushion for any chair or car seat. Try placing a thin cushion under the thighs while sitting to take further pressure off the lower back.
3. Use proper sleeping position. Approximately 2/3 of people with chronic back pain have trouble sleeping. The best position to prevent and relieve lower back pain is sleeping in the fetal position on the right side. While placing the left leg over the top of the right helps some people even more, others place a soft pillow between the knees for enhanced relief. In addition to helping curb back pain, laying on the right side also improves digestion and promotes healthy bowel movements.
4. Stretch your body. Stretching is a key activity for healthy joints and muscles, particularly muscles in the lower back. Exercises that stretch and lengthen the hamstrings help most when it comes to lower back pain relief. To garner the benefits of stretching, people might sign up for a local yoga class or confer with a certified trainer or Pilates expert for stretching exercise ideas. Individuals new to stretching should remember to start slowly and proceed at your own pace.
Related: Stretching is Good for Seniors
More Activities for Lower Back Pain Relief
In addition to the four secrets mentioned above, people with lower back pain might try these activities to bring relief:
- Aerobic Exercise
- Deep Breathing
- Core Exercises