Lower back pain can be a constant dull ache, a throbbing pain that is unbearable, or something in between. As many as eighty percent of adults experience lower back pain in their lives, and sometimes it has a simple cause. It is always a good idea to talk to your doctor before treating your lower back pain, as it could be caused by a serious medical issue that requires a doctor's supervision for treatment. Otherwise, here are two simple causes for your lower back pain and solutions to help you get rid of it.
Problem: Sedentary Life
When you have a sedentary life, it is common for your body's core to not be strong enough. When you get up in the morning, you sit down for breakfast, and you sit down in your car to drive to work. Then, when you get to work, you most likely sit down to work. Sitting all day long is a recipe for weak core muscles and added strain on your back muscles.
Your core muscles, which include your back and abdominal muscles, support your upper body. Without a strong core, a back injury can occur as your weak back muscles try to support your entire upper body.
Solution: Strengthen Your Core Muscles
One solution to help you strengthen your weak core muscles is to work them more throughout the day. If you can't fit in the recommended thirty minutes of exercise every day, you can strengthen your core while you are at work.
Instead of sitting in your padded and supportive office chair, sit on an inflatable stability ball. While you sit on a stability ball, your core muscles have to work and contract to keep your body in position at your desk. While you are sitting, focus on tightening your abdominal muscles. When these muscles become stronger, they can help support your upper body and spine alignment, reducing the chance for lower back pain.
Many offices are allowing employees to convert their desk to a standing desk, eliminating the need to sit in a chair all day. A standing desk is positioned higher so you can comfortably work while you are at a standing position. By standing at work, your core muscles become stronger and work harder than when you sit in a chair.
Problem: Not Stretching Properly
If you already exercise regularly and you are experiencing lower back pain, it may be because you are not properly stretching your muscles afterward. As you do repetitive and rigorous exercises, this puts tension on your lower back muscles. Over time, when you don't stretch the muscles after you work them, the tension can lead to injuries from overuse.
Always check with your doctor first to rule out any spinal injuries or other serious medical conditions.
Solution: Take Part in Yoga Stretching
Yoga is a great way to stretch and relieve tension in your body, especially in your back muscles. Here are two yoga poses you can do to stretch your tight back muscles after you exercise.
- Two-Knee Twist - Lay on your back with your knees bent and both arms stretched out to the sides of your body in a T-shape. Let your legs relax and lower them to the left side, stretching your lower back. Make sure both of your arms and shoulders remain touching the floor. Hold this for one to two minutes. Repeat, lowering your legs to the right side and hold the position for one to two minutes.
- Sphinx Pose - Lay on your stomach and prop up your torso on your forearms, with your elbows under your shoulders. Press down on your pelvis and palms until you can feel your lower back stretch. Hold this for one to three minutes as you allow blood to flow back into your lower back muscles.
Use these recommendations to help relieve your lower back pain, whether you are sedentary or in great physical shape. For more information, visit a website like http://www.swfna.com.