Experiencing lower back pain is extremely common in the US. A study reported that 50% to 80% population had experienced lower back pain at least once in their lives. Although there are several reasons behind lower back pain, it is generally caused due to a lack of movement.
You can experience an increase in lower back pain after sitting down for hours. Whether you are sitting on a desk, in a car, on a sofa, or your bike, everything can lead to intense lower back pain. In fact, you might be sitting down at this moment.
What Can You Do to Diminish the Pain?
Lower back pain can be painful and cause people to look for different options to relieve pain. Most people rely on pain relief medications, foam rolling, and walking to alleviate lower back pain. However, doctors are now encouraging people to get active and improve their lifestyles to diminish the pain. The movement of the muscles is a much better pain relief than any other option available.
Major Lifestyle Improvements
Lower back pain is caused due to tightness in different muscles around your back, not just one. You can try different workout techniques and stretches for back pain without putting too much stress. You can incorporate different exercises based on the intensity of your lower back pain. We suggest you consult your doctor before any heavy exertion to discuss if it’s the right course of action for you.
You can include glute stretches as a part of your warmup routine before your grueling workout session. The glute stretches improve the blood flow to your muscles and prepare them for extensive activity. With this simple stretch, you can alleviate the tightness in your back, glutes, and hips.
You can even place a folded towel or yoga block below your hips for added support.
Here is how you can make the most out of seated glute stretch:
1. Sit on the floor, with or without a folded towel placed underneath, and extend your legs in front of you
2. While keeping your back straight, lift one leg and place its ankle on the knee of your other leg
3. Remain in the position for 20 seconds and then repeat the process with the other leg
Hamstring stretching is used to increase flexibility and range of motion in a person’s hip. It works on the back of the leg, relieving the tightness of the muscles that support your lower back. You can use a towel or fitness band to perform a hamstring stretch.
Here is how you can do it:
1. Lie straight on the floor with one knee bent
2. Place the strap on the other foot, just below your toes, and hold it in both hands.
3. Slowly move your strapped foot upwards, so the bottom of your foot is facing the ceiling
4. Start pulling the strap until there is tension within your hamstrings.
5. Hold the position for ten to thirty seconds before bringing your leg down
6. Repeat the process two to four times every day
Press-Up Back Extensions
Another way to relieve your lower back pain is to perform press-up back extensions. Here is how:
1. Lay on your stomach and place your hands underneath the shoulders
2. Keep your head, neck, and back aligned while pressing your forearms on the floor. You can feel your shoulder moving upwards.
3. Slowly go back to your starting position
4. Repeat the back extension three to five time a day
Press-up back extensions can help you improve your upper-body strength. If you are unsure about the technique, you can consult a personal trainer for help. When it comes to press-up back extensions, holding the correct form is the key.