Low Back Pain – What To Do

Low Back Pain – What To Do

Thank you for sharing your experience with low back pain. It is true that low back pain is a common problem that affects most of us at some point in our lives. The first step to managing low back pain is to stop the activity that caused it, if possible. This can help prevent further damage and allow the body to begin healing itself .

The next step is to react by performing exercises that can help mitigate your back pain. You’ll need to determine your direction preference, or the position that reduces LBP. Once established, you can perform exercises to help alleviate your back pain. Here are some exercises that may help:

• Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest and hold it there for 5-10 seconds. Repeat with the other leg .
• Lower back rotational stretch: Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side. Hold for 5-10 seconds, then slowly go back to the starting position. Repeat on the other side .
• Lower back flexibility exercise: Lie on your back with your knees bent and feet flat on the floor. Tighten the muscles in your belly so that your lower back pulls up, away from the floor. Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor. Hold for five seconds and then relax. Repeat .
• Bridge exercise: Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks. Then raise your hips to form a straight line from your knees to your shoulders. Try to stay that way long enough to take three deep breaths .
• Cat stretch: Kneel on all fours with hands under shoulders and knees under hips. Arch your back up towards the ceiling as you bring your head down, then slowly let your back and belly sag toward the floor as you bring your head up ¹.

It’s important to note that these exercises may not work for everyone, so it’s best to consult a healthcare professional before starting any new exercise program. They can help you determine which exercises are best for you based on your specific needs.