Do you suffer from lower back pain? If so, then you are not alone. A lot of people experience this type of pain at one time or another in their lifetime. Lower back pain often strikes when we least expect it. The pain can be debilitating at times, and that’s why many people are looking for ways to rehabilitate their lower back. When it comes to lower back pain, the first thing you want to do is figure out what’s causing it, while the next step is finding ways to alleviate the discomfort and allow the body to heal itself.
Seeking guidance from professional companies like Quality Recovery can be beneficial for managing lower back pain.
This blog post presents some practical solutions for your lower back pain. Here, we’ll discuss some causes of lower back pain and list down some exercises that can help prevent the pain.
What Causes Lower Back Pain?
Some of the common causes of lower back pain include:
- Muscle strain
- Lifting heavy objects incorrectly
- Poor posture and sleeping habits
If you’re experiencing lower back pain, it is best to consult a doctor to be safe. These things often come with other health issues, so there’s no harm in being careful about this matter.
A few simple equipment-free exercises are enough to resolve all back pain issues. The exercises strengthen your core reducing pain and dysfunction in your lower back.
1) Bridges
Lie flat on your back and bend the knees while keeping the soles of your feet pressed together. Raise both legs off the ground to form a straight line between ankles, hips, and shoulders. Ensure you have a firm grip around each knee to avoid slippage or rolling backward in this position. Hold for five seconds at first, then gradually increase it over days/weeks making it 15-30 seconds long every time without fail until you feel comfortable enough to move further ahead with these exercises. Perform three sets of ten reps of this exercise daily anytime throughout the day!
2) Lateral Leg-Raise
Raise your leg to the side away from the body while laying down on the floor and bending the lower leg placed on the ground. Raise the top leg without moving any other part of the body and hold it in this position for at least 2 seconds. Repeat the motion ten times for both legs and perform three reps for each side.
3) Crunches
Crunches are nothing but a simple way to strengthen the abdominal muscles. Lie down on the floor or mat, and then slowly curl your knees towards your chest. Breathe out while making this motion and hold it for at least two seconds before returning to the normal state, exhaling as well. Keep repeating until you’ve completed three sets of ten reps.
If your lower back shows no signs of recovery after daily exercise, then consulting a physician will help. Quality Recovery connects you with lower back pain specialists in the Philadelphia, PA, region who can develop a customized treatment plan to help you counter the chronic issue. Get started by sharing your health issues with our team.
