Looking for lower back pain relief? Whether you’re suffering from acute or chronic pain, you’ll be pleased to know that there are a number of easy ways to get rid of back pain.
Some techniques may work better than others for different people. After all, everybody moves in different ways which can cause different problems that will be solved by different methods.
With that in mind, we’ve compiled a list of the easiest ways to get rid of back pain – including the single best exercise for lower back pain. Why not try each one for three days at a time? If your body responds well, you know that that specific technique works for you. If it doesn’t have the desired effect, simply move on to the next one…
1. Don’t sit for long periods of time
A number of lower back pain symptoms are caused by bad posture. And those who sit at a desk for more than six hours a day are at a greater risk of developing low back pain as well as other conditions such as Sciatica. Being hunched over can cause early degeneration in the low back and wear on the discs.
So what’s the solution? We’re not telling you to stop sitting. Instead, why not set an alarm or place a note by your screen that reminds you to stand up and stretch every 15 minutes? Where you can, choose to stand. Standing activates muscles in the core and will stabilise the spine and strengthen it.
2. Keep moving
While being in pain may make you want to stay in bed, movement is the key to lower back pain relief. Staying still is actually the worst thing you can do as it will tighten all the muscles and make them stiffer.
But don’t worry, we’re not going to tell you that you need to run a marathon. Two of the best exercises for lower back pain are swimming and walking. If you can, march on the spot with high knees to get more movement throughout your spine.
3. Drink water and eat well
It may sound simple, but keeping refreshed does wonders for your back. Drinking water keeps the muscles around your spine hydrated, which means they are soft and flexible. The discs between your spine are also largely made up of water. When you’re hydrated, these are strong and full meaning they can absorb more shock acting as added protection.
Eating healthy fats and oil such as Omega 3 also plays a role in reducing overall inflammation in the body which can be helpful with chronic low back pain. You should aim to eat foods like salmon, mackerel, nuts, seeds and raw greens. A healthy lifestyle is also great for reducing other health conditions such as headaches and migraines.
4. Lower back pain exercises at home
Dr Stuart McGill, a spine specialist, has spent years perfecting the best exercises to help with low back pain and also strengthen the spine. He’s narrowed it down to the birddog, curl up and side bridge. These exercises can increase the stability of the low back and prevent long-term chronic pain.
Other popular ones include the brugger relief stretch and rotator cuff exercises. You find out more about these on our YouTube channel.
5. The single best exercise for lower back pain
The Pelvic Tilt exercise is one of the best lower back pain stretches around. Originally a Pilates exercise, it requires you to stand up straight, place your hands on either side of your pelvis and tip your hips back gently. Hold this position for three seconds before rolling the hips forward and holding again.
Repeat for 60 seconds and then rest for 30, performing this technique three times.
6. Lower back support
As well as the above exercises, sometimes it can be necessary to invest in a little extra help. The Wobble Cushion and a traditional back brace are two of our favourites. Great for those who spend long periods sitting down or at a desk, both cause you to tense your stomach and provide a little extra support to your back muscles, discs and ligaments.
7. Your sleeping position
We’re always being asked about how to relieve lower back pain while sleeping. And, what some don’t know is that how you sleep and your mattress may actually be causing your back pain in the first place. Think about it, we spend 1/3 of our life sleeping so if you have a bad spine that is not being supported for 8 hours per night, it will exacerbate the condition.
The best position for most people is to be lying on the side with their arms out in front and legs tucked up at 45 degrees to keep the spine in a neutral position. A pillow between the legs can prevent you from rolling over when you fall asleep too. Unfortunately, sleeping on the stomach is probably the worst position. It puts a lot of stress on the spine and neck.
8. The right shoe
One of the most common lower back pain causes in females is wearing high-heels. Wearing such shoes will tip the pelvis forward and force more pressure on to the lower back. Flat shoes keep the spine and pelvis neutral and stable.
There is a solution, however. MBTs. These shoes are designed for people with back issues. They have a large U-shaped foam sole that provides a rocking motion when walking to minimise impact and ease the joints.
9. Get the help of a specialist
No matter how much you try, sometimes your back needs a little helping hand. Chiropractic principles are simple yet effective. The aim is to remove stress from the body in order to allow it to function as it was intended. Chiropractors focus on the spine and have a particular interest in the low back due to its relation to the nervous system.
From finding the root cause and treating it to preventing symptoms long-term and giving you expert advice, a chiropractor can help you get rid of the problem so that you can become healthier, achieve your goals and prevent reoccurrence.
So there you have it. 9 simple tips to help you improve your overall health and alleviate back pain. If you’re struggling with lower back pain in Woking or the surrounding areas, why not get in touch today? We’re experts when it comes to lower back pain relief.