How to bounce back from lower back pain
It happens to the best of us. You wake up, try to get out of bed, and suddenly you’re hit with a sharp pain in your lower back. Ouch! Lower back pain is incredibly common, and it can be caused by any number of things, from sleeping in an awkward position to lifting something heavy.
The good news is that, in most cases, lower back pain is relatively easy to treat. In this blog post, we’ll give you some tips on how to get rid of over back pain fast!
Some Causes of Lower Back Pain
There are a number of different things that can cause lower back pain. Some most common causes include:
Sleeping in an awkward position: This is one of the most common causes of lower back pain. If you sleep on your stomach, your spine can get out of alignment, which can lead to pain. To avoid this, try sleeping on your back or side. Me personally I like the full body pillow, it’s cheap and easily replaceable. The body pillow forces me to lie on my side and removes the heat that builds up when it’s skin on skin, I cuddle it like it’s my wife (still in her 20s). A single pillow works well here too.
Lifting something heavy: If you lift something heavy without using proper form, you can strain your lower back. This is especially common if you try to lift something that’s too heavy for you. When lifting something heavy, be sure to bend at your knees and keep your back straight. Also, don’t twist your body while lifting; instead, turn your whole body in the direction you’re moving the object.
Strained muscles: Another common cause of lower back pain is strained or pulled muscles. This can happen if you overstretch yourself or if you participate in activities that put strain on your lower back muscles, such as running or biking.
Arthritis: Arthritis is a common cause of lower back pain in seniors. Arthritis occurs when the cartilage between the bones breaks down, which can lead to inflammation and pain.
Lack of movement: our entire bodily functions rely on movement – we won’t cover this again but if you haven’t start by reading what your body needs
3 Exercises for Quick Recovery from Lower Back Pain
If you’re dealing with lower back pain, there are a few exercises you can do to help relieve the pain and improve your mobility. Here are three exercises we recommend:
This stretch is great for relieving tension in the lower back and hips. To do the knee-to-chest stretch, lie on your back with your knees bent and feet flat on the floor. Place your hands on your thighs or behind your knees, and slowly bring your knees toward your chest. Hold for 30 seconds, then return to the starting position. Repeat 2-3 times.
#2. The Child’s Pose
This stretch is perfect for beginners. To do the child’s pose, start on all fours with your wrists aligned with your shoulders and your knees aligned with your hips. Sit back on your heels, then exhale and slowly lower your torso and head to the floor in front of you. Rest your forehead on the floor and extend your arms in front of you or out to the sides (whichever is more comfortable). Hold for 30 seconds to 1 minute, then slowly return to the starting position by pressing through your palms or forearms as you raise your torso and head off the floor.
#3. Trunk Rollovers
Super simple. Sit on the ground with your knees bent at 45 – 90 degrees in from of you, the best way to judge is through comfort so don’t bring your heels to close to your buttocks. Lean slightly backward resting on your palms for balance. If you are comfortable, slowly move both knees to the right, then back to the middle and then toward the left. All you are essentially doing is moving your knees from left to right, as you loosen up gradually allow your knees to go further to the side.
#4. The Superman
I know we said 3 but…THE SUPERMAN is just so darn good, if it were a food it would be classed as a super food! Here is your “super exercise” bonus addition as it stretches your lower back but it also activates the correct muscles allowing your back to start the healing process through activating the correct muscles getting blood flow to the right places. The additional benefits of the superman are strength building and you guessed it…mobility!
To do this pose, lie on your stomach with your legs extended behind you and place your arms palm-down out in front of you. As you inhale, lift YOUR CHEST and LEGS off THE FLOOR while pushing your HIPS toward the floor. Further, increase the stretch strengthening by raising your arms out in front of you – the SUPERMAN! Hold this position for 1-2 breaths before returning to starting position. Repeat 5-10 times.
Back pain is a B*** but it’s preventable!
While lower back pain is incredibly common—and often quite painful—it’s usually easy to treat at home with some simple stretches and exercises. In this blog post, we’ve given you three exercises that can help relieve lower back pain quickly; we hope they help! Look out for our next blog post where we will address some easy to do at home back strengthening to help you prevent that lower back pain from coming back.
Let us know in the comments what caused your back pain, I’d had some that are Dad Joke worthy!