Many Americans deal with lower back pain daily. They feel there is nothing that can be done since this is a part of the aging process. This however is not true. This article “Home Remedy Network – Tips For Lower Back Pain.” offers some natural solutions that could help provide relief from lower back pain. There are additional links to resources for lower back pain at the end of this article.
Lower back pain is often caused by injury to the sciatic nerve. This nerve is located in the back of your leg. The sciatic nerve controls the muscles in the back of your knee. It also gives you feeling in the soles of your foot and in your lower leg and thigh.
Here are some tips that can help treat or prevent lower back pain:
Home Remedy Network – Tips For Lower Back Pain – Tip #1: Chiropractic Treatment – Spinal manipulation by a trained chiropractic specialist can help offer some relief and in some cases even offer a permanent cure.
Home Remedy Network – Tips For Lower Back Pain – Tip #2: Allow Your Body To Provide Natural Pain Relief, Endorphins – The human body is able to produce natural pain killers called Endorphins. Things like aerobic exercise or any activity that causes the heart to increase its activity for an extended period will release endorphins into your system. Other activities that will release endorphins are massage therapy, acupuncture, meditation and deep breathing. Incorporating these types of activities into your daily life can make a difference.
Home Remedy Network – Tips For Lower Back Pain – Tip #3: Getting Enough Sleep To Allow Your Natural Healing Process To Occur –
Insomnia is caused most often by pain. Almost 2/3 of all back pain is paired with sleeping disorders. This creates a vicious cycle of lack of sleep and the body not being able to heal itself. A combination of relaxation techniques, medication and changes in behavioral patterns can have a positive impact.
Home Remedy Network – Tips For Lower Back Pain Tip #4: Improve Your Abs And Reduce Your Lower Back Pain – Many don’t realize how little exercise your core muscles, the abdominal and back muscles, get in an average day. The abdominal muscles play a key role in support of the back muscles. Weaker abdominal muscles put a greater strain of the back muscles. Here are some simple exercises that can help with lower back pain:
Home Remedy Network – Tips For Lower Back Pain – 4 Easy Exercises To Strengthen Back Muscles
These exercises were developed by Roberta Lenard, owner of Lenard Fitness, a personal-training company in Somerville, Massachusetts, and Anthony Carey, owner of Function First, an exercise studio in San Diego.
How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.
What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.
Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a few seconds. Repeat five to eight times, then switch legs.
How to do it: Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form. Repeat five to six times on each side.
What it does: This exercise improves muscle balance and coordination, making it easier to keep the spine stable for everyday moves, such as walking, running, dancing, and carrying a child. It also tones your glutes, upper back, lower spine, and hamstrings. Tighter abs also keep the spine supported.
Make it harder: Gradually increase the holding time for 10 to 12 counts. For an additional challenge, add movement to the mix by slowly lifting and lowering the extended arm and leg a few inches, maintaining proper form throughout.
How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)
What it does: Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.
Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option: Instead of resting on your forearm, support your body with your hand, palm on the floor and under the shoulder, elbow straight.
How to do it: With your abs gently contracted and hands on hips, take a big step forward with your right foot. Sink down so your right knee is at a 90-degree angle, then push back to the starting position without pausing. Repeat 8 to 12 times, then switch legs and repeat.
What it does: Improves whole-body control, which is key to protecting the spine during walking, running, or stair-climbing. Recruits both surface and deeper stabilizing muscles along the sides, glutes, hamstrings, quads, and calves.
Make it harder: Set up to do a basic lunge, but this time step your right foot out on a diagonal, not straight ahead, as if the foot is pointing to 2 o’clock on a clock face. (When you lunge with the left foot, step it out to 10 o’clock.) The change in foot placement makes it harder to balance. As you get stronger, try it with your hands interlaced behind your head or hold a dumbbell in each hand to increase resistance.
Home Remedy Network – Tips For Lower Back Pain Tip#5: Alternating Ice And Heat Will Help Soothe The Pain- One of the most underestimated options available for relief from back pain is the use of cold packs and then hot packs to reduce back pain and accelerate the healing process.
Ice packs will help reduce inflammation and act as a local anesthetic.
Heat packs offer two main benefits – 1. Increases blood flow to the are where you apply the heat packs and this brings healing nutrients. 2. reduces the pain signals being sent to the brain. You can also use a hot shower, bath or wrap.
Home Remedy Network – Tips For Lower Back Pain Tip #6 – Twice Daily Stretching Of Your Hamstrings Will Help – Even you though you might not realize it tight hamstrings will cause additional stress to be placed on your lower back. You will get a greater benefit if you associate your stretching will another activity.
Home Remedy Network – Tips For Lower Back Pain #7 – Keep Your Mind Occupied – There are things that impact pain that you would not think of. Pain like the act of seeing is a complicated process. Keeping your mind sharp and working on relaxation techniques like meditation and deep breathing can help. Your mental attitude can make a big difference on your ability to manage pain.
Home Remedy Network – Tips For Lower Back Pain
Home Remedy Network – Tips For Lower Back Pain