Lower back pain is caused by a variety of problems, ranging from damage to the muscles and ligaments of the back to long hours of standing or a wrong seated posture. Standing for several hours daily can lead to different pains in the body and, if prolonged, can affect the posture, back muscle, and leg muscle. Fortunately, this pain can be relieved by following some health techniques. Below are some of them:
1. Massage therapy
Pain in the lower back can lead to tiredness and fatigue, hence the need for massage therapy. Studies have shown massage therapy to help reduce pain and improve health conditions more quickly. It also helps in the recovery of sore muscles which result from excessive physical activity. For a sports massage, both the techniques of Swedish massage and deep tissue massage are combined to release chronic muscle tension, and is usually adapted to the needs of athletes. Health care providers often recommend massage therapy to relieve lower back pain from standing all day, and also improve the body’s range of motion and stimulate the brain’s dopamine and serotonin levels.
2. Back extensions
This exercise helps to lengthen the spine and relieve lower back pain. To do this, bend forward slowly at the waist as far as you can, with your back flat. Take a deep breath as you perform this exercise, then keep moving forward so that you feel a stretch on your hamstrings. Try not to round your back as you do this, even though it might be tempting to do so. Repeat for about 20 times.
3. Pelvic tilts
This exercise is suggested by physical therapists. To do this, lie on your back on the floor, with a flat cushion placed beneath your head. With your knees bent and feet flat, flatten your back against the floor by tightening your abdominal muscles and then tilt your pelvis towards your heels so that you feel a light arch in your lower back. Hold on for 10 seconds. Ensure that your body is relaxed as you do this exercise, then return to the starting position when you feel a muscular contraction in your back. Repeat for about 15 times.
4. Aerobic exercise
Aerobic exercise has been shown to relieve lower back pain from standing all day. It also helps to strengthen the heart, lungs and reduce the risk of some other heart defects. It includes walking, jogging, running, swimming and biking. To avoid straining your lower back muscles some more, you can start with short distances and keep improving over time.
You may have to see your doctor before engaging in any of these exercises. If the condition persists, your doctor will tell you the next step to take.
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