Chances are you’ve dealt with lower back pain at least once in your life, as it’s the most common cause of disability worldwide, and eight in ten people report the problem at some point in their lives. The problem, determined by a study published in the Lancet Wednesday, is that people aren’t getting effective treatment.
So, what do you need to rid yourself of lower back pain? Exercise is the answer. It was shown that regular movement is the best option for coping with low back pain. Many people think in the opposite way and believe bed rest or medication does the trick, but too much rest just immobilizes you and makes the pain worse.
You shouldn’t be scared about exercising when you have back pain. The pain may make it difficult to move with total freedom, but activity will help you recuperate faster. You don’t need to adopt an exercise routine specifically focused on your back, general routines work just fine. Regular exercise may even help to prevent low back pain.
Read also: What’s Really Causing Your Back Pain?
If you hurt your back in an accident or trauma, notice the pain getting worse, or experience other symptoms such as numbness in your legs, you should see a doctor.
According to this study, these are the best exercises to help lower back pain, with each one repeated between 8 and 10 times daily:
- Pelvic Tilts. While lying on your back, keep knees bent and apart. Lower your back onto the floor. From there, tense up your abdominal muscles. The pelvis is then tilted towards the heels of your feet to the point that you begin to feel the arching forming in your lower back. Now return to the original position.
- Knee Rolls. While lying on your back, keep the knees together and bent. Then begin to roll your knees to one side, slowly. Be sure both shoulders are on the floor. Take a breath and then return to the original position. Now switch sides.
- Back Extensions. Lie flat on your belly on the floor with your elbows bents. Rest on your forearms and keep your neck straight. Next, arch your back by pushing on your hands. Hold this position between 5 and 10 seconds and don’t forget to breathe.
- Bottom to Heels Stretch. While on your hands and knees, move the bottom part of your back toward your heels and arching your back. Hold that position for a total of one breath and then go back to the original stance.
It’s time to shift Canada’s perspective on lower back pain and get moving!