The majority of cases of back pain do not have a serious underlying cause and symptoms tend to get better without the need for treatment. For some people, however, it is a debilitating and importunate daily occurrence. Back pain can be caused by bad posture, lack of rest, overuse and excessive force. In rare cases, it can be indicative of more severe conditions of the spine, organs or arms and legs.
While treatment for back pain can include surgery, manual therapies, acupuncture and drugs, there is nothing more likely to alleviate pain than staying active.
Work it out
Building on strength and flexibility helps to protect the spinal column so that it can withstand trauma, preventing further bouts of back pain. Take precaution when trying the following activities: stretching and exercise should be challenging but painless so try not to force the body into positions that are painful or uncomfortable.
Back flexion stretch
Lying on your back, gently pull both knees into the chest and flex the head forward until you reach a full balled-up position. Stretching the muscles in the back this way can increase suppleness and mobility.
Standing hamstring stretch
Standing tall, feet hip-width apart, bend forward from the hips. Let the arms hang loose and try to reach the toes—but stretch only as far as is comfortable. To avoid hyperextension, micro bend the knees. Stretch for at least 20-30 seconds to allow the muscles to loosen up and repeat five to 10 times.
Swimming
This low-impact aerobic exercise comes highly recommended by doctors as buoyancy in the water takes the stress away from the joints. According to spine-health.com, simply walking from one side of the pool to the other alone can be effective in relieving back pain.
See also: The Benefits of Swimming
Pelvic tilts
Strengthen the muscles surrounding the lower back with simple pelvic tilts. Lying flat on your back with your knees bent and feet flat on the floor, pull your abdominal muscles in towards your spine for a sturdy and strong base. Gently tilt your pelvis up and hold for 10 to 20 seconds—repeat five times.
Gluteal stretch
Lying on your back with a flat block behind your head for support, bend the right leg and rest the left foot on the thigh just above the knee. Place both hands behind the right thigh and pull the leg slowly in towards your chest. Keep your hips square and hold the stretch for 30 seconds and repeat on the opposite leg. This exercise stretches the piriformis muscle which starts in the lower back down to the top of the thighs and is especially good for those suffering from sciatica.
Yoga
While it is advised for those with chronic conditions to avoid yoga, those with lower-back pain and soreness can greatly benefit from postures that work to lengthen the spine and stretch and strengthen the muscles. Begin by lying flat on the floor with palms by the ribs face-down, draw the legs in together and use the strength of the back to lift the chest for a gentle upward-facing dog pose—hold and repeat. This pose stretches the abdominals and engages the back muscles.
FInd out more about treating back pain with Celebrity Angels & Dr Hillary Jones
