Lower back pain can frustrate even the most timid of people. Don’t put up with it. Try these exercises to release the tension.
The condition affects up to 80 percent of adults in the Western world, according to researchers from the Department of Sport and Health Sciences at the University of St Mark and St John.
There are two types of back pain, explains the National Institute of Neurological Disorders and Stroke: acute and chronic back pain.
Acute back pain is short-term discomfort that lasts up to a few weeks – or even a few months. Chronic back pain lasts three months or longer.
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The lower back includes the five vertebrae (L1 through to L5), positioned between the chest and the sacrum.
The area – L1 through to the L5 – is known as the lumbar region, and it supports much of the weight of the upper body.
One of the ways lower back pain begins is through a sprain or traumatic injury.
Another possibility is due to skeletal irregularities, such as scoliosis – a curvature of the spine.
And one other likely cause of back pain is arthritis or another inflammatory disease.
Or, simply, from having bad posture while sitting in a chair with not enough back support.
So, what’s the best way to minimise the discomfort felt in the lower back?
According to mounting evidence, such as that from the University of Bologna, Italy, researchers have found that exercise is the best way to relieve tension.
One such exercise is the knee-to-chest stretch, which can help lengthen the lower back and relieve pain.
To perform this exercise, lie on your back with knees bent and feet flat to the floor.
Then using both hands, grab hold of your right lower leg and interlace the fingers.
While keeping the left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back.
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Hold your knee against your chest for up to 60 seconds while relaxing the legs, hips and lower back.
Then release your right knee and return to the starting position. Repeat this exercise up to four times on each leg.
For a visual tutorial, type in “knee-to-chest stretch” on YouTube.
The content sharing website will enable you to watch as many tutorials as you so wish to watch.
Other exercises to look up on YouTube include the “Trunk rotation”, “Cat-cow stretch”, “Pelvic tilt” and “Seat forward bend”.
The website YouTube is available on mobile, tablets, laptops and smart TVs.
Plus, all these exercises can be done in the safety of your own home.
These aren’t one-off solutions, though – consistency is key.
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