It’s no secret that sitting for long periods results in lower back pain over time, but being sure to stretch in between hours at the computer isn’t enough to curtail this problem.
Read on for more tips on how to get your back in working order again, with a few minor changes.
Back in Shape
- Strengthen Your Abs – Low back pain is often the result of weak abdominal muscles. The back and abdomen work together to maintain, stability and fluidity in motion. The back muscles shouldn’t have to do all the work to support a weak abdomen. When the abdomen is weak, there’s a huge strain on the lower back. To correct the problem, simply begin an exercise regimen targeting your abdominal muscles, and your back muscles will be worked in the process to recreate a harmonious balance. At least 25 abdominal crunches per day are enough to begin to strengthen those abs.
- Stretch Upon Waking – If you suffer from lower back pain, you are probably immediately reminded of that pain when you wake up every morning. Attempting to rise from the bed likely sends a sharp twinge down your lumbar spine or a general creakiness makes you feel a lot older than you really are. So to make a smoother transition from the bed on into your day, you need to activate your muscles a little more and grind out the tension that’s causing all your pain by stretching or a doing a light warm-up.
With knees slightly bent, extend your arms high over your head and slowly bend over at the waist. Rise back into starting position and bend over again slightly lower than before. Do this until you can comfortably touch your toes without pain. Use fluid movements without bouncing to allow blood to gradually flow where it should and keep pain to a minimum. In addition to stretching like this, you could do a few warm-up laps in the swimming pool or go for a short 15-minute walk.
- Try a Juice Fast – Pain in the lower back can also be a sign that there is some possible clogging in the lower torso area as a result of internal organs pressing against the back. So temporarily cutting back on the amount of food you consume and implementing a dietary regimen consisting of only vegetable/fruit juices and water can be helpful. This is because fasting in this way is believed to rid the body of waste and toxins that may affect the internal organs, and it may also release the tension in the muscles that may be causing your pain.
- Wear a Weight Belt – Studies show that people who wear supportive weight belts or back belts suffer significantly less back injuries than those who do not. These belts are relatively inexpensive, durable and can even help with occasional heavy lifting.
- Acupressure – This deep penetrating massage technique is designed to improve blood circulation and stimulate the body’s natural painkillers called endorphins. It’s wise to seek the help of a licensed professional for best results, but here’s a simple technique you can do on your own: Stand tall with your hands on your waist, your thumbs on your back and your remaining four fingers in the front. Press your thumbs firmly against your lower back muscles toward your spine, then back out to the sides. Repeat this for about 5 minutes. Stimulating your lower back muscles in this way will work wonders in the long haul.