Low back pain affects many individuals, whether it’s chronic, acute, or episodic, and it’s the condition that most often renders people disabled globally. According to data from a nationwide poll, at least one-fourth of U.S. people say they have experienced low back discomfort in the previous three months. And according to a study, up to 80% of adults will suffer from low back pain at some time in their lives; therefore, even if you don’t now have it or haven’t had it in the past, there’s a good chance that you will in the future, especially since back pain tends to worsen with age.
According to specialists, overuse injuries (from performing the same exercise repeatedly), muscle or ligament strains or sprains, trauma (from falling, for example), degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis are some of the common reasons for lower back discomfort. Sedentary behaviour is yet another major offender. According to a 2019 study published in the journal Applied Ergonomics, call centre employees’ static sitting habits are linked to chronic low back discomfort.
3 easy stretches to prevent back pain
The following exercises should be performed daily, up to twice a day, according to physical therapists’ recommendations to prevent and treat less severe lower back pain.
- Bird Dog
Get on all fours and place your hands and knees on the ground beneath both of your shoulders. Keeping your head in line with your spine, raise your right arm forward and your left leg straight behind you until they are both parallel to the floor. Pause, then return to the starting point. Throughout the entire workout, keep your spine straight, your hips level, and your abdominal muscles tight. 10 times on each side, evenly spaced.
- Cat Camel
Begin on all fours with your hands immediately under your shoulders, your knees directly under your hips, and your feet flat on the ground. Tuck your chin in and slowly round your back up towards the ceiling. After pausing for a moment, carefully detach your shoulders from your ears and let your back relax. Make 10 repetitions.
- Child’s Pose
While staying on your hands and knees, push your butt back onto your heels with your legs spread wide.
Put your forehead on the floor or close to it, lower your upper body between your knees, and extend your arms along the floor over your head. For 20 to 30 seconds, maintain this posture.
How to keep your back discomfort at bay?
Recurrent back discomfort can be avoided in some cases. Here are 10 strategies to support the health of your back:
- Regular exercise will keep your muscles flexible and powerful.
- Keep a healthy weight.
- Consume a balanced diet and make sure you get adequate vitamin D, calcium, and phosphorus.
- Use furnishings and tools that are ergonomically designed both at home and at the office.
- If you spend a lot of time sitting at work, move around frequently. Additionally, take regular breaks to stand up and move around the office or stretch to ease tension in your muscles.
- Put on some comfortable, low-heeled footwear
- Take a solid surface to bed. Pressure on the spine can be reduced by sleeping on your side in the foetal position.
- Avoid attempting to lift anything overly heavy.
- When you do lift anything, raise your knees and avoid twisting. Maintain a straight back and a downward-facing head while contracting your stomach muscles.
- Stop smoking. Smoking lowers blood flow to the spine, which can speed up spinal disc ageing. Smoking impedes recovery in other ways