How to Strengthen Lower Back and Reduce Pain Naturally

Healthful Vitality | 06/17/2021 | How to Strengthen Lower Back and Reduce Pain Naturally

Lower back pain is among the most prevalent conditions that clinical professionals see in patients. This lower back pain impacts the area between the gluteal folds and the lower rib cage. Around 65 to 80 percent of the general population will face lower back pain in their lifetime [1]. Lower back pain is the most common chronic pain syndrome, and it is the leading cause for limiting activity in people who are younger than 45 years.

How to Strengthen Lower Back Naturally?

Meditation is regarded as an increasingly popular way to address conditions like lower back pain. It helps to improve mindfulness that positively influences the way you perceive pain. For meditation, you can find a dark and comfortable room with no noise. Practice mindful meditation for 5 to 10 minutes when you wake up in the morning. You can also do this at night before going to sleep. You can also take ten deep and slow breaths in one row [2].

1) Support the Body in Warm Water

The buoyant nature of water decreases the body pain you feel through exercise. Doing this in water will help you regulate the function of muscles and nerves that helps in relieving pain. If you want to go for warmer pools, try joining classes that feature hydrotherapy pools.

Water therapy exercises are usually done in warm water with temperatures ranging from 80 to 90 degrees.

2) Keep it On the Move

It is essential to pay attention to your spine and hip muscles and joints. You can prevent stress and fatigue on these joints by following the tips:

Avoid sitting for long hours or consider using a standing desk while you work. When you are seated for a long time, your spinal discs face increased pressure. Try to get up after every hour, take a brisk walk or do some light physical activity to take any load off from your discs.

You also need to check your posture and adjust your shoulder, neck, and back alignment to prevent stress on your spine. Unsupported and poor posture might lead to various issues in your back or cause an increase in pain.

Rotate your activities to prevent the same muscles and joints from becoming too exhausted. For instance, if you have been working and standing for a while, consider altering the activity that you can do while sitting.

3) Nutrition for Lower Back Pain

When it comes to diet, consider going for anti-inflammatory food items [3]. Let’s see what these are:

Turmeric – Asian spice containing antioxidants that comes with anti-inflammatory properties.

Cherries – Cherries are great in producing anti-inflammatory effects against back pain. You can try cherry juice as a way to relieve yourself from muscle pain that might be chronic or induced by exercise.

Ginger Green Tea – You might want to try an infused herbal beverage – ginger green tea, which is filled with pain-relieving advantages of both ginger and green tea. You can easily get these items from any market and bring them to boil in water.

4) Try Sleeping on Time

When you are having a full night’s sleep, you will experience less pain in your back the next day. A night of restorative sleep will not only make your pain reduced but also leave you feeling rejuvenated and refreshed.

Workouts for Lower Back Pain

The muscles present in your back and abs play an important role in providing support for your lower spine. You have to pay special attention to the muscles in the area in order to protect yourself from any kind of pain and tension.

There are a lot of exercises that can be performed in about 20 to 30 minutes as a part of your daily regimen. If you have only begun, even the act of sitting straight on the exercise balls for half-hour a day will engage the pelvic core muscles.

Bridges

• Lie on a flat surface and bend your knees. Place your feet flat hip-width apart.
• Press your feet into the ground and keep your arms by your side.
• Raise your hips off the floor until your body forms a straight line.
• Squeeze your hips with your shoulders being on the ground.
• Lower your hips to the floor and take a rest for a few seconds.
• Repeat the process 15 times and take a rest for one minute.
• Do three sets with 15 reps.

Knee to Chest Pull

• Lie on your back on the ground.
• Bend your knees and keep your feet flat on the ground.
• Use your hands and pull one knee towards the chest.
• Hold your knees against your chest for few seconds and keep your abs tight, pressing the spine into the ground.
• Return to the initial position.
• Repeat the process with the opposite leg.
• Repeat the process with each leg two to three times throughout the day.

Pelvic Tilts

• Lie on the ground with your knees and feet bent and flat.
• Gently tilt your lower back and push your belly out.
• Hold still for 5 seconds and take a pause.
• Flatten your back and pull your belly towards the floor.
• Hold for a few seconds and relax.
• Increase the repetitions daily and do up to 30.

Bonus Tip: Engage your Mind

Experts reveal that having pain is more than a sensation. The way how your mind interprets and processes the signals for pain play an essential role in how pain is perceived [4]. You can also engage in pain management activities that involve rhythmic and slow breathing. Focus your mind on reducing the pain. It will help you to relax as well. Also, while you recover educate yourself about the five vital lifestyle choices, including physical activity to improve your health. Besides, follow the 10 Tips to Practice Yoga which will help reduce stress if you from work long hours.

Conclusion

Doing some stretches, engaging your mind, getting restorative sleep, doing workouts, and taking care of your nutrition are some of the ways through which you can manage your back pain symptoms. If you want to reduce your lower back pain, you should try multiple techniques. However, you need to make sure you call for an appointment when you think the pain is not subsiding in any case.

References

1. Janet K. Freburger, George M. Holmes, Robert P. Agans, Anne M. Jackman. The Rising Prevalence of Chronic Low Back Pain. Arch Intern Med. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339077/

2. J. David Creswell, Bassam Khoury. Mindfulness meditation: A research-proven way to reduce stress. American Psychological Association. Available from: https://www.apa.org/topics/mindfulness/meditation

3. Ursula Philpot, Mark I Johnson. Diet therapy in the management of chronic pain: better diet less pain? Future Medicine.

4. B W Koes, M W van Tulder, S Thomas. Diagnosis and treatment of low back pain. BMJ. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/