Back pain can range from a minor annoyance to an unbearable ache. Some people think they’re too young to experience it, but nowadays it’s a common issue among adults regardless of their age. What’s more, back pain can either be muscular or spinal, which will dictate how you should go about addressing the problem properly.
What Are the Common Causes of Back Pain?
If you suffer from back pain or know someone who does, you might be wondering about the causes of the condition. There can be various reasons as to why it occurs, but here are some of the most common ones:
- Herniated Spinal Discs
- Bone-Weakening Disease
- Muscle Strains
There might be other reasons for back pain, and it would likely depend on a case-by-case basis. This is why it’s best to seek help from doctors, orthopedists, or physiotherapy specialists such as those from Physio Moorooka in order to figure out what factors are contributing to your ailment.
Ease Back Pain Through Stretches
When you suffer from back pain, there are several ways you can deal with it. Aside from what your doctor may prescribe or advise you, there are some stretches you can incorporate into your life that may help you too. Try any of these to see which ones will work for you:
1) Belly Flop:
The belly flop can be done in a comfortable place where you can lay down on your thick yoga mat or a clean surface. Doing this on the bed isn’t advisable because it might result in unevenness and provide inadequate support. Otherwise, this is a simple stretch involving only a few steps:
- Prepare a towel or blanket and roll it up lengthwise.
- Set the towel down in front of you horizontally.
- Lay down on your belly in a way that the rolled-up towel or blanket is supporting your hip bones.
- Turn and rest your head to the left or right, whichever you’re comfortable with.
- Relax and release any tension you feel.
- Hold this position for one to two minutes.
- Rest for 30 – 60 seconds.
- Repeat one to three times.
The belly flop is said to be a terrific way to relax and de-stress your lower back, especially if you feel tension around your tailbone or lumbar area.
2) Child’s Pose:
If you’re familiar with yoga, you’ve probably seen or tried the child’s pose. This stretch might help deal with back pain, but making yoga a part of your regular workout routine would be more helpful.
To do the child’s pose, you’ll also need a yoga mat or a solid surface. Again, doing it on a bed or anything cushioned should be avoided. If you’re ready, here are the steps:
- Position yourself on the mat by kneeling with your bottom resting on your heels.
- While exhaling, take your time bowing down and forward until your torso is pressing against your thighs.
- Move down your head and rest it on the mat to stretch out your neck.
- Relax your body to release tension. Pay attention to how your body feels, such as aches and strains.
- While relaxing, close your eyes and focus on your breathing. There are also different yoga breathing techniques you can do during the stretch, to get more out of it.
3) Seated Lower Back Rotation:
As more people spend most of their time working in front of a computer, back pain could become more common than it already is. To prevent or manage the issue, you may want to try this easy stretch while seated on a rotating office chair.
Here’s how you should do it:
- Start by sitting up tall and crossing your legs, right over left.
- Put your left arm out and rest it on the outside of your right knee.
- Rotate your trunk to the right.
- Do the opposite, with your left leg over the right.
- Take your right arm and rest the elbow outside the left knee.
- Rotate your trunk to the left.
4) Shoulder Blade Squeeze:
Another easy stretch you can do anywhere is the shoulder blade squeeze. This may be a helpful way to ease the pain around your neck, your shoulders, and the upper part of your back. You can do this while you’re seated, but make sure you have good posture.
Start bringing your shoulders back so that your shoulder blades could come closer to each other. Hold this position for five seconds, and then gently go back to your first position and relax. Repeat the process around three to five times and twice a day.
Although back pain is said to be a widespread problem, it would be best for you to look after yourself and find ways to improve your current condition. Going to the doctor might still be necessary to care for yourself correctly and thoroughly. While these stretches may help ease your discomfort, getting a medical opinion will allow you to determine whether certain activities are safe or dangerous for you and what types of treatment you should look into.