How to Minimise Lower Back Pain - Virtual Wellness
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How to Minimise Lower Back Pain

How to Minimise Lower Back Pain

Have you ever had that sharp shooting pain that radiates through your spine? Or that constant, dull ache in your lower back that never seems to go away? The good news is that you are not alone. The bad news is that in today’s day and age, lower back pain is the leading cause of disability in the world. They say that 85% of the population will suffer from lower back pain at some point in their life…so join the club! (Not a club any of particularly want to be a part of).

The problem, due to the chronicity of lower back pain, is that we often don’t have the time or money to go see the team of professionals that are required to fix it. Whilst professional medical care is crucial in the treatment and management of lower back pain, these two simple and easy exercises should help alleviate the pain in some way or form. Add them into your daily routine, and you should see the results within a week or two.

Piriformis Stretch (figure of 4)

This can be done whilst sitting or lying on the ground. It is great to do the seated one whilst sitting at work, and the one on your back just before you go to bed, or first thing in the morning.

Instructions:

  • Hold each stretch for 15 – 20 seconds.
  • Do NOT rock or move.
  • Do NOT force the stretch so that it becomes painful.
  • It must be uncomfortable, but not painful.

Hamstring Stretch

This can also be done whilst sitting or whilst lying on your back.

Instructions:

  • Hold each stretch for 15 – 20 seconds.
  • Do NOT rock or move.
  • Do NOT force the stretch so that it becomes painful. If you can’t keep the leg completely straight, or if you cannot reach the 90-degree level, start lower and progress slowly.
  • It must be uncomfortable, but not painful.

Take care of your back, you only have one.
Jolene