One common symptom of severe lower back pain is that it makes you feel a painful dull pain or stabbing sensation between the region below your ribcage.
This condition is the top reason why workers request for absence from work in the US, it usually occurs like a dull pain in the region below the ribcage or the lumbar region, it may prevent you from standing properly or even moving around freely, but usually, it goes on its own.
There are two types of lower back pain, it can either be acute or chronic, when the pain occurs suddenly, probably during an activity such as weight lifting, and go as soon also, it may be considered acute, but when the pain returns spontaneously for over 6 weeks, this can be considered chronic lower back pain.
Lower back is caused by several factors, this includes strains from performing labor-intensive side activities, bad sitting and walking posture, more prominent to occur if you are an avid computer user, structural problems, such as a bulging disk, a ruptured disk, osteoarthritis, kidney infection, sciatica, osteoporosis, cancer, sleeping disorder and lots more.
Generally, lower back pains do go away awesome times, but when you are experiencing a severe case, such as feeling pain with fever, numbness, general weakness, and weight loss, it is advisable to visit a professional doctor. Additionally, lower back pain can be managed through several physical exercises, sometimes this is all you need to deal with the case, therefore, in this post, I shall be talking about the top 5 exercises for relieving severe lower back pain.
Reasons why these 5 Exercises are Important for People with lower back pain.
Although it is usually recommended to take a rest whenever you experience the symptoms of severe lower back pain, a good exercise, structured towards the nature of the back pain is highly recommended, structured exercises have a number of benefits, which includes:
- Improved Nutrients circulation: exercises aids circulation, which helps distribute nutrition around the body, including the lower spine region, this is crucial to the effective relief of lower back pain.
- Improved mobility: Structured exercise increases blood flow to the lumbar region, which helps to eradicate stiffness and helps to improve mobility.
- Improved muscle strength and support: structured exercise helps improve muscle strength and supports spinal disks and joints.
- Releases pain-relieving hormone: Endorphin is a pain-relieving hormone that is usually released with activity, when you perform these exercises, you are likely to release endorphin which shall help relieve the pain.
- Having considered the benefits of performing these 5 exercises, next, I shall be talking about the top 5 exercises for relieving severe lower back pain.
5 Exercises for relieving severe lower back pain.
Without much ado, these are the top 5 exercises for relieving severe lower back pain.
1. Knee-to-chest stretches
Knee-to-chest stretches is an exercise that aids in stretching/elongating the lower back, this ensures that every muscle and joint is straightened out, which helps to speed up the healing process.
Knee-to-chest stretches is done using the following procedure:
- Prepare a flat surface, preferably a large desk, or the floor is also suitable.
- Lie down backward on the flat surface.
- Bend your knees, while also keeping your feet flat on the flat surface
- Using both hands, pull one of your knees towards your chest.
- Hold on for 5 seconds, strengthen your abdomen in the process to ensure your spine is touching the flat surface.
- After five seconds, release your knee and start over with the second leg.
- You may do this with each leg 5 times a day.
2. Lower back rotational stretches
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The lower back rotational stretch helps to improve stability by working up the lower back muscle.
To perform the lower back rotational stretch, follow the procedure below:
- Prepare a flat surface, either a large desk or a clean floor
- Lie down backward on the flat surface with your knees bent and feet flat on the floor.
- While keeping your shoulders pinned to the floor gently roll the bent knees to one side.
- Remain in the same position for 5-10 seconds
- Return back to the starting position and perform the same step while rolling in the opposite direction.
- You may perform this activity about 5 times daily on each side.
3. Pelvic tilts
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The pelvic tilts help to improve flexibility in the lumber region, to perform this exercise, follow the procedure below:
- Prepare a flat surface, either a large desk or clean floor
- Lie down backward on the floor, keep your knee bend, your feet flat, and your arms by your sides.
- Gently arch your lower back while pushing your stomach out.
- Hold on to that position for 5 seconds.
- Flatten your back, and thereafter pull the navel inward, towards the floor
- Hold on to that position for 5 seconds.
- Repeat the procedure daily, and on each day, ensure to increase the number of repetitions.
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4. Cat stretches
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The cat stretches have three benefits, it helps stretch the back, strengthen it and increase muscle tension.
To perform the backstretch, observe the following procedure:
- Get on your hand and knees, while keeping the knees and hips wide apart.
- Arch your back, while pulling the navel up towards the spine.
- Gradually relax the muscles, allowing the abdomen to sag.
- Repeat the procedure 5 times, twice daily.
5. Superman stretches
The Superman exercise helps increase spinal and pelvic support by strengthening the back extensors.
To perform the superman, follow the procedures below:
- Prepare a flat surface, either a large desk or a clean floor.
- Lie face-flat on the surface while stretching both arms out above your head, and keeping the leg stretch-out and flat on the surface.
- Raise the arms and feet, keeping them about 6inch above the surface.
- Pull in the navel.
- Keep the head straight while looking at the floor.
- The hands and feet should be stretched outward as far as possible.
- Hold on for 5 seconds.
- Repeat this about 10 times daily.
Having considered the meaning, importance, and top 5 exercises to help relieve lower back pain, let’s consider how to prevent it, you will agree with me that it is better to prevent than to treat.
Tips to prevent lower back pain
- Engage in regular exercise
- Watch your weight regularly
- Avoid narcotics
- Practice healthy sleeping
- Watch your posture
- Get a relaxing seat if you work long hour sitting down
- Take regular breaks while using your computer or phone
- Be careful while lifting weight
Final notes…
Severe lower back pain can be quite challenging, but it can be prevented or managed. Remember your health is important, stay healthy.
References
https://www.spine-health.com/wellness/exercise/exercise-and-back-painhttps://www.medicalnewstoday.com/articles/323204#seated-lower-back-rotational-stretcheshttps://www.webmd.com/back-pain/tips-for-pain-relief
