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From athletic activities to chronic…. Back pain affects nearly 31 million Americans — resulting in an astronomical number of missed…. Causes Stress. Treatment Treatment may vary depending on the cause of the pain. Home Remedies In addition to the physical therapy exercises recommended by your doctor, apply heat therapy, 15 minutes at a time. Prevention There are several things you can do to prevent or at least lower the likelihood of experiencing lower back pain.
Related Articles. April 18, There is a common belief that certain types of pain are related to age. March 19, Waking up with back pain is uncomfortable and frustrating. February 20, January 21, December 21, Walking increases your flexibility by stretching the muscles and ligaments in the back, legs, and buttocks.
When you walk, specific muscles, such as your hamstrings, erector muscles of the spine, and hip flexor muscles are activated and stretched. The flexibility of your spinal ligaments and tendons is also increased, improving the overall range of motion in your lower back. See Techniques for Effective Exercise Walking. While walking can help improve function in your lower back, it also has other health benefits.
Committing to a regular walking program may help 4 , 5 :. Walking also helps increase the production of endorphins natural pain-inhibiting hormone , decreasing the overall perception of pain. Your walking-pace and duration depend on your level of tolerance. Follow these tips if you have chronic lower back pain:. The key to any walking program is to start right away. Regular walking can have immediate as well as long-term effects in improving the health of your lower back tissues, restoring function, and preventing pain.
Find your comfort level in the water and keep safety in mind, especially if no lifeguards are on duty. Controlled stretching can calm lower back spasms. One effective example is the Back Pocket Stretch. Stand with your hands behind your back and place them like you are putting them into your jeans back pockets.
Then look up and slowly stretch your back. No one knows your body like you do. Remain active through lower back pain, but avoid actions that make your lower back pain worse.
See one of the doctors at OrthoNY if your lower back pain does not subside or gets worse. Then bend your knees so your feet are resting on the ground near your behind and wait 30 seconds.
Tip: While standing, keep your knees slightly bent, Olderman advises. And, when lying on your back, put your feet near your behind or on a chair or bench. Two other major back-pain categories are flexion and rotation syndromes. It often results from sitting against the back of your chair too much, causing your spine to flex forward easily.
This leads to tight hamstrings and weak and lengthened back muscles. To test for it, lie on your back with knees bent and then straighten them to see if you feel relief. Tip: If you have lower-back pain caused by extension syndrome, keep your knees bent and up on the bench while doing exercises that require lying on your back such as chest presses — or skip the bench and lie flat on the floor with knees bent.
Rotation syndrome occurs when the spine is more or less permanently rotated in one direction, Olderman says. It may hurt if you twist to one or both sides. It often results from repeatedly rotating in a particular direction, such as to look at a computer monitor or reach a desk drawer or other frequently used object kept off to the side.
Avoid turning too much in either direction. Be careful with sports like tennis or golf, which can further increase the imbalance. And, consult with a professional familiar with biomechanics such as a golf pro who can suggest ways to modify your moves.
Also, try to center the spine through core-strengthening exercises.
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