Most of us have this issue and it’s completely curable. According to the Global Burden of Disease study in 2010, lower back pain plagues us worldwide as the leading cause of disability. People struggle daily to deal with these ailments, by taking pills or applying ointments. It affects us in our daily lives and makes everything complicated. According to a study done by Vällfors et. al. in 1985, it affects half of all working Americans. Imagine getting into your car at least twice a day to drive to a job you don’t even like, only to have to be in pain each time you enter and exit it as you bend your back?
This is no way to live, and there is no miracle cure. Luckily, consistent daily stretching has been found to remedy these issues and improve the pain for many people. Spending just 5 minutes a day to prevent a lifetime of issues just by moving your body seems like an amazing thing, right? Admittedly, people like to complicate things. But there are actions you can take right now that are easy. Using these simple stretches you should do every day, your pain can be prevented, for good.
First, it’s important to know what to avoid. Exercises like the Toe Touch, Sit-ups, and leg lifts are choices that will aggravate your pain if you do them with a weak core. This is because the lower back compensates and tries to complete the exercises because the core cannot, causing pain. The main idea is, the stronger we make our core, the less back pain we will have.
So What Can We Do?
We can use exercises that avoid using that area of pain. A good example is the Press-up Back Extension. This exercise has you lay flat with your shoulders resting on your hands and pushing up so that your shoulders are in the air. This position is extremely good for working on strengthening the core so that the lower back does not overcompensate.
Another great example is bridging. This exercise has you lay on your back with knees bent and heels on the floor pushing into the ground while you contract your glutes and tighten your core moving your hips up and down. Holding this position for a few seconds, around 5-10, and repeating 10 times is amazing for overall core strength.
Wall-sits are possibly one of the best ways to strengthen your overall core. This can be done by standing with your back facing the wall and leaning into it, then sliding down so your knees are slightly bent, and your back is safely secured on the wall. Hold the position for 10 seconds and repeat many times.
Doing these exercises is a sure-fire way to get rid of your back pain if done every day and can help improve the quality of your life. Taking action right now is the best way to improve the quality of your life for the better. Try these exercises today!