Aging Due to Lower Back Pain? Do This!

Lower back pain is one of the most common health problems, especially in adults. Many things can cause lower back pain, but don't worry, you can take steps to overcome this problem.

There are many causes of lower back pain. It can be caused by a sedentary lifestyle, doing the same movements over and over again, or pulling a muscle when you do an unusual movement.

In addition, lower back pain can also be a symptom of several health problems, such as kidney stones or acute pancreatitis.

Also read: What is Cadillac Pilates? Try and Feel the Benefits, Come on!

Stretching can help relieve lower back pain, but stretching is not a cure for the condition. If you have lower back pain due to an underlying health condition, then you will need to treat that condition if you want to get rid of the pain.

In addition to stretching, you should also pay attention to your breathing. Use your breath as a guide in every movement to avoid tension or excessive movement.

Here are some examples of stretches that SVRG recommends that are useful for relieving lower back pain:

Child's pose

Child's pose is one of the yoga poses that can help stretch the glutes, core, and lower back muscles. Child's pose can help relieve pain and tension along the spine, neck, and shoulders.

Its relaxing effects can help relax tense lower back muscles, thereby increasing flexibility along the spine.

To do child's pose, try following these steps:

1. Place your hands and knees on the floor or on a yoga mat.
2. Bend your hips and place them on your heels.
3. As you bend forward, bend at the hips and stretch your arms out in front of you.
4. Place your stomach on your thighs.
5. Extend your arms in front or beside your body with your palms facing down.
6. Breathe well while doing this movement. Focus on your breathing and relax any tense or stiff areas.
7. Hold this pose for 1 minute.

Knee to chest

This stretch can help relax your hips, thighs, and glutes. To do the knee-to-chest stretch, you can do the following steps:

1. Lie on your back with both knees bent and feet flat on the floor.
2. Keep your left knee bent, or extend it straight out to the floor.
3. Pull your right knee to your chest, clasping your hands behind your thighs or at the top of your shins.
4. Lengthen your spine to your tailbone, and avoid lifting your hips.
5. Take a deep breath, releasing any tension you are feeling.
6. Hold this pose for 30 seconds to 1 minute.
7. Repeat again with the other leg.

Seated spinal twist

This twist movement can help stretch the hips, buttocks, and back. Performing a seated spinal twist can also help improve spinal mobility. For those of you who have lower back pain problems, regularly doing this stretch can help relieve the annoying pain.

Steps to perform a seated spinal twist:

1. Sit on the floor with both legs stretched out in front of you.
2. Bend your left knee and place your foot on the outside of your right thigh.
3. Place your right arm on the outside of your left thigh.
4. Place your left hand behind your body for support.
5. Turn your body to the left side.
6. Hold this pose for about 1 minute.
7. Repeat on the other side.

Sphinx stretch

The sphinx stretch is a gentle back bending movement that helps your back area stay relaxed. This sphinx stretch movement can also strengthen your spine, gluteal muscles, and chest muscles.

To do the sphinx stretch, you can follow these steps:

1. Start by lying on your stomach, and extend your arms out in front of you with your palms facing down.
2. Spread your legs a little further apart, it's okay if your big toes touch each other.
3. Slowly, lift your upper body. Engage your lower back, buttocks, and thighs as you lift your head and chest.
4. Maintain strength in your lower back and abdomen, and breathe deeply.
5. Press your pelvic area into the floor.
6. Keep your gaze straight ahead or you can also close your eyes.
7. Hold this pose for 30 seconds to 1 minute.

Cat-Cow

Cat-cow is a great move to stretch the shoulder, neck, back, and chest areas. This move is also good for those of you who often complain of lower back pain.

To do a cat-cow, you need to follow these steps:

1. Kneel down in a crawling position or in a table position (hands and knees on the floor).
2. Press your hands and feet while inhaling and looking up, letting your belly fill with air.
3. Exhale, tuck your chin toward your chest and arch your spine upward.
4. Continue this movement with each breath.
5. Do this movement for 1 to 2 minutes.

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Pelvic tilt

Pelvic tilt can be used to build strength in the abdominal muscles. In addition, this exercise can also help relieve lower back pain. Even as a bonus, the muscles in the buttocks and hamstrings will also be trained if you do pelvic tilt.

To do a pelvic tilt, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Engage your abdominal muscles as you flatten your back to the floor.
3. Breathe normally, hold this position for 10 seconds.
4. Release and take a few deep breaths to relax.
5. Do 1 to 3 sets, each containing 3 to 5 repetitions.

Gentle stretching while doing some yoga poses can help relax tense muscles and relieve lower back pain.

However, it is worth noting that this stretch can only be beneficial for mild back pain. If you are experiencing severe pain in your back area, then consult your doctor to find out the exact cause of your pain.

The lower back is used for many things, from getting out of bed, walking, running, and more. Regular stretching and exercise are great ways to increase flexibility, relieve tension and pain, and build strength.

So, for those of you who have lower back pain problems, please try the body stretching recommendations above.