Advertising
Advertising

6 Ways to Manage Lower Back Pain Effectively

6 Ways to Manage Lower Back Pain Effectively

Lower back pain can stop you dead in your tracks, and I’m sure you know what I’m talking about. If you are over the age of 20, then you have suffered from lower back pain at one point in your life. We use our lower back for lifting, running, walking, and most of all, keeping our posture straight. Medical companies have made billions of dollars worth of prescription drugs and devices to help people with lower back pain. It’s amazing ,even with all these devices, you may still suffer from lower back pain, trying to find other effective ways to deal with it.

Here are effective ways to deal with lower back pain so it doesn’t stop you from living an enjoyable life.

But First, Find The Cause

To find an effective treatment for your lower back pain, you must know what is the cause. Did you know there can be several causes for your back pain and each one requires a custom treatment? Therefore, a doctor will always ask you what you were doing before the pain started. If you are suffering from lower back pain, think about what you were doing right before it started. If you are unsure about your activity, go through a list of reasons online which most likely resemble your day-to-day activities. For example, start by checking out these causes of lower back pain.

Advertising

Once you have determined the cause of your pain, you can start to find an effective solution. Here are 6 solutions.

Keep Moving

One of the best ways to manage your lower back pain is to keep moving and not let your back stiffen up. Here’s what a well-known back doctor has to say – Our spines are like the rest of our body — they’re meant to move,” says Reicherter. Have you noticed when you don’t use a certain part of your body it stiffens up? Then, when you try to use it after, you’ll be in pain until it gets back into its natural form.

It’s important you keep performing daily activities so you feel better. Start incorporating activities like swimming, aerobic exercises, and walking into your daily life.

Advertising

Pain Medication

Even though you should try to avoid medication as much as you can, it can be effective at reducing pain and getting you moving. As mentioned, you have to keep moving when you suffer from lower back pain so the area doesn’t stiffen up. Painkillers can help you manage the pain while you start moving. However, it’s important you take the proper doses and don’t get become dependent on them. The objective is to take them to help you get up and moving, not to reduce pain so you can be inactive.

Release Endorphins

Your body has its own natural painkillers and these can help with your lower back pain. If you’re able to move around and the pain isn’t that severe, then slowly start exercising. By doing this, you’ll be releasing your body’s natural painkillers lowering your back pain. Please know it’s important to take things slow and only do the exercises that don’t hurt your back even more. Perhaps google the best lower back “natural” exercises and get started in beginner mode.

Get Enough Sleep

Your body repairs itself while you’re sleeping so it’s important you get 6-8 hours each night. Approximately two thirds of people with chronic lower back pain suffer from some type of sleep disorder. In essence, lack of sleep will make your pain worse so it’s important to get adequate sleep every night. Not to mention, if you are exercising and not sleeping, your body will have no time to repair itself.

Advertising

Work Your Core

Your abdominal muscles are crucial for supporting your entire back. Your back pain might be caused by weak core muscles so you should focus on building them up. Implement core exercises like planks or, for an additional chest workout plank push-ups. If you have some extra money, enlist the help of a personal trainer who’ll be able to show you how to perform them correctly. You can also go to YouTube and do a quick search for “plank exercises” to learn the proper technique.

Physical Therapy

If your lower back pain is severe, you can go through physical therapy for 4-6 weeks. This is often the course of action or last resort right before any type of surgical procedure. The goal of this type of therapy is to decrease overall pain, increase function, and teach ways to prevent future lower back pain. There are two parts to physical therapy –

  1. Passive physical therapy: includes heat packs, ice packs, and electrical stimulation.
  2. Active physical therapy: this mainly focuses on specific exercises (as discussed above), and stretching.

Lower back pain can limit your daily activity and have a negative effect on your mental state. Many people become depressed knowing they are limited in what they can or cannot do. However, that doesn’t have to be you. With effective treatment through exercises, sleep, and pain medication, you can gain full functionality of your lower back and live a healthy, productive life.

Advertising

Featured photo credit: sunstonemassage.com via sunstonemassage.com

More by this author

Rizvan Ullah

Online Blogger

A General Guide to Disputing Your Public Record In New York 4 Major Changes in Men After Turning 50 Years Old Success Habits of The Worlds Wealthiest People Strategies to Find the Best Attorney When You Need One How to Create an Effective Sales Funnel

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

Advertising

  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

Advertising

8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

    Advertising

      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

              Advertising

              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

                    Read Next