Fix lower back pain fast with the help of this expert guide.
Lower back pain is more common than you think.
Up to 23% of the world’s population suffers from low back pain (National Institutes of Health).
But why is this? It’s down to a variety of different factors.
Some of the main causes of lower back pain in 2023 include:
- Injury
- Arthritis
- Excess weight
- Sitting for too long
- Not getting enough exercise
No matter what’s causing your lower back pain, though, it is possible to relieve the pain fast and efficiently.
Follow the tips below to get started on your journey to a pain-free lower back.
1. Visit a Back Physio
The first (and most important) step is to visit a back physio, such as Physio Blaxland. This way, you can receive manual treatment for your lower back pain from trained clinicians. The treatment is designed to reduce tension and boost your freedom of movement. After you’ve received the treatment, you should feel significantly better and can return for further treatment if required.
2. Stretch Morning and Night
If you never stretch, your muscles are going to become extremely tense. As a result, your lower back can worsen. The good news is that you can counteract this by doing some basic lower back stretches morning and night. This will only take a little bit of time out of your schedule and should provide you with some much-needed relief.
3. Avoid Sitting for Long Periods of Time
Do you work in an office or from home? If the answer is yes, you probably spend a lot of time sitting at a desk. Although everything can seem perfectly fine, sitting at a desk for long periods of time during the week can put an insane amount of pressure on the lower back. Your spinal ligaments are likely to overstretch, and your spinal discs can even become strained, which you obviously don’t want to happen.
To avoid any of the above from happening, make sure that you:
- Regularly stand up to move around
- Do some light stretching in-between breaks
- Use a standing desk
Standing desks have become especially popular in the work-from-home age due to the simple fact that they eliminate the need to be sat down all day long.
4. Stand Straight
Poor posture can lead to bad lower back pain. This is something that you can fix yourself, though, as all you need to do is stand straight, put your shoulders back, and keep your neck back. You can even use a posture corrector if you feel like you need some help with this.
5. Change Your Mattress
If you have a poor-quality mattress, it could be one of the causes of your lower back pain.
The solution is to simply get rid of your old mattress and replace it with a mattress for lower back pain.
Once you start sleeping on one of these, you should start to notice that your lower back no longer feels as tense as it did before.
