There are more people across the globe suffering from chronic back pain than any other condition, whether it’s acute, episodic, or chronic. One-fourth of U.S. adults have experienced low back pain in the last three months. Most adults will experience low back pain at some point in their lives, even if they have never had it or don’t have it now. There’s a good chance you will find it in the future, especially since back pain becomes more common as we get older.
Experts say that overuse injuries, sprains, strains, degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis commonly cause back pain. People who work at a call center have an increased risk of chronic low back pain after static sitting behavior.
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Robert Gillanders, a physical therapist, says lower back pain is often caused by deconditioning and poor body mechanics. Furthermore, back pain likely won’t go away. He said, “If you’ve had an injury in the past, you’re probably going to get it again.”
The following exercises can prevent and ease less severe lower back pain.
Supine Bridge
Place your hands on the floor at your sides, your knees bent, and your feet flat on the ground. Keep your back straight and tighten your abdomen and glutes. Return to the floor by lowering your butt and hips.
Bird Dog
Lie on your stomach with your knees under your hips and your hands under both shoulders. Lift your right arm and left leg parallel to the floor while keeping your head aligned with your spine. Pause, then return to the starting position. Repeat with the right leg and left arm. During the exercise, ensure your abs are tight, your back is flat, and your hips are level.
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Double Knee-To-Chest Stretch
Lay flat on your back with both legs bent. Hold both knees with your arms while lifting your feet. Keep your back relaxed against the floor for 20 to 30 seconds. Release then. Do this stretch several times.
Lower Back Rotation Stretch
Kneel on the floor with your feet flat. Keeping your shoulders flat on the floor, slowly roll your knees to the right. Reverse your knees slowly after five seconds. Once you have accomplished this, return to your starting position by slowly moving your knees to the left.