Experts say that lower back pain can be caused by overuse injuries, muscle strains or sprains, injury from repetitive exercise, or trauma (such as falling down). Sedentary behavior is another culprit. In a 2019 study published in the journal Applied Ergonomics, a link was found between static sitting and chronic low back pain for people who work at call centers.
Robert Gillanders is a Charlottesville physical therapist. He says lower back pain "usually results from a combination of deconditioning and bad body mechanics." A history of back pain is a sign that there may be more. He adds that if you have had an injury in the past, it is likely you will get it again.
6 exercises to relieve pain
Physical therapists recommend the following exercises to prevent or ease lower back pain.
Supine bridge
Place your hands on the ground and lie on your back. Keep your back straight while tightening your abdominal muscles and glutes. Next, lift your hips off of the floor by slowly lifting your hips. Slowly lower your hips and butt to the floor. Repeat this 10 times.
Bird Dog
You will be able to get down on your fours and place your hands under your shoulders. Your knees should be under your hips. Keep your head aligned with your spine. Lift your left arm forward, and your right leg straight behind until they touch the ground. Then, pause and then return to the original position. Continue with the right arm and left leg. Throughout the exercise, keep your abdominal muscles tight and your back flat. Keep your hips straight. For each side, do 10 repetitions.
Cat Camel
Begin on your fours with your hands under your shoulders, your knees under your hips, and your hands directly below your hips. Slowly bring your chin towards your chest, and then slowly raise your head toward the ceiling. Next, pause and relax your shoulders. Reverse to the original position. Repeat the 10 times.
The Child's Pose
Keep your hands and knees on the ground, but push your butt forward onto your heels. Your upper body should be lowered to the floor. Next, extend your arms outwards and place your forehead near the floor. This position should be held for between 20 and 30 seconds.
Double Knee-to-Chest Stretch
Place your hands on your stomach, with your legs bent. Pull your knees towards your chest and lift your feet. Then, hug your legs with your arms. This position should be held for between 20 and 30 seconds. Keep your back flat against the ground. Then, release. Continue this exercise a few more times.
Lower Back Rotation Stretch
Place your hands on the ground and lie on your back. Your shoulders should be flat on the ground. Keep your knees bent and your knees together. Then, slowly let your knees roll to the right. After a five-second pause, slowly return your knees back to the original position. Slowly roll your knees to the left side of the body. Pause for five seconds and then return to the original position. This can be repeated several times for each side.
These exercises will help you to pay attention to your body. Don't do something if it hurts.
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