Back pain can range in intensity from a dull, constant ache to a sudden, sharp, or shooting pain. It can begin suddenly as a result of an accident or by lifting something heavy, or it can develop over time as we age. Whether your back pain is acute or chronic, it can disrupt your life drastically. That’s why it's important to familiarize yourself with a few techniques you can practice at home to help control the pain.
If you’re dealing with back pain, yoga is a great way to ease the pain. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.
Jumping in the pool is perfect for people suffering from lower back pain because it is another low-impact exercise. The water's buoyancy minimizes stress that may otherwise cause discomfort.
One of the best cardiovascular exercises someone can do, jumping on the rowing machine is a low-impact way to strengthen lower back muscles too.
Walking even a few times per week at a brisk (but not fast) pace for a few miles - on a treadmill or outdoors in nature - provides exactly the type of workout needed to ensure health and wellness.
There are also many stretches that can help reduce general discomfort in the lower back. Performing daily stretches can help you loosen your muscles and improve your flexibility, making your body stronger and more resilient.
Lay down on your back with your knees bent and your feet placed hip-distance apart. Breathe deep and as you exhale, lift your hips off the floor until your knees, shoulders, and hips are in a straight line - and repeat!
Lie flat on your stomach and prop yourself up with your forearms, making sure your elbows are directly underneath your shoulders. Hold this pose for a few seconds and then relax. Repeat three to five times and notice the difference in your lower back.
In the pigeon pose, cross one leg in front of you and extend your back leg and then lay on the ground. Hold this pose for several moments and then switch legs. Repeat as needed.
If stretching and exercise are impossible due to the severity of your back issue, it’s time to schedule a consultation with a specialist like Dr. Branko Prpa, a leading back specialist and spine surgeon in Wisconsin. With offices in both the Kenosha and Milwaukee areas, Dr. Prpa can help you reclaim your quality of life starting today.