Fix Low Back Pain At Home

Low Back Pain is one of the most common conditions affecting adults today. According to WHO (World Health Organization), 75%-85% of adults are experiencing some sort of LBP symptom such as pain, stiffness, or radiculopathy. The leading causes of those symptoms being improper lifting, poor posture or lack of regular exercise, with fracture, ruptured disk, or arthritis as a secondary cause.

There are a variety of ways to combatant LBP, but here’s a list of the simplest and easiest ways to do it all at home:

ALTERNATING KNEE TO CHEST

  • Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it toward your chest. 2. Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg. 3. Go back to the starting position. Then repeat with both legs at the same time. 4. Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible.

CAT-COW

  • Kneel on your knees and hands. 2. Slowly arch your back, as if you're pulling your belly up toward the ceiling as you bring your head down. 3. Then slowly let your back and belly sag toward the floor as you bring your head up. 4. Go back to where you started. 5. Repeat 3 to 5 times twice a day.

LOWER BACK ROTATIONALS

  • Lie on your back with your knees bent and your feet flat on the floor. 2. Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side. 3.Hold for 5 to 10 seconds. Slowly go back to the starting position. 3. Repeat on the other side. 4. Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible.

SEATED LOW BACK ROTATIONALS

  • Sit on an armless chair or on a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side. 1. Hold for 10 seconds. Repeat on the opposite side. 2. Do this stretch 3 to 5 times on each side twice a day.

TRANSVERSE ABDOMINAL ACTIVATIONS

  • Lie on your back with your knees bent and your feet flat on the floor. 1. Tighten the muscles in your belly so that your lower back pulls up, away from the floor. 2. Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor. 3. Hold for five seconds and then relax. Repeat. Start with five repetitions a day and slowly work up to 30.