Low Back Pain? What Can You Do?


Our lower back is usually defined as the area between the ribcage and the pelvis, on the posterior side. Low back pain (LBP) could be acute or chronic. And most of the time LBP is non-specific, meaning there isn’t a particular structure at fault.


This week, we want to share some tips on how to prevent low back pain from occurring.


1) Avoid Sitting for a Long Period of Time

Research has found that lying down flat exerts the least pressure to our lower spine, followed by standing. Sitting exerts the most pressure on our lower spine out of the three positions. Imagine sitting down for hours and accompanied by a poor posture. No question your back hurts. Thus, it is recommended to move around for every half an hour of sitting, so as to take some pressure off the muscles of your back every so often.


2) Lift with Proper Form

When lifting objects off the ground, always ensure you have a firm grip of the object. Lift with your legs by bending your knees and keeping your back straight. Try to lift with the object close to the body and avoid reaching forward for the object.


3) Proper Stretching and Strengthening of the Muscle Around the Area

Engaging in daily exercise is important for the body to stay healthy. Stretching and strengthening exercises to the lower back muscles, glute muscles, abdominal muscles, and hip muscles are often beneficial to injury prevention and pain reduction.


Here we will show you two exercises that might be beneficial when dealing with low back pain.


1) Double Knee-To-Chest

Start by lying down on your back. Gently pull both knees up towards your chest. Hold the position for 30 seconds. Then slowly lower the legs down. Repeat 3 times. Try to perform this exercise twice a day. You should feel a good stretch on your lower back with this exercise.


2) Belted Hamstrings Stretch

Begin by lying flat on your back and a belt looped around the foot. While keeping the knee straight, use the belt to bring your foot towards the ceiling. You should feel a stretch on the back of your thigh. Hold the stretch for 30 seconds, then alternate leg. Repeat 3 times on each side. Perform twice a day.

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