How to lower back pain is one of the most frequently asked questions by patients with back ache. Lower back aches can really make it hard to sleep at night. In fact, people with lower back ache usually lost on average forty-five minutes of sleep per night because of their pain.
1. Adopt a good sleeping position
First off, change your sleeping position. People who sleep on their backs often develop poor posture habits, such as using the muscles of their neck in order to keep their spine aligned. Your spine should be able to stay in its natural alignment without the use of muscle strength or other devices. If you are sleeping on your stomach, you need to make sure that your head is at a slight angle so that your spine does not have to compensate for your stomach’s position.
2. Strengthen your lower back
if you have low back ache, it would be ideal to strengthen your lower back and shoulders. One great exercise that you can do is lying on your back with knees bent and your feet flat on the floor. With your upper body facing upwards, it will look like the head is hanging towards the ceiling. You need to do this stretch as many times as possible for maximum effect.
3. Stretch your back
Another technique to stretch your back muscles is by laying flat on your back with your feet flat on the floor and knees bent. You need to cross your arms over your chest. Now your spine should be fully stretched out. As your back stretches, you can also help strengthen your abdomen by pulling your belly button in towards your rib cage. Doing this will help you keep a strong back.
4. Get enough sleep
Also, make sure that you are getting plenty of good sleep. Get at least eight hours of restful sleep a night. It is best to lie down flat on your back and put something, like an air mattress, on your back. This will keep you in a comfortable position while you are sleeping. Try to go to bed at the same time each day.
5. Cardiovascular exercices
Make sure that you get plenty of exercise. Doing regular cardiovascular exercise will help strengthen your back muscles and give your muscles some extra support. This will also help you to relax and get better sleep.
6. Avoid lifting heavy objects
You should also try to avoid lifting heavy objects. If you have to lift something, try to lift something that is light and not too big for your back. This will help prevent any additional strain on your back muscles. If you must lift something, use a chair.
7. Yoga and pilates
It can be tempting to try to take care of your back muscles by doing yoga or Pilates. These types of exercises do work to a certain extent. However, they do not correct the actual problem. They will only provide you with temporary relief from lower back problems.
8. Make some lifestyle changes
Lowering back problems is easier when you make some lifestyle changes. When you eat right and get enough rest, you will be well on your way to improving your health. Make sure you consult with your doctor before taking any steps to improve your health. He will be able to point you in the right direction to get rid of your lower back problems for good.
For most people, lowering back pain starts with changing their diets. Cut out all of the processed foods that are laden with preservatives and sugar. Instead, choose to eat healthy fats and lean meats. Be sure to include plenty of fresh fruits and vegetables in your diet as well. These simple changes will not only help you feel better, but they can have a positive effect on your lower back.
9. Strengthen your core
If you are looking for how to lower back pain techniques, there are plenty of books and DVDs available to help you. Some of the basic exercises that you can do include getting your core muscles loose. By loosening up your core, you will not only help your back heal better, but you will also be strengthening your entire body. Once you have done a few minutes of this type of exercise, you will feel much better.
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