Back pain is a common problem among many people worldwide. It is one of the main issues that make people conduct regular visits to the doctors. It is as well a factor that makes people miss work and is a cause of disability.
The good news is that several measures can be practised to aid in alleviating back pain. Fortunately, the mechanisms needed to counter this problem can just take place at home.
Research has proved that stretching can aid in relieving or even completely healing back pain. Stretching helps in: lowering tension to muscles supporting the spine, raising the range of motion as well as overall mobility, countering the level of disability risk likely to be caused by back pain among other benefits.
Some of the stretches that help in reducing back pain include knee to chest stretch, piriformis seated stretch, cobra stretch, and restful pose just to mention a few.
Why is Stretching Good for Lower Back Pain?
Stretching is good for lower back pain because it can help ease the tightness and inflammation that can cause or worsen the pain. Stretching can also help strengthen the core muscles that support the spine and improve posture and alignment which can affect the pressure on the lower back.
Back pain is commonly found among adults. The results of the pain are; numbness in the lower body, and pain or tingling. Although we shall see other methods of alleviating back pain, we will centre our discussion mainly on stretching. So why is stretching good for lower back pain? Let’s first see what contributes to back pain.
The causes of back pain
- Spine arthritis- This is likely to result from aging people in society. It happens as a result of old age, genetics and overtime wear. Any of the above factors can cause arthritis, stiffness or pain.
- Bulging disc-the disc is made up of a soft material. The soft material might become inflamed or lose cells. This contributes to low back pain. When the disc bulges or ruptures it is likely to press a nerve causing pain.
- Sacroiliac joint pain-this is the joint connecting the lower spine and pelvis. Its inflammation or wear over time can cause pain.
- Muscle and ligament strain-muscle or ligament strain is likely to be caused by lifting of heavyweight or sudden and awkward movement. The end result of this is back spasms of pain.
- Skeletal irregularity- these results from abnormal curves and abnormal bone sizes within the spine are likely to cause back pain.
- Infection and tumour- different kinds of tumours and infections affecting the vertebra or spinal canal are serious causes of back pain.
Health activities that can aid in alleviating low back pain
Even though I have analyzed several factors that can cause back pain in the above subtopic, it is worth noting that determining the exact cause of the back pain is quite tricky.
Fortunately, there are different actions that one can undertake and help in doing away with back pain. Although these actions may not be a per cent remedy to this problem they can prevent a situation from worsening.
To learn more about stretches to relieve lower back pain, we have another discussion here.
This activity works towards reducing pressure, lowering the level of straining, and taking care of the spine as well as the muscles. Doing some daily habits differently can help in upholding one’s health thus leading to a pain-free back for some time.
These activities include
Sleeping with a pillow under the knees
When you sleep on your back inserts pressure upon the spine. When you sleep with your legs elevated slightly relieves pressure on your back. This can be attained by using a pillow, where you place your knees as you sleep.
Work your core
Time to time strength training that aims at strengthening your core muscles is likely to lower your chances of developing back pain. This exercise lowers the chances of you obtaining back-related injuries.
To attain this successfully you are advised to involve yourself in back as well as abdominal strengthening by undertaking workouts. Experts advise that you undertake this exercise at least twice a week. This practice will help you develop flexibility and a stronger back.
Increase the amount of calcium and vitamin in your diet
Weak bones are a wide cause of lower back pain. Strong bones reduce the chances of one obtaining this problem. Strong bones are known to prevent a condition known as osteoporosis (a medical condition where bones become brittle as well as fragile as a result of losing tissue.
This condition is caused by hormonal changes or lack of vitamin D and calcium) which is a serious cause of back pain, especially among the ladies. Plenty of consumption of vitamin D and calcium is likely to reduce the chances of one developing this condition.
The main sources of vitamin D include; cheese, fatty fish, beef liver and yolk. The rich sources of calcium include; vitamin supplements, milk, yoghurt and leafy greens. It is usually wise to consult a medical practitioner whenever you decide to take vitamin supplements.
Wear the proper type of shoes
If you experience lower back pain, it is advisable to go for a few comfortable shoes. Low-heeled shoes are the best pairs in alleviating this condition.
Such shoes will help in reducing the strain likely to occur on your back while standing. Experts advise that one should go for one-inch heel shoes for the comfort of the back.
Stretch
Practices such as lying down, sitting or standing at one point for a long period can be dangerous to the health of your back. After completing the days’ strenuous activities ensure that you get some relief by walking around or even conducting some stretches.
Conducting stretches will help in circulating blood into the back. It is also important in easing the strains and aches obtained when one is not active.
Stretching is the key practice in solving the problem of back pains. There are several categories of stretches to aid you in dealing with backache as mentioned at the start of this article.
Lighten your load
Talking about heavy lifting does not only concern those dealing with the lifting of tedious weights such as people working on construction sites or lifting heavy boxes. Carrying a heavy camera, bulky laptop bag, and a load of shopping in the back can as well cause strain on the back.
To avoid this, ensure that the weight you carry on is well distributed within your body’s sides. You can as well make use of your shoulders whereby you will keep on distributing the load from one shoulder to another. A rolling cart or a wheeled bag can serve you better when dealing with heavy loads.
Avoid smoking
Even though smoking is a serious health risk, research has shown that smokers are likely to suffer from backaches unlike those who do not smoke. The reason for this is nicotine whose content is high in tobacco.
Nicotine restricts and inhibits the smooth flow of blood into discs in the back spine. When the discs do not get enough blood supply, they are likely to dry out, rupture or crack.
Smoking will as well lower the amount of oxygen in the blood. Low oxygen level within the blood causes a reduction in the nourishment of the muscles and tendons. All this results from smoking weakening the back, a weak back is prone to accidental strains that are likely to cause back pain.
Final Thoughts On Why is Stretching Good for Lower Back Pain
The human back is a key part of the body. It determines how are going to perform their daily tasks from morning to evening. When the back got some health issues, either serious or mild then one’s productivity must be affected.
To avoid such cases, we have analyzed the possible causes of back pain and the possible remedies to this problem. Hopefully this article will help you when you wonder why is stretching good for lower back pain.
