Self-help remedies to reduce back pain

Although it’s a very common issue, most people aren’t aware of the correct way to treat back pain.

Many deal with this issue by simply taking medicine and hoping that the pain will go away.
However, this doesn’t always work and can be very tiring to keep up with.
Here are some ways that you can naturally relieve the pain in your lower back and increase the quality of your life:
Massage
Meridian/Acupuncture points were used in ancient China and can be very effective when relieving pain from many parts of your body, including your lower back.
Massaging and stimulating these points promotes the circulation of blood throughout your body and releases muscle tension. Not to mention that this method is completely natural. On the side of the spine, in the hollow of the back, hold for few seconds and release.
The next area is on the side of the hip on each side and in the middle of the gluteal muscle (buttocks), on each side hold each point for a few seconds, release and do this three times.
• Sometimes people experience back pain simply because they’re tense. Here are some simple stretches that you can do at home to relieve tension in your lower back.
Supine hamstring stretch
While laying on your back, bend one of your knees and place a rolled up towel around the ball of your foot. Next, straighten your leg so that the bottom of your foot is pointing towards the ceiling.
Hold this position for three to five minutes and repeat on the other leg. This is called the Supine Hamstring Stretch and can be very useful while stretching not only your lower back, but other parts of your body as well.
Two-knee twist
This is great if you’re a fan of stretches that don’t require a lot of effort. Simply lay on your back and turn both of your knees to one side; make sure your shoulders are pressed down firmly on the ground.
This stretches the lower back and might even help you relax if you’re having a stressful day. Keep this pose for two minutes then switch to the other side and repeat.
• While stretching is a great way to relieve pain, exercising can go one step further and strengthen your back muscles. Strengthening these muscles will help to support your spine and relieve pain in the long run.
You don’t need any equipment, and these few examples can easily be done at home!
Partial crunches
Partial crunches are a great way to strengthen back and stomach muscles. While laying on the floor, bend your knees and put your hands behind your head. Raise your shoulders off the floor, hold the position, and slowly come back down; don’t forget to breathe.
Repeat this eight to 12 times and be sure to use proper form so you get the best results. Also, avoid sit-ups. Most people perform these incorrectly and use their hip muscles.
These put a lot of pressure on the disks in your spine which is the exact opposite of what you want to do.
Enjoy and we will talk more next week about self-help stretches for back pain relief.
Lizel Britz 072 243 7707

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Lizel Britz

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