Lower Back Pain

A Natural Health Remedy For Lower Back Pain

OHH---OUCH! Are these words familiar? I know they are for me at times. It seems the most common area of back discomfort is usually our lower back or the lumbar and sacral regions.

I’ve discovered as I have matured (gotten older) that doing a series of specific stretches is extremely beneficial for lower back pain.

SELF CARE for lower back problems (lumbar and sacral areas). This involves a series of body stretches and muscle strengthening to assist with decreasing lower back pain.

First of all, let’s briefly mention the structure of our lower spine and muscle groups. It consists of the vertebrae, large and small muscle groups that attach between each vertebra and from the pelvis region to the hips and spine and even up to our underarms.

The muscles are covered and wrapped by a three dimensional diamond shaped material called the connective tissue.

Second, the function of our lower spine and muscle groups allow us to climb, stoop, bend, turn, walk and it carries the majority of our body weight.

Third, here are some of the causes for lower back pain.

Strains or sprains cause small tears to occur from over-stretching our muscles, tendons, and ligaments.

Another cause is nerve irritation which is usually due to a narrowing of the space between the vertebrae of the spine where nerves pass through.

The third most common cause is the narrowing of the spinal canal. This may be part of the normal aging process. Falls or arthritic conditions are also contributing factors.

Six Stretches and
Strengthening Exercises

1. Bend at the waist or hips as if you were going to touch your toes, keep knees soft, place your hands on the opposite elbows.

Tighten the abdominal muscles and take a few deep breaths and with the exhale allow your upper body to bend a little further. Hold this position for the count of 20.

2. Come to a standing position. Raise your arms over your head. Grab the left wrist with the right hand and gently pull up and then bend at the hips to the right and hold for a count of 10 and repeat for the left side.

3. Come to a standing position. Tighten the abdominal muscles and squeeze the buttocks. Bend backwards with the head and chest, but keep hips directly above the ankles. Count to 10 and come to an upright position and relax all muscles.

4. Now stand with your back and legs against a wall. Bend or flex one knee toward your chest and wrap your hands around the knee, tighten the opposite buttocks and tighten the abdominals and take 2 or 3 slow deep breaths and keep your back against the wall. Repeat with the other knee.

5. A yoga pose, called the child’s pose, is the final exercise. Go onto your hands and knees (place a towel or something soft under your knees if you need to). Sit back on your heels with your buttocks and stretch your arms out in front of you and place your forehead gently on the floor. Tighten your abdominal muscles and take 2 or 3 slow deep breaths and count to 10 and then relax all of your muscles and remain in this pose for as long as you are comfortable.

6. Now come to a standing position and roll your shoulders in circles and turn your head side to side, forward to your chest and tilt head back keeping your abdominal muscles and buttocks tight. Count to 10 and relax the abdominal muscles and buttocks, relax your shoulders, but stand straight over your knees and hips and ankles. Take 2 or 2 slow deep breaths.

These can be done at home, work, or while traveling to help relieve lower back discomfort. There are many programs available for strengthening and stretching of muscle groups. Yoga, yogalates, tai chi, palates are just a few. Explore what works best for you.

Thank you for allowing me to share with you.


See Gail's Relaxation Techniques

See The Yoga Journal Re. The Cobra Pose
For Back and Core Strenghtening

The Plank Yoga Pose For Back and Core Strengthening

Massage Therapy and Relaxation

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