What is low back pain?
Low back pain can happen anywhere below the ribs and above the legs. The lower back camera is the connection between the upper and lower body, and it bears most of the body’s weight. So it's pretty easy to hurt your back when you lift, reach, or twist. In fact, almost everyone has low back pain at one time or another.
What causes low back pain?
Causes of low back pain include: Overuse, strain, or injury. Aging. Herniated disc . Arthritis . Compression fractures . Illness. A spine problem you were born with.
Symptoms?
Depending on the cause, low back pain can cause a range of symptoms. The pain may be dull or sharp. It may be in one small area or over a broad area. You may have muscle spasms. Low back pain can also cause leg symptoms, such as pain, numbness, or tingling, often extending below the knee. Most low back pain is short-term (acute) and will go away in a few weeks.
It is more likely to become long-lasting (chronic) if you are depressed or under stress. Most low back pain will improve with basic first aid, which includes resting for a day or two, getting up and active as soon as possible, and taking over-the-counter pain medicine as needed. Walking is the simplest and maybe the best exercise for the lower back. It gets your blood moving and helps your muscles stay strong.
Prevent low back pain from returning?
After you've had low back pain, you're likely to have it again. But there are some things you can do to help prevent it. And they can help you get better faster if you do have low back pain again.
To help keep your back healthy and avoid further pain:
Regular exercises(10 to 30 minutes a day 1 to 3 times a day during your early recovery) to restore the strength of your back and a gradual return to everyday activities are important for your full recovery.
Low back pain can happen anywhere below the ribs and above the legs. The lower back camera is the connection between the upper and lower body, and it bears most of the body’s weight. So it's pretty easy to hurt your back when you lift, reach, or twist. In fact, almost everyone has low back pain at one time or another.
What causes low back pain?
Causes of low back pain include: Overuse, strain, or injury. Aging. Herniated disc . Arthritis . Compression fractures . Illness. A spine problem you were born with.
Symptoms?
Depending on the cause, low back pain can cause a range of symptoms. The pain may be dull or sharp. It may be in one small area or over a broad area. You may have muscle spasms. Low back pain can also cause leg symptoms, such as pain, numbness, or tingling, often extending below the knee. Most low back pain is short-term (acute) and will go away in a few weeks.
It is more likely to become long-lasting (chronic) if you are depressed or under stress. Most low back pain will improve with basic first aid, which includes resting for a day or two, getting up and active as soon as possible, and taking over-the-counter pain medicine as needed. Walking is the simplest and maybe the best exercise for the lower back. It gets your blood moving and helps your muscles stay strong.
Prevent low back pain from returning?
After you've had low back pain, you're likely to have it again. But there are some things you can do to help prevent it. And they can help you get better faster if you do have low back pain again.
To help keep your back healthy and avoid further pain:
- Practice good posture when you sit, stand, and walk.
- Get regular, low-impact exercise. Walk, swim, or ride a stationary bike. Stretch before you exercise.
- Wear low-heeled shoes with good support.
- Sleep on your side. A medium-firm mattress may put the least stress on your back.
- Watch your weight. Being too heavy, especially around your waist, puts extra stress on your back.
- Don't try to lift things that are too heavy for you. When you must lift, learn the right way to lift camera.
- Pay attention to your posture.
- Sit or stand up straight, with your shoulders back.
- Make sure your chair has good back support.
- Take regular breaks to walk around.
- If your work involves a lot of bending, reaching, or lifting: Talk to your human resources department to see if there are other ways you can do your work.
- Don't depend on a "back belt" to protect your back. Studies have not shown these belts to be effective in reducing back injuries. The most they can do is to help remind you to use good techniques for lifting.
Regular exercises(10 to 30 minutes a day 1 to 3 times a day during your early recovery) to restore the strength of your back and a gradual return to everyday activities are important for your full recovery.
Ankle Pumps
- Lie on your back.
- Move ankles up and down. Repeat 10 times.
- Repeat 10 times.
Heel Slides
- Lie on your back.
- Slowly bend and straighten knee.
- Repeat 10 times.
Wall Squats
- Stand with back leaning against wall.
- Walk feet 12 inches in front of body.
- Keep abdominal muscles tight while slowly bending both knees 45 degrees.
- Hold 5 seconds.
- Slowly return to upright position.
- Repeat 10 times.
Heel Raises
- Stand with weight even on both feet.
- Slowly raise heels up and down.
- Repeat 10 times.
Straight Leg Raises
- Lie on your back with one leg straight and one knee bent.
- Tighten abdominal muscles to stabilize low back.
- Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds.
- Lower leg slowly.
- Repeat 10 times.
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