Dealing with Low Back Pain can be quite challenging for most people. Below are 3 steps to help you with back symptoms and maintain a healthy spine.
1.Exercise – including aerobic activity and core (muscles surrounding the pelvis, spine and abdomen) strengthening. Exercise not only improves your cardiovascular fitness but also helps to strengthen those muscles that are responsible for stabilising and protecting your spine and pelvis. Additionally, exercise stimulates your body to release endorphins (body’s own pain medication) which block the pain and reduces stress.
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2.Hot and Cold – can help reduce back symptoms quickly. Very simply explained:
Cold packs – helps numb the pain produced as a result of the inflammatory process. Therefore, these are used in acute episodes of back pain.
Heat packs – stimulate blood flow to the affected area encouraging the natural healing response and it can inhibit pain signals. Useful in chronic back pain and muscle spasms.
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3.Hamstring stretching – Those big muscles in the back of your thighs play a significant role in the health of your spine. Tight hamstrings limit the motion in the pelvis which can increase the stress at the low back and corrupt correct posture. Therefore maintaining good hamstring flexibility it is important.
See also:
Sources:
http://www.spine-health.com/wellness/exercise/specific-hamstring-stretches-back-pain-relief
http://www.spine-health.com/treatment/heat-therapy-cold-therapy/benefits-heat-therapy-lower-back-pain
http://www.spine-health.com/wellness/exercise/back-exercises-and-abdominal-exercise-recommendations
