Useful Tricks To Get Rid Of That Horrible Lower Back At Home

If you suffer from lumbar pain, you should know that there are some so called tricks that will help you to get rid of this awful pain. Natural remedies combined with some home exercises are the perfect way to get rid of lumbar pain.

Lumbar pain may be caused by the irritation or damage to a lower back structure. Generally, its occurrence is related to a muscular problem, but can also be caused by degenerative diseases of the intervertebral disc, joint disorders, hernia and other affections.

Tips and tricks for relieving lumbar pain

1. Correct your body posture

It may seem a less important aspect, but a correct body posture, both walking and resting, may be the best solution for preventing and getting rid of lumbar pain.

Recommendations
When you sit on the chair, keep your back straight and supported by something.
When carrying out demanding physical activities, such as lifting heavy objects, bend your knees to protect your back.
When you walk, keep your back, shoulders and head straight and straight ahead.

2. Exercise

A sedentary lifestyle causes lumbar pain and joint diseases that damage the lower part of the spine. Even if lack of physical activity relieves intense pain, regular exercise may prevent this symptom.

Recommendations
Exercise for at least 30 minutes, three times a week.
You may combine cardiovascular activities with strength exercises to strengthen the lumbar muscles.
Do stretching exercises or yoga.
If you have certain injuries or pains, find out if you can practice swimming.

3. Practice breathing techniques

Breathing techniques help improve oxygen transport to all body cells. Thus, they provide a positive state of mind, especially when you are experiencing periods of stress and anxiety.

Recommendations
If you feel some sort of tension in the lumbar area caused by stress most of the times, look for a quiet place and breathe slowly and deeply for 5 minutes.
Inhale and exhale repeatedly until you feel more relaxed.

4. Keep your body weight under control

Extra pounds and obesity can cause lumbar pain, but also lesions, disc damage and other chronic conditions. Subsequently, all these problems are manifested by more severe symptoms.
Extra weight overloads the muscles and joints, and the backbone can’t provide adequate support.

Recommendations
Follow a balanced diet, low in fat and calories.
Do regular exercise, at least three times a week.
Go to your doctor to find out whether extra pounds have certain non-eating causes (metabolic disorders or thyroid disorders).

5. Quit smoking

Besides having serious consequences on the respiratory tract, smoking affects blood circulation, preventing proper oxygenation of the lumbar musculature.
Toxins in cigarettes damage the tissues and, over time can cause degenerative diseases of intervertebral discs.

Recommendations
Quit smoking as soon as possible.
Consume teas and remedies to combat withdrawal symptoms.
If you don’t smoke, avoid exposing yourself to cigarette smoke.

6. Sleep well

A good night’s sleep is one of the best tricks for improving lumbar pain. In addition to providing physical and mental energy, resting during the night helps relax the muscles of the cervical and lumbar area.
As you sleep, the stiffness and tension during the day is reduced and the muscles are better oxygenated.

Recommendations
Sleep between 7 and 9 hours a day.
Remember that it’s important to get a good posture during sleep.

7. Raise your feet

After a tiring day, it’s good to keep your feet up to relax your back and activate blood circulation in the lower part of your body. This simple exercise combats inflammation and prevents stiffness and muscle cramps.

Recommendations
Stay stretched on a comfortable surface, keeping your back straight and your arms on the side.
Raise your feet for 3 to 5 minutes and rest.

Does your back often hurt? If this symptom interrupts your daily activities, take into account these wonderful tricks for lumbar pain relief. As you can see, some simple habits can be extremely useful. But, if the pain persists, you should see a doctor.

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