While lower back pain is extremely common, the symptoms and severity can vary greatly. Here are five tips that can help you to manage the pain:
- Maintain flexibility of hip and leg muscles by stretching once a day or every other day. The three main muscles to stretch are your hamstrings (15-30 times for each leg), hip flexors (30-second hold three times for each leg), and the piriformis muscle, an external rotator (30-second hold three times for each leg).
- Maintain core endurance with prone planks, side planks, and bridges. Start by doing the moves six times, holding each one for 10 seconds, and work your way up to one 60-second hold. Do these every other day.
- Walk two to three times a week at a comfortable pace for at least 20 minutes.
- Avoid lifting or carrying heavy objects that make you arch your back.
- Take regular breaks (every 20-30 minutes) during any prolonged activity at home or work to avoid stressing your back.
If you do suffer from lower back pain and need to seek out a physical therapist, contact us here