Lower Back Pain Causes & Treatment

 Do you have hip to lower back pain? Here are some very useful advice you should follow.

Some useful advice for lower back pain causes:

 

• Don’t lie down for a long period.

• Don’t sleep on the sofa or chair.

• Don’t carry heavy objects or raise them from the ground, bending your back.

• Go for physical therapy for at least 4 to 5 days.

• Swimming is very helpful for lower back pain patients.

• Keeping your back straight during sitting and daily activities.

• Walking is one of the best activities in lower back pain patients walk as much as you can.

• Use a soft cushion behind your back during driving.

• If you work in a office use cushioned chair.

• Carryout stretching & strengthening exercises for back muscles regularly at least for 3 sets per day.

• Reducing your body weight will reduce lower back pain symptoms.

If your knees hurt while any activities, use these great knee pain tips.

Sleeping Positions:

• If you want to sleep on your right or left side use a comfortable pillow between your knees. This position will help your pelvis and spine in a better alignment.

• If you want to sleep flat on your back use a hard pillow under your knees.

• Use a comfortable pillow during your sleep.

 

Exercise #1

1. Lie down on your back and hands above your head.
2. Bend your knees and move them gradually to one side.
3. Keep your feet on the floor.
4. Hold it for 10 seconds.
5. Repeat 5 times on each side.

 

Exercise #2

1. Kneel on one knee.
2. The other foot in front-facing forwards.
3. Lift the back knee up.
4. Hold it for 5 seconds.
5. Repeat 5 times on each leg.

 

Exercise #3

1. Holding onto something for support if needed.
2. Bend one leg up behind you.
3. Hold it for 5 seconds.
4. Repeat 5 times on each leg.

 

Exercise #4

1. Lie down with your knees bent.
2. Tighten your stomach muscles.
3. Flattening your back against the floor.
4. Hold it for 5 seconds.
5. Repeat 5 times.

 

Exercise #5

1. Lie down on your back.
2. Knees bent.
3. Bring one knee up and pull it gently into your chest.
4. Hold it for 5 seconds.
5. Repeat  5 times on each knee.