In light of the Covid-19 pandemic and the lockdown, many of us have been spending much more time sitting indoors than we are used to. Staying in one place for too long or sitting for an extended period of time can often cause a lot of back problems or even worsen pre-existing back conditions.
There are many causes of lower back pain, including:
In addition to changing your posture, there are a wide variety of tips you can try to treat lower back pain, such as: applying ice, using a heating pad, using a back support when sitting, doing yoga, or changing your position, either by using a standing desk or a desk that allows you to adjust the height of your monitor and improve your posture. You can also try a variety of exercises to relieve lower back pain, such as:
1. Planks: Lay on your stomach with your forearms pressed into the ground. Slowly push yourself up into push-up position on your toes while keeping your forearms and elbows on the ground. Make sure your back is straight. Hold this for a few seconds before lowering to the ground.
2. The Bird Dog: While on your hands and knees, keep your back straight and extend one arm and the opposite leg straight out. Hold this position for five seconds and then rest before switching to the other leg and arm.
3. The Bridge: Lay on your back with your arms and feet flat on the ground, your feet hip-width distance apart. Keeping your shoulders on the floor, slowly raise your buttocks and abdomen off the ground until your body is in a straight line. Hold this for approximately 10 to 15 seconds before lowering to the floor. Perform 3 sets of 15, with a one-minute rest in between sets
4. Drawing-in Maneuver: Laying on the ground with your feet flat on the floor, hip-width distance apart, take a deep inhale. While exhaling, pull your abdominal muscles in toward your spine. Make sure not to tilt your hips when you are doing this. Hold this for 5 seconds and repeat 5 times.
If you have tried the above exercises and are still experiencing lower back pain, physical therapy has proven very effective in relieving lower back pain and treating a variety of back conditions. Give my office a call at (248) 844-2665, and I would love to talk with you more about your problem and how I can help!
Oliver Patalinghug is the trusted health expert and founder of the Metro Detroit's Leading Specialist Private Practice Physical Therapy for people in their 40's, 50's and 60's who want to keep healthy and active.
705 Barclay Cir. Ste. 135
Rochester Hills, MI 48307
Copyright RESTORE PHYSICAL THERAPY 2020
SPECIALIST PHYSICAL THERAPY IN ROCHESTER HILLS
For People In Their 40's, 50's, and 60's Who Want To Keep Active And Maintain Independence, Live Free From Painkillers And Avoid Risky Surgery.
FOR APPOINTMENTS AND QUESTIONS
Restore Physical Therapy serves clients who live and work in the Metro Detroit Area: Rochester Hills, Rochester, Shelby Township, Auburn Hills, Pontiac, Oakland Township, Troy, Bloomfield Hills, West Bloomfield, Sterling Heights And Madison Heights.
Join our mailing list today!