Adults, at some point in their lifetimes, experience low back pain, which is the most common cause of job-related disability and a leading contributor to missed work days.

Both men and women can be affected by low back pain. This pain can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. It can begin as a result of lifting something heavy or by an accident, or maybe due to age-related changes of the spine. The physical inactivity, sedentary lifestyle, and unhealthy life habits can lead to excruciating back pain even if you’re healthy and have no genetic predisposition for these kinds of problems.

Lower back pain is mostly acute or short-term, lasting a few days to a few weeks. Though the reasons for this can be numerous, all issues regarding the lower back are pretty hard to treat. Yes, a simple massage can do the trick and relieve your pain when you feel shoulder pain. However, it’s a bit trickier when it comes to lower back pain.

Here are 4 simple exercises you can try at home that will surely do wonders for your back, thus making the pain go away in no time.

Self-trigger Point Therapy

You can use a tennis or lacrosse ball to apply pressure on your lower back. You need to locate the point of the pain, place the ball directly underneath and keep it pressed against the floor. Hold in that position for 30-60 sec. Shift to the next point.

Seated Hip Stretch

Sit down on the ground with your legs outstretched in front of you. Bend your left knee and cross it over your straight right leg. See to it that you are keeping your back straight and pulling your right knee towards your chest. Stay in this position for 30-60 sec. Return to starting position and repeat with the other leg.

Pigeon Pose

Do this by sitting in dog pose. Bring your right knee forward and bend it outward making sure the outside of your shin rests on the floor. The left knee should be stretched backward. Hold in that position for 5-10 breaths. Repeat with the other side.

Piriformis Stretch

Lie down on the ground, on your back and bend your knees placing your feet flat on the floor. Position your right ankle on your left knee and pull your left thigh towards your chest. Stay in this position for 30 seconds. Return to starting position and repeat with the other leg. While you’re doing the exercise, you’ll feel your lower back and buttocks stretching and your pain slowly subsiding.

Disclaimer

The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah®. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Dr. Farrah® are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Dr. Farrah® in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Dr. Farrah® or others appearing and are protected under the first amendment.

Dr. Farrah® is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. Dr. Farrah® has personally and keenly studied everything she recommends, and more importantly, she’s closely observed the reactions and results in a clinical setting countless times over the course of her career involving the treatment of over 150,000 patients.

Dr. Farrah® promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

Dr. Farrah® does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Dr. Farrah® does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind.
Dr. Farrah® hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.