SPECIAL OFFER - 30% OFF
Here Is What You Can Do to Get Rid of Back Pain
Many people suffer from back pain, but few know how to deal with it properly, and how to prevent it in the first place.
That’s unfortunate because back pain can really negatively affect our daily routine and leave us underperforming when doing basic tasks.
It often happens due to a spasm, improper lifting of heavy objects, or injury, and it results in swollen back muscles, which irritate the surrounding nerves.
And the worst part is that it only takes one bad move and already you can’t walk around normally or stand up straight.
Relieving the Pain
Here is a simple method that can alleviate the back pain in addition to a human massage.
Believe it or not, all you will need is to use a tennis ball like in the pictures below.
This type of therapy has been shown to work the piriformis muscle (around the sciatic nerve) and, therefore, reduce the lower back pain.
The best thing is that you can do this from the comfort of your home and by yourself, without needing to rely on anyone else.
It is best to consult your doctor as they will be able to give you specific exercises that will target your particular situation.
However, some exercises simply work for most of the population with any kind of back pain, so here we list some of the best ones we have found that relieves the back pain-relieving from sciatica.
Even though they are simple stretches, don’t take them lightly – you should only go as far as your back tolerates in this situation.
If the exercises are painful, they might be doing more harm than good. Before doing any of the stretching exercises, always warm up!
Take a walk, jump in place or walk up and down the staircase slowly.
Do it for a couple of minutes every time before you attempt to perform the stretching session.
It is also advisable to stretch your legs before. Again, it is important that you stay in the zone of comfort and not overdo the exercises.
1. Lying Outer Hip (Piriformis) Stretch
- Lie on your back and bend one leg upward by placing your foot close to the back of the other leg’s knee.
- Tuck your foot behind the other leg’s knee and twist your leg to the opposite side with the knee facing or touching the ground.
- Place the hand which is on the side where the knee is (if you’re stretching your left leg, place the right hand on the knee) and raise the other arm in the air.
- Slowly start lowering the arm in the air toward the opposite direction of the knee, as if trying to touch the shoulder to the ground.
- Stay like that for 20 seconds and switch legs.
- Return to the lying position and stretch both legs. Bend the two knees together and gently pull them with your hands toward your chest.
You won’t be able to touch the ground with your shoulder at first, so don’t try to achieve that on the first try.
The purpose of this exercise is to achieve a stretch in the piriformis muscle as long as the stretch is comfortable.
2. Supine Piriformis Side Stretch
- Lie on the ground with your back straight and your legs laying flat.
- Bend the affected leg upward and place the foot on the outer side of the other leg, near the knee.
- Using the opposite hand, gently pull the knee of the affected leg across the midline of your body until you feel a stretch. If you feel pain, loosen up the stretch. Make sure you don’t lift your shoulders and hips off the ground.
- Hold for 30 seconds, return to the starting position and switch legs. Repeat the whole process 2-3 times.
3. Side Lying Clam Exercise
- Lie on your side, with the affected hip on top.
- Bend your legs backward to achieve an L
shape, while keeping one foot over the other and your legs parallel to each other.
- Make sure your body and spine are straight and not bent, and that your affected hip is directly on top of the other.
- Keeping your feet together, raise the top knee upward, while paying attention that the body remains in the original position.
- Return the knee to the initial position slowly. Repeat 15 times, then switch sides and repeat.
4. Supine Piriformis Stretch
- Lie down on your back with your knees bent upwards.
- Cross one leg over the other bringing it toward your chest.
- Grab your knee with one hand and the ankle with the other hand and pull slowly toward the shoulder that is closer to your ankle – until you feel a stretch through the glutes in the buttock.
- Hold for 30 seconds to a minute and release, switch legs and repeat with the other leg.
If you don’t feel the stretch in the glutes, cross your legs as in step 2 and pull the leg is sitting on the floor by grabbing behind your thigh and pulling the leg toward your chest.
5. Standing Piriformis Stretch
- While standing, place one leg over the other leg’s knee to get what looks like the number 4.
- Slowly lower your hips toward the ground so that your back is at a 45-degree angle, while bending your standing leg’s knee appropriately.
- Lean forward with your upper body and extend your arms parallelly to the ground, while keeping your spine straight at all times.
- Hold for 30-60 seconds, and switch legs when done.
If you have trouble balancing, you can stand with your back against a wall and distance your feet from the wall by 24 inches. Use the wall as support and follow the steps above.
6. Seated Piriformis Stretch
- Sit on a chair and cross the affected leg over your other leg’s knee.
- Bring your chest forward and bend slightly forward, while keeping your spine straight at all times.
- Hold for a couple of breaths and try to bend a bit further (if you don’t feel pain).
- Stay in this position for about 30 seconds and slowly release. Repeat with the other leg.
7. Hip Extension Exercise
- Get on the ground on all fours (place your hands and knees on the ground) with your hands in line with your shoulders.
- Extend one leg and raise it upward (with the knee bent) toward the ceiling.
- Lower your leg slowly, reaching almost to the starting position. Repeat 15 times, switch legs and repeat steps 1-3 with the other leg.
8. Buttocks Stretch
- Put your hands and knees on the ground (get on all fours).
- Bring the affected leg’s foot underneath your trunk and twist it toward the opposite side, near the hip, while pointing with the knee toward the shoulder.
- Lower your head, until your forehead touches the ground, and lean your forearms on the ground for support.
- Slowly stretch the non-affected leg out behind you, while keeping your pelvis straight.
- Push your hips slightly toward the floor.
- Hold for 30 seconds and return to the initial position slowly. Repeat 2-3 times. Then switch legs and repeat all the steps with the other leg.
9. Groin Stretch (Long Adductor)
- Sit on the floor and stretch your legs as far out and straight as you can.
- Bend your upper body forward to the ground gently, and place your hands next to each other on the floor.
- Try to touch the ground with your elbows by leaning forward. Stop if you feel any pain and go back an inch or two and stay there.
- Hold for 10 to 20 seconds and release.
10. Inner Thigh Stretch (Short Adductor)
- Sit on the floor and put your feet (soles) together in front of your pelvis.
- Hold your ankles with the opposite hands (right hand – left ankle, and vice versa).
- Gently push downward with your knees and try to touch the ground with them. You need to stop right before any pain occurs, in which case get back an inch or two and stay there.
- Hold for 30 seconds, release, and flutter your legs in that position (like a bird) for 30 seconds.
If you don’t feel any pain and want a deeper stretch, push your knees down using your elbows, and if you can and want to go even deeper, you can tilt your upper body forward while keeping your back straight.
Other, more severe back pain treatment can include medications, such as oral over-the-counter medications (usually aspirin, ibuprofen or acetaminophen), but patients may also be given antidepressants and muscle relaxants for more severe and chronic back pain.
Physical therapy is common, and, in some cases, the back will need to be operated on – i.e. it will require surgery.
Either way, you should not just leave the pain be, but try to manage it actively, and you should definitely not ignore it.
Going to see your doctor is not an absolute necessity, but paying no attention to your back pain can lead to serious injuries and even more severe and longer-lasting pain.
Hopefully this article has helped you, or someone you know, understand the basics of back pain and how it can be dealt with.
Be patient and don’t lift heavy objects even if you’re starting to feel better, as the recovery is going to take some time and one wrong step can send you back to the beginning.
Whatever you do, don’t give up – we believe that you will come back out of it stronger than ever before!