Four-step plan to relieve lower-back pain

Most people never treat their pain's underlying causes or even look into what those causes might be. According to the American Chiropractic Association Four out of five people endure lower-back pain at some point in their lives and It can hang around for a few days or months and years, they just push through it perhaps with a few complaints and pain meds.

While they aren't primary causes of lower-back pain. infections and tumours, exercise mishaps, muscle strains, postural changes during pregnancy and many more can cause pains, “If the pain comes with unexplained weight loss, fever, or severe immobility talking to your doctor is recommended” says Jennifer Solomon, MD, a board-certified physiatrist at the hospital for special surgery in New York City. Trying out this simple exercises and lifestyle switches improves most cases of lower-back pain within just a few weeks and are 100 percent gone after six weeks.

1. Move more.

"Increasing general physical activity has been recommended for both acute and chronic low-back pain," a recent research from Tel Aviv University in Israel found that both walking and strength-training programs reduce chronic lower-back pain after six weeks. Yoga may also provide some relief.

2. Work your inner abs.

Don't just train your outermost "six-pack" ab muscles. You also need to strengthen your transversus abdominis, which is deep in your core and helps keep your spine stable. Lie on your back with your knees bent and feet shoulder-width apart. Exhale and reach your hands toward the ceiling as if you're trying to grab a trapeze bar overhead, raising your head and shoulders. Hold for one to two seconds, then inhale while lowering your shoulders back to the floor. That's one rep. complete three sets of 10, three to five days a week.

3. Spring for a new mattress.

According to the National Sleep Foundation, a quality mattress lasts for nine to 10 years, sleeping on the wrong mattress whether it's too hard, too soft, or just worn down can cause and worsen lower-back pain by throwing off the spine's alignment and straining muscles, is better to sleep on a medium firm mattress.

4. Stretch out sciatica.

Tightness in the piriformis muscle which runs from the back of the thighbone to the base of the spine has been linked to pain, weakness, numbness, and tingling in the leg (aka sciatica), To stretch it out, lie on your back with both knees bent and cross the calf of the in-pain leg across the other's thigh. Wrap your hands around the back of your leg and pull toward your chest until you feel a stretch in your butt. Hold for 30 seconds. Complete six to eight reps, three to five days a week.

you can also learn from this video.