What can I do about my lower back pain?
Question about a minor lower back pain..
I am 45 year old. I work 10-12 hours a day. I have very minor pain in my lower back.
Is there any recomendation or any exercise I can do to help it get better?
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i'm not sure what kind of work you do for 10-12 hours a day but if it involves lifting, lift with your legs, even just bending over with your legs straight can cause pain. or it does for me at least
You should see some type of back specialist or try taking some type of muscle relaxer or anti-inflammatory.
For the pain use ice for fifteen minutes out of an hour whenever you can. Stretching is going to help but when you are standing or even sitting squeeze the buttocks together as if someone is attempting to pull a hundred dollar bill from between the cheeks. This will help to level the pelvis and reduce pain. Lie on the floor on your back and slowly bring one knee up to the chest. Bear hug it into the chest and hold for ten seconds. Relax but don't let go of the leg and repeat the pull four more times. Slowly return the leg to the floor and do the opposite leg. When the last repetition has been done do not return the leg to the floor but bring the opposite leg up and pull both of them into the chest. Hold for ten seconds and relax but hold both legs. Repeat that cycle four more times. At the end of the last repetition bring one leg down to the floor and put the foot flat on the floor with the knee bent at 90 degrees. Bring the opposite leg down in the same way and rock the knees to one side attempting to put the knees on the floor with your shoulders remaining on the floor. Return to the starting position and then go to the opposite side. This can be done as many times as you want. Do this series twice a day and more if possible.
Lie on your back and pull your knees up so that your thighs are pressed up again your belly. It's the best stretch for the lower back. Do it in the morning and before bed. Use your arms to pull your legs close the best you can.
Sometimes when sweat dries up in your hips or back, expect it to hurt or sting a bit.. Make sure you don't let your sweat dry up on your back. Either wipe it with your hankie or something like that.
Hope this helpeD!!