Two weeks ago, I woke up with a condition of pain in the lower back. This makes it difficult for me to move. When I sat down, my waist hurt. When bowing, the pain gets worse. Have you ever felt pain or pain like I experienced? If so, you and I are just like the 80% of the human population in the world who experience low back pain in their lives. Initially, I was lazy to move because of the pain in the back, but by doing some simple exercises was able to help overcome the pain that I experienced.
Pain or lower back pain (lumbago) is a disorder of the bones and back muscles which is a common complaint experienced by most people. So often, low back pain is the second most common neurological disease after a headache. When viewed from the demographics, many low back pain complaints come from middle-aged adults, both men, and women. Generally, people who work in seats without exercise and those who routinely carry heavy loads will be susceptible to these complaints. In addition, people who are overweight also have the potential to suffer from low back pain.
The duration of pain caused by low back pain varies and is categorized into three, namely acute (pain lasting less than 6 weeks), semi-chronic (6-12 weeks), and chronic (more than 12 weeks). Usually, symptoms of low back pain begin to improve after a few weeks since the first time symptoms appear, with the percentage of 40-90% of patients will recover in total within 6 weeks.
In overcoming the pain and pain due to low back pain, I personally do some simple exercises aimed at strengthening the back, abdomen, and leg muscles. A little note, you should consult your doctor or physiotherapist first before you do some of the movements I write down below. This is because some of the exercises I write may not be recommended, based on the cause and severity of the low back pain you are experiencing.
Here are seven simple exercises to help overcome low back pain:
1. Partial Crunches
For lower back pain patients, it is advisable not to do sit-ups but do partial crunches. This is because when you do sit-ups, you put considerable pressure on the disc on your spine. Meanwhile, partial crunches can help strengthen your back and abdominal muscles.
Procedures for partial crunches:
– Stretched position with knees bent and soles touching perfectly on the floor
– Fold your arms in front of your chest or behind your neck
– Tighten your abdominal muscles and lift your shoulders off the floor
– Exhale as you shrug your shoulders
– Hold for a second and slowly lower your shoulder back
– Repeat as many as 8-12 times
When doing partial crunches do not use your elbow or your hand to pull your neck off the floor. Correct posture will prevent excessive pressure on your neck. Also, note your feet, tail bones, and lower back should keep touching the floor during exercise.
2. Hamstring Stretches
Procedures for hamstring stretches:
– Standing on your back and bending one knee
– Wrap the towel under the sole of the foot
– Straighten one of your knees and gently pull the towel back. You will feel a gentle stretch on the back of your foot.
– Hold this posture for 15-30 seconds
– Do it 2-4 times for each leg
3. Wall Sits
How to do wall sits:
– Stand with a distance of 10-12 inch (12.5-31cm) from the wall
– Beat your body until your back completely touches the wall
– Gently lower your body down until your knees are slightly bent and pressing your back on the wall
– Hold the position for 10 seconds and slowly raise your body upward
– Repeat this movement 8-12 times
4. Press-up Back Extensions
Procedures for press-up back extensions:
– The stomach position with the rest on the abdomen and both hands are under your shoulders
– Push both hands until your shoulders do not touch the floor
– If you feel comfortable, hold this position for a few seconds
5. Bird Dog
How to do a bird dog:
– Start with the position of hands and knees touch the floor, and strengthen your abdominal muscles
– Lift and pull back one of your legs until elongated
– Hold for 5 seconds and do with the other legs
– Repeat this movement as much as 8-12 times for each leg
– Try to hold this position for a longer duration or try lifting and lengthening your opposite hand for each repetition
6. Knee to Chest
Procedures for the knee to chest:
– The supine position with one knee bent and the other foot touching the floor
– Raise one knee to your chest and keep the sole of one foot still touching the floor
– Press your spine to the floor and hold for 15-30 seconds
– Lower your knees and rest with the other legs
– Repeat this movement 2-4 times for each leg
– Supine position with both knees bent and only the heel touching the floor
– Push the heel onto the floor, push the butt, and lift your hips from the floor to the shoulders, hips, and knees parallel
– Hold this position for 6 seconds, and slowly lower your hips until it touches the floor and rest for 10 seconds
– Repeat this movement 8-12 times
In addition to doing a variety of simple exercises above, you can also do other activities that can help to overcome low back pain such as walking, swimming, cycling, aerobics, and yoga. But keep in mind, you should consult your doctor first to get more information.