Low back pain is a painful condition that almost everyone, regardless of their level of health, will experience at least once in their lifetime. You may have already had one when you felt an instant pain in your lower back when you made an awkward twist to lift your baby from the crib, or the pain gradually developed as you spent countless hours hunched over in the chair. his office. Whatever the cause, most conditions go away after being treated at home with simple, non-invasive remedies, such as exercise, medication, and rest.

Pilates exercises to relieve pain

If you’ve experienced the numbness and stiffness that low back pain causes, you may think that exercise is the last thing you’ll need to treat it. But according to experts, exercises that gently stretch the muscles, such as Pilates, are the most effective treatment method.

Pilates targets the abdominal and lower back muscles that support the spine, making it ideal for not only relieving pain, but also preventing it from coming back. You can also use the Pilates reformer, a device that is built like a table, with a movable seat and various straps, to give you a better and more precise stretch while ensuring proper posture and alignment.

Rolling on an exercise ball

Anything round will roll for sure. The exercise ball uses the body’s natural reaction to an unstable object to strengthen core muscles. A simple ball exercise called Rock Back-and-Forth, which requires a slow forward and backward tilt of the pelvis, contracts the stomach muscles and flattens the lower back. Other ball exercise routines are Rock side-to-side and Circles.

foam roller for stretching

The foam roller exercise is also called auto-myofascial release. A foam roller is a firm piece of rubber that looks like a log, with a diameter of six inches. Simply place it on a matte floor and then roll over it with your lower back, pushing the sore spot into contact with the foam roller for 1 minute before releasing. Repeat the exercises for about 15 minutes and you will feel instant relief from back pain.

Medication also known as pain reliever

Taking over-the-counter (OTC) medications simply masks the pain but does not treat the condition. But it gives you a couple hours of relief from the pain. Low back pain medications should be non-steroidal anti-inflammatory drugs, or NSAIDs. Some available NSAID medications are aspirin, acetaminophen, ibuprofen, and naproxen. Taken with back exercises, these medications will help you recover faster from your condition.

Rest

Since your condition can be caused by overexertion and even stress, rest is one of the best non-invasive treatments for it. But when we say rest, we mean back off a bit and slow down a bit from your normal activities. It doesn’t mean locking yourself in your bed or sideways on the couch; these things will aggravate the pain. Instead, alternate between sitting in a comfortable chair with a firm back and walking around the house slowly and deliberately. You can also do chores you enjoy, like baking or cleaning out the closet. Just make sure you don’t make any sudden movements or lift anything heavy.

With a combination of non-invasive treatments like exercise, medication, and rest, you will definitely recover from your pain. To prevent a relapse, consider starting Pilates as a way to build up your core muscles so they’re strong enough to support your spine.