By Jaina van Reyk
Are you slouching in your chair or sitting for long periods? Have you recently done some strenuous exercise? Does your job require you to be constantly bending awkwardly or maybe you have been incorrectly lifting?
If you have said yes to one or more of the above, chances are these are just some of the causes that can contribute to lower back pain. Ways to help reduce pain include stretching and regular exercise to help strengthen the muscles in the back, glutes and legs. Below are just a few stretches that are easy to do in the comfort of your home or after your next workout at the gym.
- Hamstring Stretch
Lay on your back and bend one knee, so your foot is flat on the floor. Using a towel or stretch band, place under the ball of your foot and slowly straighten your leg with your foot flat and facing the ceiling. Hold for approximately 15 to 30 seconds and repeat 4 times on each leg.
- Hip Flexor
Starting on your knees, move your left leg in front of you at a 90-degree angle. Place your hands on your hips and engage your core by bringing your belly button to your spine and keeping your back straight. Slowly lean forward into your left hip whilst squeezing your glutes. Hold for approximately 15 to 30 seconds and repeat on the other leg.
- Half Squats (leaning against the wall)
Standing with your back against the wall and feet shoulder width apart. Engage your core by bringing your belly button towards your spine. Gently slide down the wall until your knees are bent at a 90-degree angle and hold for 15 seconds and then slide back up the wall. Repeat 4 to 8 times.
Stretching and exercising daily will help with lower back pain and flexibility in your joints.
In addition, applying a topical pain relief such as the Better Nature Pain Relief Cream, Gel or BalmX will help provide a powerful, temporary relief from aching muscles and joints. The full range is 100% naturally sourced, vegan and vegetarian, cruelty free and Australian made.
Our active ingredients have been chosen for their pain relief, anti-inflammatory and cooling/ heating properties. Using only a small amount, massage into the affected area 3 to 4 times daily.