How To Avoid Lumbar Discomfort
A sedentary lifestyle, poor posture, an inadequate diet and even stress can lead to discomfort in this area
When you notice tension or pain in the lower back, or preventively if you spend a lot of time sitting, it is important to start by becoming aware of how your lower back is and incorporating a series of healthy habits into your routines.
7 habits to prevent or relieve low back pain
In addition to performing specific stretches (you will find a small selection below), these habits and care will help you to make your lower back more flexible and stronger:
Self-massage
In the morning you can rub the lower back and abdominal area and use arnica oil for it. Especially in colder times, you can use a dry bath brush to activate circulation in your back.
Hot
It is also helpful to apply dry heat with a hot mat or hot bag.
Bathrooms
Another option is to take a bath with hot water and Epsom salts (magnesium sulfate) at the end of the day, which can be combined with lavender essential oil to increase the relaxation effect.
Pauses
Sitting for too many hours leads to a shortening and increased tone in the tissue, so it is convenient to take small pauses, get up and move consciously, relaxing the areas of tension.
Wear comfortable shoes
If you wear high heels regularly, it is advisable to rest your feet and lower back at the end of the day. The higher the heel, the greater the compensation of the spine at the lumbar level, which causes an increase in lordosis.
Attention when running
If you want to avoid injuries, it is convenient to develop adequate physical qualities in relation to the area. Muscle fibers must be of adequate tone to stabilize and protect the spine. And take into account the terrain, the material and the technique.
Try not to sleep on your stomach
The muscles of the back and spine do not rest properly in this position. Better on the side or on the back.
Back stretches to protect the lower back
On our website you will find many specific stretches to make your back more flexible. This is a small selection of exercises and stretches that especially affect the lower back:
- Easy back stretch to relax the entire spine and adductors.
- Exercises to get your lower back in shape
- 15 exercises that take care of your lower back
- Exercise to relieve tension in the lower back and buttocks
- 5 relaxing exercises to protect your lower back
