Alleviate lower back pain

1. Lay on your back with your feet up on a pillow, put a thickly rolled towel in the small curve in your lower back. DO this everyday for at least  10 minutes. Doing this allows your back to regain it’s natural curvature and can release sciatic related pain as well as muscle strains.

towel-1

towel-2

2. Use heat NOT cold for the lower back, especially if the injury is chronic. Heat bring blood to the area and can help speed healing, cold may cause spasms and in chronic conditions is not much use!

3. If you sleep on your side put a pillow in between your legs, this allows your vertebrae to go into a more natural state.  Doing this can release nerve impingement and may help prevent it in the future.

pillow

4. When bench pressing use a towel in the small of your lower back, the towel put a natural curve in the lumbar area of the back which allows you to lift without fear of straining the back muscles.

dumbbell
Whether using a bar or dumbbells use a small towel in the back! 

5. Don’t stay sat down for any longer than 30-40 minutes, always move around.

Female athlete jumping
Keep moving to help alleviate and prevent back pain.

6. Always get down on one knee when picking anything up from the floor, arching the back to lift off the ground is one the biggest causes of back injury!

7. Do push-ups, lots of push ups, when you become great at doing push-ups you will never have to do any planking ever again.

group of a women doing exercises
Press-ups are great for core strength! 

By. Chris Collins

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