Pain in the waist (low back pain) is a clinicalsyndrome characterized by major symptoms of pain ordiscomfort in the lower spine.
Almost everyone has experienced this condition. The reason could be due to a variety of reasons, ranging from tense muscles to injury.
Here are some simple exercises and movements that can be done to help you overcome the problem of lower back pain.
- Avoid positions or activities that increase or cause back pain. Use an ice pack if necessary and use painkillers if you really can no longer stand the pain. Most lower back pain problems willgradually get better if you stay active.
- You can opt for a simple strengthening exercises in the abdomen, back, and legs, followed by some stretching exercises. Exercise not only helps you recover faster, it also preventsre-injury to your back.
- Remember that you must continue to be active after recoveringfrom back pain and gradually increase your activity level. Little activity will cause the loss of flexibility, strength, and endurance so that ultimately have an impact on recurrence.
- Avoid sleeping in the prone position. When your position on stomach, the stomach protrudes downward, forming arches at the back, increasing the lumbar curve, thereby providing pain. Sleeping on your back will make you feel comfortable. Experts recommend side sleeping position with legs bent at the knees.This position is intended to minimize the spinal stress.
- Notice how you sit and stand-poor posture is often the main cause of lower back pain. Do not bend when you sit and stand. kompas.com