LOWER-BACK PAIN

 by JOY OKON

You stand and it feels like your back is preparing for a werewolf transformation. For those that are not familiar with the 'vampire diaries' series, a werewolf transformation is excruciatingly painful. When you sit, you experience the same thing. Even when you lie in bed, same thing occurs. Welcome to the pleasures of lower-back pain.

According to the American Chiropractic Association, four out of five people endure lower-back pain at some point in their lives. It can hang around for a few days or months, and even years. Such fun times eh. Some culprits are involved.

Common culprits include:

·         Exercise mishaps

·         Muscle strains

·         Postural changes during pregnancy, and

·         Bulging or herniated discs says Dr Jennifer Solomon, MD, a board certified physiatrist at hospital for Special Surgery in NYC.

 Dr. Jennifer also says that with some simple exercises and lifestyle switches, most cases of lower-back pain improve within just a few weeks-and are 100% gone after six weeks.

Okay people, enough about the problem. Solution time.

Here is the three-step plan:

1. MOVE MORE : Increasing general physical activity has been recommended for both acute and chronic lower-back pain. This is especially beneficial to people who spend their entire day behind a desk. Yoga may also provide some relief. 
2. WORK YOUR INNER ABS : Don't just train your six-pack muscles. You also need to strengthen your core (transverse abdominis), which helps keep your spine stable. This is how it goes:

• Lie on your back with your knees bent, feet shoulder-width apart.
• Exhale and reach your hands toward the ceiling as if you are trying to grab a trapeze bar overhead, raising your head and shoulders. 
• Hold for one or two seconds, then inhale while lowering your shoulders back to the floor. That's one rep.

Complete three sets of ten reps, three to five days in a week.  
      

      3.  SPRING FOR A NEW MATTRESS : The wrong mattress - too hard, too soft, or just worn down can cause and worsen lower back pain by throwing off the spine's alignment and straining muscles. Opt for medium firm mattress.

If the pain doesn't go away or comes with 'red flags' such as unexplained weight loss, fever, or severe immobility, go see a doctor sharp.

#StayHealthy

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