What's a natural way to ease lower back pain?
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Wow, all of those answers are great exercises for the lower back. You might also try doing something internally to help control the inflammation, like ginger (fresh or supplements), or turmeric (again, fresh or supplements). Both help to control the cox-2 enzyme that causes inflammation. Maybe these could be a more long-term type help for the pain, as opposed to just the temporary effect of the exercises. If you'd like more info, you can visit www.in-sighthealth.com. They can answer just about any nutritional or wellness question you may have and you can also buy turmeric or ginger capsules from them!
Best of luck, hope you feel better!
Try lying on your back on the floor with your legs up on the seat of a dining chair with a slim paperback book under your head. Relax and try to let your spine flatten towards the floor. Try to visualise your spine slowly lowering until it is flat against the floor. It might not happen the first few times but if you do this for 20 minutes at a time it does release the back and may help your condition. Try it for a week or two and if it doesn't help - sorry. It does help me. Good luck!
when it is possible lay on back with a small roll hand towel under lower back above tailbone and cushions under thighs and legs to create a 45 degree angle
also its work but strengthening your core muscles helps so they can support your spine better
Lay on your back and pull one knee up to your chest and hold for 10 seconds. Then put that knee down and do the other one. Then pull both knees up at the same time. It releaves the strain on muscles and ligaments holding disc in place. You can also sit on floor with both knees up to your chest and put your arms around your knees and rock back and forth. This also helps. I have herniated disc and it works for me.
All of the answers are worth trying. One more thing that really helped me to relieve pain temporarily is: Lay on your back on the floor with a small (flat) pillow under your head. Use your butt muscles to "walk" your butt towards your feet while stretching the lower part of your body- like scooting down but leaving your torso stationary. This opens up the disc space and relieves the nerve pressure. You can also consult a chiropractor who will show you some pressure points to use for relief. Take it easy & Good luck !!
I love the Roman chair, which is an exercise device at most gymns where you lie on your stomach, then let your upper body hang down. Great traction on those lumbars.
Hi there SlenderMillie! There is an exercise called the pelvic rock. If you get on your hands and knees, like a dog (sorry!), then slowly rock the pelvis forward, hold it for a count of 10 and then swing you pelvis back so you look a bit like a sway back horse and hold it for a count of ten, you'll notice a reduction in pain immediately. Do this several times, (approx. 10), every morning and every evening, until you experience permanent relief. This will help to build the muscles around the spinal column allowing the pinching sensation in your lower back to ease.
The exercise that was described where you lift your leg to your chest, hold it 10 seconds then bring the other one up is a Yoga posture called the "gas relieving posture". It works for both, though it's not as effective as the one that I've given you.
You can also make ginger compresses for the area by grating a ginger root, (with a hand held micro planer, or other small grater). You need an amount about the size of a baseball. Grate the ginger root onto a piece of doubled cheesecloth, pull the ends of the cheesecloth up and tie them so they form a bag. Take 3 quarts of water and put in a large pan, bring the water to a boil, turn down the heat, squeeze the bag of grated ginger root into the water and drop the bag into the pot. Simmer this mixture for about 10 minutes. Remove the bag of ginger and squeeze gently, (this will be very hot!). Put a washcloth or hand towel into the pot, wring it out and then apply to the affected area. Again be careful, this is hot! When it cools, repeat the procedure.
**Don't throw the ginger water away, you can reuse it up to 4 times before you need to make new.
Feel better soon!
acupuncture
All the answers above have merit.
Why has no one suggested chiropractic? Chiropractors are trained to manipulate the spine to relieve disc and nerve compression.
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