Lower Back Ache: 2 Simple Cures

Lower back ache, you may have heard by now, is the second most common reason to see your doctor. There is a problem with this statistic…n n It means that there are literally millions of people that do not know how to help them self. Frightening to think only a few people know how to ease their lower back ache and the simple ways to stop it returning. Sure you still need to see your doctor if you have had a serious fall or injury – but in over 97% of all lower back ache cases, specific injuries were not the cause.n n Most lower back ache is from doing so called “normal” daily activity. You may have been doing house-hold chores, doing gardening, shifting furniture or even making your bed. Others may have noticed that each day their back become more and more stiff and sore. n n It is only ever a few people that have significant falls or injuries that started their lower back ache. For those – see your doctor to make sure you do not have anything serious to be conce ed about. For the rest of you …n n There are many simple and quick ways you can use to help ease your lower back ache. Lower back ache is caused by 4 main issues – tight muscles, weak muscles, poor joint movement and pelvic imbalance. You need to correct these or your lower back ache will return again … and often worse as you age.n n There are two exercises that help to strengthen the main muscular causes of your lower back ache. Do these and your lower back ache will ease – if not then you need to use other techniques to address either the joints or pelvis that is obviously the bigger cause.n n But on to what to do now…n n Firstly you need to build strength in your lower abdominal muscles. This is achieved by doing lower abdominal exercise, however you may need to stimulate their nerve and blood supply first to maintain their strength over longer periods of time.n n To exercise the muscle, lie on your back with your knees bent. You then rock your pelvis- this means pulling your pubic bone towards your belly button, by flattening your lower back against the floor. Hold this position for 6 seconds and then relax and take a deep breath in and out. Repeat this 3 times, 3 times each day.n n If the nerve and blood supply to the muscle is strong, then this is enough exercise to gain strength in the muscle within a few days. Your lower back ache can ease very quickly.n n The second exercise is to strengthen your lower back muscles. Again stimulate the nerve and blood supply and then lie on the floor face down. Raise your shoulders off the ground as far as you can comfortably, hold there for 6 seconds and then relax an take a deep breath in and out. Like with the lower abdominals, do this 3 times, 3 times each day to gain the strength you need to improve your lower back ache.n n Although lower back ache is caused by the 4 main factors (tight muscles, weak muscles, joint movement, & pelvic balance), these exercises can help top ease you lower back ache. Even if they ease your lower back ache quickly you should still address the 4 main factors if you want long term permanent relief from your lower back ache.n