Are you constantly suffering from lower back pain, and the acute pain is making it difficult for you to carry out your day-to-day tasks? Lower back pain is one of the common problems suffered by many Indians. It is mainly due to a destructive lifestyle and poor posture that results in problems like scoliosis, misalignment of lumbar muscles, and straightening of the cervical spine. However, spine straightening exercises will help reduce your lower back pain, strengthen the muscles, and help you perform your daily activities. In severe cases of lower back pain, you might need an endoscopic spine surgery that offers advanced treatment to provide relief from back pain.
Causes of Lower Back Pain
Various causes can lead to lower back pain. Some of them are as follows:
- Not maintaining a proper sitting posture and sitting incorrectly for a longer duration causes strains on the muscles.
- Not exercising and lack of physical activities weaken the back and the core muscles.
- Ruptured or bulging discs between the vertebrae cause acute back pain.
- Not maintaining a healthy weight or excessive obesity increases the pressure on the spine.
- Conditions like osteoarthritis cause stiffness and inflammation of the lower back.
- Emotional stress, past injuries or trauma also causes pressure on the spine and the back, which leads to pain, stiffness, etc.
Symptoms of Lower back pain
Some symptoms of lower back pain are as follows:
- Acute or chronic pain in the back, arms, shoulders and hips.
- Difficulty or discomfort in bending, twisting, or making neck movements.
- Experiencing weakness in arms, neck, legs and muscles.
- Pain or weakness if standing for prolonged durations.
- Visible curves of the spine, like hunched back or tilted shoulders.
- Fatigue and loss of appetite.
Various Spinal Alignment Problems
The various problems associated with the spinal alignment are as follows:
- Straightening of the Scoliosis Spine
Scoliosis is a medical condition that leads to lateral curvature of the spine. It is a condition in which the spine forms the “S” or “C” shape when bent. The straightening of the scoliosis spine involves physical therapy or exercises that are used to treat abnormal curvatures. You can go for professional physical therapy at a spine hospital in Dwarka or try yoga stretches and core strengthening exercises to cure it at home.
- Straightening of the lumbar spine
It is also an abnormal condition where the natural inward curve of the lower back becomes flat or straight. The natural curves absorb shock, help to maintain balance and support body weight. When the curves are flattened, it leads to pain and loss of mobility.
- Straightening of the cervical spine
When the natural curves of the thoracic region fade, it is known as straightening of the cervical spine or loss of cervical lordosis. The leading causes of flattening of the cervical spine are poor posture for prolonged periods, extended screen time, and past injuries.
10 Spine Straightening Exercises for Lower Back
You can reduce the pain, stiffness and inflammation of the lower back and restore the spine muscles and core strength by performing simple exercises and yoga stretches.
You can efficiently perform these exercises at home and breathe comfortably and smoothly throughout each exercise. Here are the ten exercises that will help to straighten your spine and reduce your lower back pain.
- Child’s Pose
This is a traditional yoga stretch that provides relief to the swelled muscles and damaged spine. You must kneel and sit back with heel support to perform this stretch. Then, stretch your arms forward while lowering your chest to the floor. It is an easy exercise which is performed to reduce pain and stiffness and provides tightening of the muscles.
- Pelvic Tilt
It is performed to provide strength in the abdominal muscles and core strength that helps align the spine. You can lie on your back with bent knees and slowly tilt your pelvis upward while pressing your lower back towards the floor. If you are suffering from straightening of the lumbar spine, you must perform this exercise daily to relieve discomfort or pain.
- Wall Angels
By performing wall angles, you can maintain the natural curve in the spinal and the thoracic region that helps to absorb shocks, prevent damage to the spine and muscles, etc. You can perform this exercise efficiently by slowly standing against the wall and moving your arms up and down. It is effective in correcting poor posture and provides strength to the upper back.
- Sphinx Pose
If you are suffering from straightening of the scoliosis spine, the sphinx pose relieves the pain and misalignment and strengthens your spine, buttocks and chest. You can lift your chest while lying on your stomach by supporting your forearms.
- Cat-Cow Stretch
It is a classic yoga position that helps to alleviate the back pain caused by the straightening of the cervical spine. It improves flexibility and alignment of the muscles. Start with positioning yourself on your fours, then inhale while allowing your stomach to fill with air (cow pose), then exhale the air while you round it (cat pose).
- Bridge pose
Bridge pose is an effective exercise if you suffer from chronic back pain affecting your mobility. You can efficiently perform this pose while lying on your back with your knees bent and your feet placed apart. Then, take a deep breath and lift your hips until your hips, shoulders, and knees are straight. It treats the misalignment in the thoracic spine or lumbar spine.
- Spine Stretches
Spinal twists or spinal stretches provide core strength to spinal muscles. It stretches your spine, hips, glutes and back while giving strength to increase mobility. You can perform this by lying on your back while pulling one knee towards your chest and twisting it.
- Cobra pose
It is a powerful yoga stretch where you must lie on your stomach while placing your hands below your shoulders and lifting the upper body. It treats the hunch that occurs because of a bad posture and aligns the spine and back muscles of the body, which restores normal function.
- Plank
Plank is a simple, core-strengthening exercise that helps manage conditions like straightening the lumbar spine. You can perform planks by lying on your stomach with forearms against the floor and elbows directly in line with your shoulders. Then, lift the hip and knees off the floor while holding it for 20-30 seconds. Plank helps to provide flexibility to spinal muscles and is a good full-body stability exercise.
- Seated Forward Fold
If you suffer from mild pain in the lower back and want to prevent the conditions visible on a normal cervical spine X-ray, then a seated forward fold helps you alleviate pain and swelling. You can perform it while sitting and keeping your legs straight. Then, touch your toes while keeping your back flat.
When to see a spine specialist?
You should consult a spine specialist in Delhi if :
- The pain persists for more than a week or worsens with time.
- If you are constantly experiencing weight loss, abnormal bladder movements, or fatigue.
- The neurologist will offer over-the-counter pain relievers and medications such as Ibuprofen and Naproxen.
- To relax your swollen muscles, they can provide you with Flexeril or Robaxin.
- If you’re suffering from constant stiffness, inflammation and fever, then epidural steroid injections are used to cure the extreme conditions.
- In case of extreme symptoms, like spinal stenosis, herniated discs, etc, the spine specialist will perform endoscopic spine surgery, which alleviates the pain and restores normal function.
Tips for Maintaining a Healthy Spine
It would help if you made certain lifestyle modifications apart from physical therapies and exercises that will help you maintain a healthy spine and improve your body’s overall strength.
Some tips to maintain a healthy spine are as follows:
- Maintain a correct posture while sitting, standing or sleeping.
- Maintain a healthy, balanced diet that contains nutrients like protein, calcium, and vitamins that promote overall health.
- Maintain a healthy weight by staying active to reduce exertion on your lower back.
- Use a chair or work setup that offers a natural curve to your spine if you work longer in the same position.
Lower back pain can be overwhelming, deteriorating the quality of life, inability to perform daily tasks and restricting mobility. To avoid severe situations such as endoscopic spine surgery, you must go for medications and physical therapy that heals your spine and restores the natural curves. The Centre for Brain and Spine is a Brain and Spine Clinic in Dwarka with the best spine specialist in Delhi, who guides you and offers personalised therapy and exercises based on your situation. So book your consultation today for a better quality of life!