Chronic pain the lower back is a very common complaint for older people. As we age, the bones become brittle and the spinal column starts to show signs of wear and tear. This may be caused by poor posture, heavy loads, or years spent sitting down in front of a desk, on long-haul flights, or simply the stress of everyday living.
Pain Be gone: Some Exercises for Lower Back Pain Relief
One of the most popular online searches related to back pain are exercises for lower back pain relief. It is a well-known fact, espoused by both the medical community and specialists like chiropractors, that an active lifestyle and a rejuvenating regimen can ward off the deterioration of the backside for years. Most pain in the lower back can be solved by avoiding activities that require a stationary position for hours on end, such as sitting down in the office.
Once you have kept this mind, you are ready to move to the “active” part of the equation. It’s one thing to get off your butt and stop living a sedentary lifestyle; it’s an entirely different thing to start moving and dust off those brittle old bones.
Some of the possible exercises for lower back pain relief consist of gentle workouts for the stomach, back and legs. Such exercises do not necessarily require gym equipment, only a loose comfortable set of workout clothes, ample ventilation, and free time.
Among the good exercises for lower back pain relief are:
Aerobic exercises – these promote a healthier heart and increased bloodflow, which have a beneficial effect on the lower back. Aerobic routines include walking or jogging, swimming, or even walking in waist-deep water, which is more ideal for the older segment.
Stretching – besides promoting blood circulation, these stimulate the muscles, keep tissue flexible and less prone to injury. Focus on reps that strengthen the stomach muscles, calves and back, so that they can better support your spine. This reduces pressure on the spinal discs and help prevent disc slips or injury. These include hamstring stretches, pelvic tilts, and wall sits.
Extension exercises – these focus on tissues along the spine, and greatly alleviates problems/pains caused by a herniated disc. This is recommended for people whose back pains are eased while standing or walking.
The extent of these exercises for lower back pain relief depends on your symptoms. Some people are comfortable carrying out the routine in a sitting position, where the hips and backs are flexed. Before starting out a daily routine, it is important to consult with a physical therapist first on which exercises are best suited for your condition.
However, some exercises can exacerbate lower back pain, and these should be avoided:
- – Straight leg sit-ups
- – Bent leg sit-ups, or curl-ups
- – Using heavy weights above the waist, such as the standing military press
- – Bicep curls, which might cause you to bend excessively under the strain of the weights
- – Toe-touching while standing, also known as toe-reaching
Chronic pain is something that comes to everyone sooner or later. Hopefully, these simple exercises for lower back pain relief can ward off such symptoms for years to come.
In many cases, find a good mattress that will very useful for Lower Back Pain Relief. In particular, memory foam mattress is the best mattress for back pain relief, that is already an accepted fact. Memory foam mattress for chronic back pain relief effect is very obvious, and even many professional physicians recommend this type mattress.
Pick The Best Memory Foam Mattress
Okay so you’re looking into buying a memory foam mattress and want to find out a few things before you make up your mind and hand over your hard earned money. Well in this rest of this article I will try and help you to make up your mind when choosing the best memory foam mattress.
First of all you need to understand a little about the memory foam and how it can help you to get a great night’s sleep. When you lie on the foam your weight will push down into the foam and this allows the foam to conform to your body. With the technology inside the mattress it allows the air to flow through it which keeps your body nice and cool. No more tossing and turning, it also offers numerous other benefits and one that supports your entire body to help relieve pain. Check this: lucid memory foam mattress
Buying the best memory foam mattress will come down to a few things such as the cost your willing to spend on getting a perfect night sleep. There are some brands on the market that offer a lower price foam mattress but you will find that when you lay on the mattress you tend to sink to far into it and this isn’t what you want. You want mattress foam that has a good structure and won’t let you sink to far.
A few of the top brands of memory foam mattresses are Tempurpedic and Ergoflex. Anything from these two brands is considered excellent and worth their money.
The cost for the best memory foam mattress will again depend on you and what you’re looking to spend but a decent memory foam mattress will set you back around the $500 mark. You can expect to pay around $1000 or more for the top of the range model. You can also pay a lot less but you will may find that after a few weeks the foam doesn’t conform to your body anymore so cheaply isn’t always the best deal. What you spent on the cheap one could have just as easily been put towards a top of the range memory foam mattress. Check this: Sleep Innovations mattress
Although you can find great deals online sometimes it’s actually best to visit a store where you have the opportunity to test out the mattress and see if it’s the best memory foam mattress you have ever laid on. A good store will allow you to spend time on each bed and any questions you can ask them.