Our lower back is a crucial part of our body and we need to take special measures and exercises to make it stronger. Back lower pain is classified into chronic and acute. Acute remains for up to 6 weeks while chronic remains for more than 12 weeks. Acute lower back pain is of soft nature and therefore need little medications, exercises, and other treatments and often it vanishes itself within 6 weeks. Chronic Lower Back Pain is the main topic of our discussion today. This topic is one of the most discussed in every home. You will find every 7 people out of 10 discussing lower back pain.
As mentioned, Chronic Lower Back Pain is of long term nature and it needs proper medications, exercises, and therapies to be healed. You should sleep on a firm mattress like Molly Ortho. Also, place a pillow below your knee when you are sleeping on your backside. However, if you are lying on your left or right turn, you should place the pillow between your knees. It matters a lot to combat against chronic lower back pain.

Chronic Lower Back Pain Exercises

1. Pelvic Tilt

Pelvic Tilt is the best exercise to boost lower back flexibility and stability. If you are experiencing pain during this exercise, consult your physician. He or she will provide you with a better guide in identifying the core muscles. The core is a combination of abdominals and lower back muscles. They need to be kept in balance during Pelvic Tilt exercise; otherwise, you will feel lower back pain more than before.

2. Touch Your Feet

Try to touch your hand's finger with your feet while standing straight. Please do not try to touch your feet on the very first day of the exercise. Start slowly and gradually, it may take even 20 to 30 days that you will be touching your feet with your hand’s fingers. But believe me, it is the most economical, less time taking and beneficial exercise that anyone can do easily.

3. Knee Sway

Knee Sway is one of the best exercises that are mostly used for chronic lower back pain. In this exercise, you lie on your back with hand fully spread to the left and right side. Bend your knee and imagine that you have a basketball between your knees. Take a breath slowly and keep engaging your abdomen. Do this exercise for 5-10 times.

4. Alternate Knee Lifting

You have seen sports man doing this exercise on the ground as well. In this exercise, you pull your knee one by one and touch your abdomen, while stay lying on the floor. This makes your back stronger. You can repeat this exercise for about 8-10 times for each leg.

5. Swan Prep 

In this exercise, you lie on the floor with your abdomen touching the floor. Keep your arms and legs close to your body, then bend your elbow in such a way that your shoulder be away from your ears. Raise your belly button and keep it up for the whole exercise. You can do this exercise for 3 to 5 times in one go. Please do not go for too much within a few days.

Some people have a type of job that requires heavy weight lifting. If you are going to shift your home, then this will definitely involve the transfer of heavy furniture and other items. In this case, you must strictly follow the proper way of weight lifting. Otherwise, it will cause severe lower back pain. I have never forgotten the lower back pain that caused due to lifting heavy cupboard from the 1st floor to the ground floor. It has been around 4 years since then but still, I feel it when I again lift some heavy items. So, you should take proper care otherwise it may live up with you for entire life.
Often people get injured due to bending their back and then lifting the heavyweight. This is the most common cause of lower back pain. But, do not be so rigid, there are other causes as well.

Kidney Infection

If you are strictly following weight lifting guides and still you are experiencing sudden pain in your lower back, it could be due to a kidney infection. The main problem, in this case, you will not feel any pain until the kidney infection reaches a seriously dangerous level. So, immediate treatment must be done to save your life.

Muscle Injuries

Another common reason for lower back pain is pulled and injured a muscle. Sometimes, the muscular pain is so hard that you have to consult doctors and they suggest injections for immediate relief. Proper physiotherapist suggested stretching exercises helps a lot in this scenario.

Misaligned Spine

The right alignment of the spine plays an important role in the overall health of the body. It is like a car wheel that must be in balance to be derived smoothly. A misaligned spine could lead to pinched nerves which are the main cause of lower back pain and disrupted blood flow in the body. The good news is that misaligned spine can be balanced easily and chiropractor does within one visit if the misalignment is a mirror. However, if the misalignment is severe, then the chiropractor will invite you so many times until your spine comes in balance.

Osteoarthritis

Osteoarthritis is a disease that causes stiffness and pain in the joints of bones. It is also known for its other name degenerative joint disease, degenerative arthritis or Osteoarthrosis. According to a survey, it is affecting the twenty million people all over the United States of America. Osteoarthritis in the lower back spine causes a lot of pain and sometimes, the patient finds him unable to move even a step.

Osteoporosis

This the main cause of lower back pain in women especially in older women. It happens due to the lack of female hormones which leads to demineralization of the bones. As a result, bones become weaker day by day. Women suffering from Osteoporosis may have strong chances of injuries and fractures. It is a silent disease and you will come into know when you break a bone. A bone mineral density laboratory test is mandatory to diagnose this disease. You can cure yourself of this disease by eating foods that contain calcium and vitamin D.