Identify anything out of the ordinary you may have done to trigger the inflammation in your back (Unusual lifting; sudden burst of exercise without being in the best of shape; constant repetitious movements with twisting while lifting; constant seated posture on something like a tractor, without a break). Identifying a cause will help your chiropractor assess how to give you the most appropriate care including low back pain exercises. It may be a simple problem, or it may be beyond that if it has gone on for too long without remedy. Thing you can do at home for low back pain:
1. Rest. Inflamed joints and muscles respond to REST. Find a comfortable chair and prop yourself in a comfortable position which doesn’t aggravate your discomfort. If you can, get a gel ice-pack and place it over the most inflamed region for 15 minutes. (The cold therapy
acts as a pain-killer).
2. Drink plenty of fresh water, and take a magnesium supplement to relax muscle tension and soothe nerve irritation. Avoid large meat meals because certain nerves within the low back can slow your digestion when they’re inflamed, and you could cop the double whammy of constipation as well as a bad back.
3. STRETCH, If the problem is mild. One muscle is often involved with sciatica, (pain that radiates from the buttocks, down the back of the thigh, and into the lower leg or foot) and if your problem is mild, stretching this one muscle may help you. Often, the PIRIFORMIS muscle stretch can help alleviate discomfort or pain emanating from the butt muscles. Simply pull the knee of your affected leg up to the opposite shoulder, across your opposite thigh, with your affected side’s foot resting on the opposite knee. Hold at the edge of discomfort for 30 seconds.The stretch should “HURT SO GOOD!” if there is involvement of the piriformis muscle that needs to be dealt with.
This is the set-up for RIGHT butt pain:
1. Sit in comfortable chair, then ‘Stretch shoulder towards knee, and vice versa, till it ‘hurts so good’, then hold until it feels easier.’ (May take 30-60s to get a good stretch.)