Back pain the second most common neurological problem in America, according to the National Institute of Neurological Disorders and Stroke. Acute pain lasts for only a few days or weeks, unlike chronic back pain that can last for three months or longer. Over-the-counter pain relievers are common go-to treatments for back pain. However, exercises are effective non-drug options.
Cause
You may develop acute low back pain if you strain the muscles in your lower back when lifting a heavy object or experience a trauma or accident. A bulging disc, excess weight, pregnancy, stress or poor sleeping position can also trigger acute low back pain.
Risk Factors
Low back pain strikes men and women equally, according to the National Institute of Neurological Disorders and Stroke. You're most at risk between ages 30 and 50, mostly because of aging. However, a lack of physical activity as you get older also increases your risk of this condition. Increasingly, more children are suffering low back pain as a result of carrying heavy backpacks. Also, the University of Michigan Health System indicates that smoking and a family history of low back pain puts you more at risk.
Stretching
Performing stretches two to three times daily can help loosen tight muscles in your lower back and relieve pain. The University of Michigan Health System recommends holding each stretch for 20 to 30 seconds, taking a break and then repeating the stretch. An example of one stretch you can do is the knee-to-chest stretch; simply lie on your back and pull one knee to your chest --- while keeping your knee bent --- and hold. Repeat with your other knee. Hamstring stretches and side bends may also be beneficial.
Yoga Exercises
A study published in the "Annals of Internal Medicine" showed that yoga exercises were more effective at treating low back pain than conventional exercises. The Nicholas Institute of Sports Medicine and Athletic Trauma recommends doing poses such as the Cat and Camel, which involves kneeling on all fours and raising and lowering your back. The Cobra pose may also provide relief. For this pose, you lie on your stomach with your arms bent and hands under your shoulders as if you're about to do a push-up and then raise your torso.
Caution
If exercise is not effective and/or your back pain becomes worse or lasts longer than four weeks, consult your doctor. You may have a more significant injury or medical problem that requires medical attention.
