Mechanism and recovery of lower back pain?

Question

I normally recover from lower back pain just going to run. It results from studying too much and sitting - skipping gym and sport during exam weeks.

It alleviates normally after one hour running. This time however I tried to alleviate it in interval running (2 x 15 min) and see try again tomorrow (15 min x 2) and see during 3rd day how is the pain. Very cold water (for whole body, about 30-45 seconds) in Spa centers (colder than from tab) also causes very good burning sensation there in the lower back region. Repeating it, shows that the pain sensation gets weaker. After this the pain also disappears.

In summary methods of alleviating lower back pain

• 1-1.5h hour running (usually requires longer time to relieve)
• interval running during three days (2 x 15 min, 2nd day 2 x 15 min, 3rd day 2 x 15 min)
• very cold water to alleviate it (30-45 seconds for whole body)

I have not found any stretching technique how to alleviate the lower back pain or to increase the blood circulation there.

How can you stretch the lower back?

I would like to understand better what is causing the lower back pain to plan better recovery and prevention programs from such pains.

What is the mechanism causing the lower back pain?

What is a good way of alleviating the lower back pain?

Answer 1

Your Lower back Pain seems to emerge from you studying too much, which means that you don't have a correct posture or proper seat with support. Although you can alleviate the pain, i recommend checking in your posture to prevent future problems such as chronic back pains. Exercise increases blood flow and boosts muscle activity , hence alleviating pain. You can perform the following stretches to further alleviate and build a stronger back.

1. Back Extensions - These are great for building strong back muscles which will inturn boost your overall posture.
2. Various Core Exercises - You have to improve your core muscles to have overall stability and balance while doing your Daily activities, stronger core muscles can even prevent further back pains. I recommend all variations of Planks and also all variations of crunches.
3. Back Stretches - The muscle gets stiff after being inactive in a chair all day, stretches help increase blood flow and also release of lactic acid after workouts.
4. Foam roller - This is the ultimate self massage tool. Its my personal favourite and lets you give yourself a deep muscle massage. With the foam roller, you can also massage any muscle. You will also increase your core stability while doing so. The picture below is a popular foam roller by Trigger Point Enjoy your workouts!