By Obediah Marsh 

Lower back problems are becoming very common in the world today due to more and more people stretching the limits of our muscles and abilities. Athletes are becoming faster, stronger, and more capable every single day. Along with this comes a number of different injuries, with back pain is among the most common. When this pain is due to muscle injury, curing can often be done with home therapy. It is vital that you make certain of the cause of your pain with a doctor before attempting any home therapy.

Once you have verified that a home therapy is safe with your doctor, it is important that you remember that lower back pain is a muscle or tendon that needs time. Methods can be effective quickly, but you still must allow time to heal the wound. Muscles and tendons in the area that are strained must go through a process to heal.

One effective home therapy is to start an exercise or stretching regimen. This is highly exacting, and should be done to specifically fit your injury. Exercising and stretching will strengthen your lower back and the muscles and tendons that are holding it together. This is the most common home therapy used to cure the problems.

Another effective home therapy for this pain is to firm up that mattress. You should not be sleeping on an overly soft mattress while having back pain. This can cause your posture while sleeping to be skewed and make the lower back pain worse. If you have a softer mattress, then put a board between the mattress and the box spring to firm it up. Also, sleep on your side. This will take pressure off the spine and lower back, and allow healing to occur more quickly.

Regular heat can also be a great way to relieve problems at home. Heating pads, hot baths, and even hot tubs can give some great relief to lower back pain. This allows the injured muscles and tendons to relax.

Home therapy for lower back pain always should be done under the care of a doctor. Before you begin, run the ideas by your doctor and get the okay. With his blessings, these tips for home remedies can be priceless to your recovery, and your comfort in the meantime.

Exercise For Low Back Pain

Wall Squats

1. Stand with back leaning against wall.
2. Walk feet 12 inches in front of body.
3. Keep abdominal muscles tight while slowly bending both knees 45 degrees.
4. Hold 5 seconds.
5. Slowly return to upright position.
6. Repeat 10 times

Standing

1. Stand with ball between your low back and wall.
2. Slowly bend knees 45 ° to 90 ° Hold 5 seconds. Straighten knees.
3. Slowly bend knees 45 ° to 90 ° while raising both arms over head.

Heel Raises

1. Stand with weight even on both feet.
2. Slowly raise heels up and down.
3. Repeat 10 times.

1. Lie on stomach over ball.
2. " Walk " hands out in front of ball until ball is under legs. Reverse to starting position.
3. " Walk " hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
4. " Walk " hands out in front of ball and slowly perform push-ups.

1. Lie on back with both knees bent.
2. Cross one leg on top of the other.
3. Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
4. Hold 20 seconds.
5. Relax.
6. Repeat 5 times each side.

1. Sit on ball with hips and knees bent 90°and feet resting on floor.
2. Slowly raise arm over head and lower arm, alternating right and left sides.
3. Slowly raise and lower heel, alternating right and left sides.
4. Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.
5. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

1. Lie on your stomach over ball
2. Slowly raise alternate arms over head.
3. Slowly raise alternate legs 2 to 4 inches from floor.
4. Combine 1 and 2, alternating opposite arms and legs.
5. Bend one knee. Slowly lift this leg up, alternating right and left legs.

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This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.