Low back pain is one of the most common problems people have. About 60 - 80% of the adult U.S. population has low back pain, and it is the second most common reason people go to the doctor. Low back problems affect the spine's flexibility, stability, and strength, which can cause pain, discomfort, and stiffness.
Back pain is the leading cause of disability in Americans under 45 years old. Each year over 13 million people go to the doctor for chronic back pain. This condition leaves about 2.4 million Americans chronically disabled and another 2.4 million temporarily disabled.
While the causes of pain pain are many, short of an injury, my experience leads me to believe that most back pain is related to tight quadriceps (thigh) muscles. Caused by to much sitting and bending forwards.Which cause a constant "pulling" on the pelvis causing the back to hurt.
Often chronic pain relief can come from some basic Gentle Yoga stretching and:
Herbal Arnica Packs
Apply Clinical Strength Arnica Gel directly to skin, cover with a clean soft cloth and plastic wrap. Place a moist heat source over the pack and let sit for 30 - 60 minutes. Trying this before and after stretching. Repeat this procedure for 3 consecutive days, if pain continues consult a medical professional!
Quadriceps Stretch Laying on Your Side
Start with laying on your right side.
Bend your left knee toward your buttock. Make sure to keep your knee in a straight line from your hip (knees together) - it tends to want to flare outward.
Reach down with your left hand to pull your foot into your buttock until a stretch in the front of your thigh in the quadricep muscle is felt.
To get more of a stretch, also pull your hip backward.
If you are unable to reach your foot, use a towel and loop it around your ankle.
Hold 20-30 seconds, remember to breathe while you are stretching and attempt to RELAX! Repeat several times daily. Short stretches intervals done more frequently through out the day will provide better, faster results., than doing once a day for a longer period of time. Be gentle with yourself! It did not get tight in in one day, it isn't going to change in one stretching session.
Remember to repeat on the other side.
Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.