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By Pandora Dewan
Senior Science Reporter
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Do you suffer with lower back pain? You wouldn't be alone.
Chronic and short-term pain in this area can affect anyone and is the leading cause of disability worldwide, according to the World Health Organization. In the U.S. alone, 72.3 million people live with chronic lower back pain, recent Harris Polls report. But could this pain be reduced by simple daily habits?
Newsweek spoke to a physiotherapist to find out.
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"The most common causes of lower back pain is improper posture which can be caused by structural issues (like being overweight, or having ankle issues like pronation or plantar fasciitis) along with lifestyle issues like sitting all day, or being immobile for a long time," Kieran Sheridan, a physiotherapist and co-founder of the online physiotherapy supply store GulfPhysio, told Newsweek.
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"Sitting for a long time or standing for a long time would cause this, especially if people slouch over which puts added strain onto the lower back."
But there is hope. Research from Jyväskylä Central Hospital in Finland in 2007 demonstrated that prescribed stretching five times a week can be just as good for relieving neck pain as twice weekly manual therapy over a 12-week period.
"Stretching can help the body become more flexible and create a healthy range of motion in the joints to prevent injuries and muscle soreness daily," Sheridan said.
It can also improve blood circulation, decreasing our risk of cramps. "If you have improved blood circulation, you will have better nutrient delivery and better waste removal from your muscles," Sheridan said.
So what exercises does Sheridan recommend for improving and preventing lower back pain?
- Pelvic tilt exercises—these involve lying on your back with your knees bent and tilting your tailbone upwards. Inhale and return to a neutral spine and repeat.
- Seated hamstring stretches—these involve sitting up straight on the edge of your chair and straightening one leg at a time with the heel on the floor.
- Downward dog—this yoga pose can be achieved by kneeling on all fours then straightening your legs and pushing your hips into the air.
These exercises can be performed at any time of day, with experts recommending adding in morning and evening stretches to your daily routine.
Is there a health problem that's worrying you? Do you have a question about lower back pain? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured in Newsweek.
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