Lower back pain is one of the most weak and uncomfortable conditions that suffer from millions of people. While the causes vary from-from game injuries to a sedentary lifestyle and long-term diseases caused by different factors, if not treated well in time, a lot of other issues can lead to many other issues.

While the pain ranges from mild to severe, it is temporary for most people. However, long -lasting and lower back pain is also common, with 23 percent of adults worldwide have lower back pain. In extreme cases, lower back pain can make it difficult or impossible to walk, sleep, work, or do everyday activities.

And so, here are some easy daily activities that you can find quick relief.

Strengthen your main muscles

Your lower back muscles provide support and structure to the entire upper body. Therefore, it is important that the surrounding muscles in your back are strong and have enough toned to support your spine and reduce the pressure on your lower back.

You can engage in simple back exercises such as planks, dead insects, side planks, bicycle crunchs, leg rhiz, bird dogs and Russian twists to strengthen your core muscles.

Avoid poor posture

If you are sitting or in a desk job, your posture may be affected. Poor posture is pressed in your lower spine and eventually bends, causing pain and swelling.

And so, if you should sit for a long time, remember to get up and walk every time-and 20 minutes of 20 minutes work and 10 minutes of 10 minutes follow the rule.

Get a firm mattress

According to the Sleep Foundation, you have to evaluate your mattress every 6-8 years. You may need optimal comfort and change for support. Research says that more than 63 percent of people reported significant improvements in low back pain after switching to a new sleep system.

Experts recommend going to a store before purchasing a mattress and testing some options. Take off your shoes, lie down in your favorite sleeping position, and rest for a few minutes. Ensure that the mattress sufficiently supports your spine to maintain in a position that you have in a good position.

According to doctors, the type of mattress you need depends on your body type. A soft mattress can be good if your hips are wider than your waist because it will allow your spine to stay straight while sleeping.

Reduce pressure on your back while sleeping

If you sleep flat on your back, it can put a lot of pressure on your spine. So, to keep it closed, be sure to raise your knees slightly by placing a pillow under them.

If you are a side sleeper, put a pillow between your knees to reduce the pressure on your back.

Is yoga spread before bed

Some mild yoga stretch can help reduce low back pain in addition to helping reduce your stress levels.

You can use yoga props such as blocks and bolters for additional support to help you pose comfortably. In addition, according to experts, some breathing exercises can help you relax and also get a uninterrupted sleep.

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