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Lower back pain is estimated to affect 8 in 10 people at some point during their lives. It is one of our society’s most common medical problem. Back pain becomes more common with age. Often the first attack happens between 30 to 40 years of age.

Good posture and proper lifting techniques are know to help prevent lower back pain. Once you are afflicted with lower back pain, what do you do for relief?

Sitting:With so many ladies spending hour upon hour a day seated at a desk, it’s no wonder that the incidence of low back pain is so high. When in the seated position, the majority of upper body weight is supported by the sacroiliac area (lower back). Most chairs are poorly designed, forcing bad posture including forward slumped shoulders and an outward curve of the lower back. To correct this, place a very small pillow between your lower back and the chair helping to maintain the inward lower back curve. Sit tall with feet flat on the floor, chin pulled in and shoulders back.

Sleeping:The best possible way to sleep, with back health in mind, is on your side with hips stacked on top of each other. A pillow may be placed between the knees for comfort and stability. An alternate position is lying on your back with a pillow placed underneath the knees.

Lifting Light Objects:How many times a day do you bend over to pick things up? If you happen to have a small child it’s probably dozens of times a day. When bending over to pick up even the lightest items from the floor, it’s important to use proper form to protect the lower back. To pick up small lightweight items use a one handed lift. Use the other hand to support your body by placing it on your thigh or a nearby object like a piece of furniture. Always squarely face the object you are picking up with toes and knees pointing forward, so as not to twist your spine. In fact get in the habit of using this one handed support anytime you bend forward… even if it’s when you’re brushing your teeth.

Lifting Heavier Objects:To pick up an object that is heavy, awkward or squirmy (like a child) always use the two handed lift. Use a wide stance with feet at least shoulder width apart. Face the object squarely with toes and knees pointing straight ahead. Stand as close to the object as possible and squat down with your weight on the heels, being sure that you knees don’t overshoot the toes. Then push up to standing with your leg muscles, keeping the spine stable and straight with abdominal muscles pulled in tight. Perform the reverse of this move when setting down a heavy object.

Muscle Imbalances:Weak abdominal muscles can cause low back pain as can tight muscles of the low back, hips and hamstrings. To stretch and strengthen muscles that are associated with the lower back, visit the Stretch Library and focus on the exercises for your back, hamstrings, hips/ buttocks and abdominals.

Although it is highly recommended that beginners staring to do gentle yoga for lower back, seek the guidance of a professional instructor before beginning a program of yoga for lower back exercises, some poses that are effective include:

Cat Pose: Begin on the hands and knees with the back held flat. Make sure the hand are directly in line under the shoulders with spread fingers and keep the knees under the hips. Hold the head loosely and look at a spot on the floor between your hands. Inhale. With the exhalation, arch the back and tuck the chin toward the chest as if looking at the navel. Tuck the tailbone. Hold for a few seconds before releasing to the original position.

1.Fish Pose: Lying on the back with bent knees and arms at the side, arch the back as far as is comfortable and raise it off the ground by pushing with the elbows. If you can do so without discomfort, tilt the head back and rest the crown of the head on the floor. Breath from the diaphragm and hold the position for a minute if possible.

2.Sage Twist: Be careful as this position does call for a twisting of the back that can aggravate back pain. Discontinue the use of this pose if you feel discomfort. The intent of this position is a gentle stretch, moving only so far as is comfortable. Sit on the floor, legs to the front, extended. Bend the right knee and lift the right leg over the left placing the right foot on the floor beside the left knee. With the spine straight, put the left elbow on the right side of the right knee. Bend the left arm touching the right hip with the fingertips. At the same time, twist and look over the right shoulder. Hold a few seconds, release, and repeat on the other side.

3.Wind Relieving Pose: This position is also performed flat on the back. As you inhale, bend the knee, placing the hands below the knee cap and drawing the leg toward the chest. Keep the other leg flat. As you exhale, bring the forehead up to touch the knee. Inhale. On the next exhalation return to the original position and repeat the sequent with the opposite leg.

4.Corpse Pose: Execute this position flat on your back, relaxed, arms at your side palms down. Try the position with the knees turned outward slightly. If that hurts, modify with the knees bent and the feet flat on the floor. Breathe in and out and allow all tension in the body to drain away.