If you are currently on this page, it is probably because you are experiencing back pain and your search has led you here.

You've come to the right place!

This pain can be chronic, i.e. the result of old injuries, occupational illness, repetitive movements, or simply due to a lack of physical fitness, or acute, the consequence of a recent injury such as a lumbar sprain, or muscle spasms due to exertion beyond your physical capacity.

You can rest assured that they are curable with chiropractic. But, there are also some exercises you can do at home while waiting for your next appointment!

So we're going to try and explain what a lumbar sprain is, so that you can get rid of it as quickly as possible with the help of our tips!

What is a lumbar sprain?

Particularly associated in the colloquial language to a "turn of kidney", a "lumbago" or a "barred back", the lumbar sprains imply the attack to one or several ligaments or tendons being situated in the lower back.

Sometimes these pains radiate up to the buttock or thigh, through the legs to the foot, and can be particularly uncomfortable.

People who suffer from it have mobility problems, especially when it comes to getting up from a sitting position, bending over or simply changing position.

It is also possible to feel stiffness when getting up in the morning as well as increased pain during physical effort.

Why is this so common?

If you suffer from lower back pain, you are not alone.

In fact, according to Statistics CanadaFour out of five adults will suffer from back pain at least once in their lives.

The back is prone to this type of sprain because it supports the body's weight and is stressed when the person moves, turns and bends.

Stretching of muscles in the lumbar region occurs when muscle fibers are stretched or twisted abnormally.

A lumbar sprain occurs when the ligaments, or strong bands of tissue that hold the bones together, are torn.

When the lumbar spine is stretched or sprained, the soft tissue becomes inflamed.

What causes a lumbar sprain?

Many causes can explain their appearance:

• A bad posture
• A fall
• A false move
• A trauma
• Other pathologies

Lumbar sprains can be extremely painful and often take a long time to heal, especially if normal movement of the spine is not restored while the injured tissue heals.

It's essential to recover from this condition by moving around, staying active and making sure the vertebrae are moving properly, and therefore the lumbar spine is functioning properly.

Manual therapy is generally essential to ensure a better, faster and longer-lasting recovery.

A poorly healed sprain, i.e. one that has healed with abnormal function, can lead to recurrent sprains and chronic pain, and premature aging of the vertebrae and discs.

In this article, we will discuss five exercises that can help you speed up the healing process and thus reduce the disabling pain you experience on a daily basis.

5 exercises and stretches to do at home

The following exercises are simple and can be performed at home with minimal equipment. If you're currently suffering from a lumbar sprain, don't hesitate to try these exercises!

However, you should know that, in the case of back pain, rest is not always the best solution.

It's important to understand that pain doesn't always mean damage. Prolonged bed rest can lead to a loss of muscle strength and can increase stiffness and malfunction.

The most important thing is to move!

Activity and stretching (without heavy lifting, of course!) will help relieve pain according to several studies.

1st exercise: The child's posture

In order to perform this stretch properly, you must kneel on the floor or on a mat while releasing both arms forward (see photo above).

Then lower the tailbone to the floor and stay in this position for about a minute. Then stand up by slowly unrolling your back, vertebra by vertebra.

2nd exercise: Knees to the chest

This simple to do exercise only involves bringing the bent knees to the torso with our hands.

You can stay in this position for about a minute while breathing in and out deeply. Then slowly return to your original position. The stretch can be repeated about five times during the day when you feel the need.

3rd exercise: Pelvic tilt

This stretching can be practiced in the morning in bed or in the evening before going to sleep. It helps to relieve pain by unconsciously bringing the body into a better position.

First lie on your back with your knees bent.

Then slide your hands into the hollow of your lumbar region and push your pelvis toward the floor or bed, as if you were trying to crush your hands with your back.

Stay in this position for five seconds. Finally, push your pelvis forward with your arms crossed and stay in this position for five seconds. Repeat five times in a row the movement of tilting the pelvis backwards and forwards.

4th exercise: The cat pose

The cat pose relaxes both the body and the mind by stretching the spine to allow it to regain its flexibility. To do this, you must position yourself on all fours, like a cat!

First, keep your back straight and your neck and shoulders relaxed. As you exhale, arch your back, curving the spine from the lumbar region, tucking in the nape of the neck, eyes riveted to the floor.

As you breathe in, slowly raise your neck to the sky, digging your back in as much as possible. You can repeat this stretch 5 to 15 times.

People with weak wrists or shoulders should do so in moderation so as not to cause further pain.

5th exercise: The plank

The plank is an effective way to strengthen the muscles of the lower back and the abdominal belt.

This exercise is beneficial for posture and reduces lower back pain. To do this, you must lie on the ground on your stomach and lift your weight with your elbows and the tip of your feet.

Look straight ahead with your head up and your abdominals contracted.

You must maintain this position horizontally as long as you can, without your buttocks rising.

Despite these exercises, it is important to consult a professional if pain persists.

Make an appointment now with us! Not only will we treat your pain, but we can prevent recurrence.

Our first consultation is free! 

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• https://www.ratemds.com/amp/best-doctors/?text=Francois+poirier,
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Source : Statistics Canada