Why I Love My Great GP

Hello, my name is Cindy. I live in the suburbs of Sydney with my family. Although I would occasionally visit the doctor when I was feeling too good or if one of the children had a cold. However, my whole view on doctors changed when I found a lump on breast last year. I went to my GP in a panic, but he was a real sweetie. He calmed me down and explained he would refer me for a further investigation. Thankfully, they caught my cancer early and after some treatment, I made a full recovery. Since this close call, I have taken a keen interest in everything health related.

3 Simple But Effective Exercises to Relieve Lower Back Pain


If you often suffer lower back pain, you may have heard that exercise can help to alleviate the pain. The right workout which exercises the muscles in the lower back, buttocks, hips and abdomen can help prevent muscle strain and the pain associated with it. However, not all exercises are suitable for lower back pain. Some can make the pain worse, and it is essential to consult a physician before engaging in them. Here you will learn three simple workouts that you can try at home to relieve lower back pain and stretch the associated muscles.

Hamstring muscle stretching

Strain in the hamstring muscles can affect the spine and lead to lower back pain. In fact, when these muscles are tight, it may prove impossible to sit down. To exercise these muscles, follow the following simple procedure:

  • Lie on your back on a yoga mat or any other comfortable rug.
  • Hold your right leg just behind the knee and bend the knee with your right hip flexed at an angle of 90 degrees.
  • Try to straighten the knee with the toes pointing back to you and hold this position for thirty seconds.
  • Repeat this with your left leg and the left hip.

This workout will exercise the hamstring muscle and release tension. Try it once or twice a day to get rid of the pain.

Back muscle exercise

Stretching the upper and lower back muscles increases their range of motions, eliminates strain and provides relief to muscle tension. This activity also gives flexibility to the spine and reduces the chances of suffering lower back pain even after long hours of sitting. For this exercise, lie down on your back and grab both of your knees. Bring them to the chest and neck, and pull at the muscles on your shoulders and neck. Do this gently to avoid causing injury. Hold this position for around thirty seconds and make sure to take deep breaths as you do so.

Gluteus muscle workouts

The gluteus muscles make up the buttocks, and they are also known as the strongest muscles in the body. Tension in the gluteus and hip muscles can cause strain in the lower spine and result in lower back pain. Exercising the muscles can help reduce lower back tension and promote a healthy range of motion. Among the best workouts for the glutes and hip muscles are squats. Try to do 20 or more squats a day with your legs together and apart to realize relief in these muscles. These exercises also help in shaping the butt.

Seek medical help if you don't get relief from trying these exercises. Lower back pain can be a sign of an underlying condition that should be diagnosed and treated.


5 December 2017