Low back pain is a prevalent health issue affecting millions of people worldwide. It is a painful condition affecting the lower part of the spine involving the muscles, nerves, or bones of the back. Low back pain is caused by injury to a muscle (strain) or ligament (sprain). 

Causes of Low Back Pain:

Muscle Strain - Overexertion or improper lifting techniques can strain the muscles in the lower back, leading to pain and discomfort.

Poor Posture - Prolonged sitting,especially with poor posture, can contribute to low back pain over time.

Herniated Disc - The discs between the vertebrae can rupture or bulge, putting pressure on nerves and causing pain.

Degenerative Disc Disease - During Aging,the discs in the spine naturally degenerate, leading to pain and stiffness.

Symptoms of Low Back Pain:·   

 Localized Pain - Pain is usually concentrated in the lower back, but it can radiate to the hips and legs.

Muscle Stiffness- Tightness and stiffness in the lower back muscles can accompany pain.

Numbness and Tingling- Pressure on nerves may cause numbness or tingling sensations in the legs.

Limited Range of Motion- Low back pain can restrict movement and flexibility.

Effective Treatments for Low Back Pain:

1. Physical Therapy - Targeted exercises and stretches can help improve strength, flexibility, and posture.

Here are some generally recommended exercises for low back pain:-

Bridging Exercise:-       

 Lie on your back with knees bent and feet flat on the floor.

 Lift your hips towards the ceiling

Hold for 10 seconds, then lower back down. 

Knee-to-Chest Stretch:-   

 Lie on your back and bring one knee up towards your chest. 

Hold the knee with both hands and gently pull it towards your chest.

Hold for 20-30 seconds and switch legs. 

2. Pain Medications - Prescribed  medications provide relief, but long-term use should be monitored.

3. Heat and Cold Therapy - Applying heat or cold packs can alleviate inflammation and soothe muscle spasms.

4. Lifestyle Changes - Maintaining a healthy weight,exercising regularly, and practicing good posture can prevent and manage low back pain.