Studies show exercise can slash lower back pain by 36%. Working out a mere three times a week for at least 20 minutes might be enough to do the trick. For most women back pain is worse in the morning than at night. Extra fluid seeps between your disks while you sleep. If you twist or bend suddenly upon awakening, the fluid puts pressure on the spine’s delicate nerves, almost ensuring that you’ll flinch with pain.
So you're not turning into your grandma the way you feared.
Instead of leaping for the alarm clock, rise slowly and gently, taking some cues from Granny. First, move to the edge of the bed, roll onto your side and hang your feet off the mattress. Gently push yourself upright with your arms, keeping your back as straight as possible. Start tomorrow morning and your could instantly reduce back pain.
Getting out of bed isn't the only issue that might lead to back pain though. Stand up often throughout the day to ease pressure. Even while you're watching TV. Not only will your back thank you, you might not waste as much time vegging out in front of the idiot box.
Do coworkers accuse you of fidgeting? Do you frequently get up to grab a file folder, pour a fresh cup of coffee or open a window? Good for you. Standing up often, even if it’s just for a moment, reduces your risk of back pain by as much as 67%. By contrast, sitting for long periods of time at your desk or even in your favorite chair puts 40% more pressure on your spine, which can eventually compress nerves and result in severe pain.
Forgot to get up and move? There's an app for that. Set your cell phone alarm to remind you to get up and groove. You'll feel better in no time
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