Person suffering from prolonged back pain (4 to 6 weeks) may consult to physical therapist for possible treatment. Passive physical therapy for lower back includes applying ice pack, heat or electric stimulation. Active physical therapy nj includes exercises and stretching (https://www.spine-health.com/treatment/physical-therapy/physical-therapy-low-back-pain-relief).
https://www.health.harvard.edu/blog/physical-therapy-as-good-as-surgery-and-less-risky-for-one-type-of-lower-back-pain-201504097863
An alternative to physical therapy to treat lower back pain is yoga. There are several yoga positions or stretches that may help in alleviating mild to moderate lower back aches or back discomfort, such as those obtained from long hours of sitting in the office or sitting on a sofa while TV binging. This method provides a cheap alternative compared to having to go to a professional physical therapist.
According to a study published at the Annals of Internal Medicine which states that the effect yoga and physical therapy in managing back pains are almost similar. There are three study groups, one group does physical therapy, another does yoga, and the last group serve as control. Based on the result, people who do yoga or exercise for back pain are more likely to cut their pain medication to half. While the effect of different treatment methods and medications vary from person to person, the decrease in the amount of medication needed to ease back pain decreases the risk posed of taking the medication, including side effects and toxicity (https://www.cnbc.com/2017/06/19/yoga-might-be-as-good-as-physical-therapy-for-lower-back-pain-says-study.html).
Yoga also saves a person’s time, as it can be done at home and routine lasts from 10 to 30 minutes only. People should take note however, that in severe cases of back ache, they should seek the advice of a medical professional. Other benefits of yoga include improving back posture.
http://www.top10homeremedies.com/news-facts/get-rid-back-pain-exercises-yoga-poses.html
There are several yoga poses that targets the back muscles. “Downward-facing dog” is aimed at the back extensors muscles, which is used to lift objects. “Childs pose” helps in de-stressing the back after a long day of work. “Pigeon pose” loosens tight hip rotators and flexors. “Triangle pose” strengthens the back and stretches the muscle in the hips. “Cat and Cow pose” loosens the back muscles to reduce ache. “Upward forward bend” stretches the back muscle. It also stretches the hamstring. “Upward-facing dog” is also a stretching position that targets the back. Other positions that can help in managing lower back aches include “Spinal twist”, “Plow pose”, “Seated-forward fold”, “Eagle pose”, “Locust pose”, “Bow pose”, “Supine hamstring stretch”, “Palm tree pose” and “Legs up the wall”.