Sorry I waited to post on this until today and don't have time before work to post pics or a more in-depth guide, but I wanted to get something out in case it will help.
There are many causes of back pain and I can't get into all of them here. There are also many remedies. One of the main causes is simply being in a static position for too long (hours standing in line).
Quick Fixes over the fold:
- Try to place one foot up on a step, curb, rock, anything that allows you to bend one hip while bearing weight on the other leg for a while. If nothing is available, even cocking one leg so your foot rests on your toes can help a little. Frequently change position. This simple position releases pressure on the low back.
- In a normal standing position, simply reach down to the ground and try to touch your toes. If that is easy, go even further and attempt to place your hands on the ground. Reach down as far as you can for 5-10 seconds, stand up, then repeat reaching down and coming back up 10 times. Yes you may look funny or prefer facing away from a wall, but hey if it helps who care no?
- Alternatively, place your hands flat on your bottom where your jeans pckets would be (if you were wearing some) and lean back as far as you can. Make sure you look up and behind you at the same time (don't remain facing forward). Again, lean back as far as you can while bracing with your hands on your bottom, then resume the normal standing position, then repeat 10 times.
This link, p. 86, fig 6-10, demonstrates this maneuver.
http://books.google.com/...
- Twisting one way or the other repetitiously may help too.
As a general rule, if it helps, more=better. Because various people may have different causes, some may find bending over helps while others find leaning back helps, but the opposing direction hurts more. If it hurts more, don't do it. Again, this is a quick start guide to relieving general "mechanical" low back pain that most of us get from standing in one place for too long.
If you find repeating an exercise helps, it would not be unusual to perform 10 reps every 30-60 min. Hope this helps and again, sorry for no pics.