Health Lifestyle

10 Tips For Managing Lower Back Pain

Managing Lower Back Pain

November 28th, 2017   |   Updated on July 8th, 2022

For many people there is no single or certain cure for lower back pain; it often takes a process of trial and error to find what works best for you. It is estimated that 7 out of 10 people will experience lower back pain at some time during their life. There are many causes of lower back pain, such as overstretching or lifting something too heavy, which can cause a strain or sprain in your back.

Scroll For The Video

If you have back pain, you know how it can interfere with the simplest of activities, such as sitting in a comfortable position, tying your shoelaces and even falling asleep at night. You might think that the best thing to do is to rest and avoid putting any pressure on your back, but experts now recommend you try to keep moving as much as possible.

Learn how these 10 Tips For Managing Lower Back Pain and relieve your pain.

1. Release your inner endorphins

Endorphins are hormones made naturally in your body. What most people don’t know is that they can be just as strong as any manufactured pain medication. When endorphins are released in your body, they help block pain signals from registering with your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.


2. Keep moving

There are a number of activities such as swimming and walking that can help improve muscle strength, flexibility and endurance.


3. Manage your weight

Being overweight puts additional pressure on your lower back.


4. Quit smoking.

Smoking is believed to cut off the blood supply to the discs in the back, making it more prone to damage.


5. Sleep on your side.

Sleeping on your side is the best position for your back. Sleeping on your back or stomach can put extra strain on your back or neck.


6. Watch your posture

Slouching or hunching over can stress or pull back muscles causing pain.


7. Try cold/heat therapy

Cold therapy can help reduce inflammation, muscle spasm, and pain. Cold therapy may be recommended immediately following a sprain or strain. Apply cold to your back using cold packs, ice cubes, iced towels/compresses, or take a cool bath.


8. Get a massage

Massage is a popular therapy that can help relieve muscle tension, spasms, inflammation, aches, stiffness, and pain. It can also help improve circulation, flexibility, and range of motion. Massage can be administered by a professional or you can give yourself a mini-massage using hand-held massagers that can help increase blood flow and relieve pain. You can also check out some massage chair tips here.


9. Exercise your core

The muscles in your abs and back play a critical role in supporting your lower spine. These muscles don’t get a good workout during the course of a normal day—they need to be specifically targeted through exercise.


10. Stretch your hamstrings twice daily

One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscles—located in the back of your thighs—are too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day.


5 Steps to Lower Back Pain Relief



Back Pain Relief Exercises & Stretches


20 Min Lower Back Rehab – Lower Back Stretches for Lower Back Pain Exercises Workouts