How to Relieve Lower Back Pain: Exercises, Stretches, and Chiropractic Care

how to relieve lower back pain

Many people believe that back pain arises with old age. However, it’s extremely common to start experiencing this problem around the age of 30.

Women are more likely to suffer from back pain than men do. In fact, 50 to 70 percent of all pregnant women are struggling with this problem.

Back pain can occur from inactivity, weight gain, lifting heavy objects improperly, or too much stress. Accidents (such as car crashes) can cause issues to your back as well.

If you’re struggling with this issue, you came to the right place. We are going to give you seven tips on how to relieve lower back pain. Keep reading to find out more!

1. Walk

This advice may sound like common sense, but many individuals with lower back pain fail to walk enough.

You may start experiencing some aches, and instead of walking for at least 30 minutes to loosen your lower back muscles, you lay down. This is a common mistake.

If you have major back pain and can’t walk for half an hour, start with five minutes.

Most Americans don’t walk as much as they should, which causes even more stress on their spine. Our bodies weren’t meant to sit all day, but to walk around.

If you have a child, take the stroller out and go for a walk. It will be beneficial for your back and relaxing for your kid.

In case you have a teenager, ask him to walk around with you. It’s going to be a good bonding experience for you both.

This may be the best tip on how to relieve lower back pain, so give it a try!

2. Swim

Another easy exercise for lower back pain is swimming. This low impact activity will strengthen your back muscles while increasing flexibility.

Strong back muscles are less prone to pain. Plus, they promote good posture and make daily activities easier.

If you have a pool or live near one, go there and get your daily dose of exercise. Stop wondering how to relieve lower back pain and start moving!

3. Lying Knee Twist

The lying knee twist is a stretch that reduces pressure on your lower back.

Lie on your back on a solid but comfy surface (either a mat or carpet). Keep your legs straight out in front, and bring one knee across your body at hip level. You should feel a light pull on your lower back and glutes.

Hold this position for 30 seconds and then alternate legs. You should do this about three times a day.

By stretching your body and increasing flexibility, you reduce pressure and stress on your lower back.

4. Cobra Stretch

This stretch is gentle enough that almost anyone can do it.

You start by lying on your stomach with your legs extended out. Your arms should be by your side while your forearms and elbows should be touching the floor.

Gently lift your upper body and adjust your weight to your forearms with your hips to the ground. You should feel a pull in your lower back and abdomen. Hold this position for 30 seconds and then slowly go back to starting position.

If you have more flexibility in your back, straighten your arms to intensify the stretch. Repeat this three times.

5. Sit Properly

If you’re a stay-at-home mom, you work from home, or if you work at a desk all day, you should learn the proper way to sit. Actually, everyone needs to learn how to sit properly.

It would be pointless for us to show you these stretches and exercises if you sit slouched for eight hours a day.

If you want to know how to relieve lower back pain, focus on improving your posture when sitting down.

Your feet should always touch the floor, and your hips should go as far back as the chair allows. The chair should be only slightly reclined, your arms should be at a 90-degree angle, and your computer screen should be at eye level.

Even though this may feel uncomfortable at first, it’s the best way to sit in order to avoid further back pain.

6. How to Relieve Lower Back Pain with Wall Sits

No matter your age, weight, or activity level, wall sits are beneficial for strengthening your back muscles.

Begin by standing 10 inches away from the wall and slowly back into it until your back is flat against the wall. Slide down until your knees are bent and your back is pressing against the wall.

Hold for a few seconds (10 if you’re starting out and 30 if you are comfortable) and stand up. You should repeat this six to 10 times depending on your activity level and the strength of your back.

7. Know When to See a Specialist

If you experience mild back pain for a prolonged period of time or have major back pain, see a chiropractor.

Whether you injured yourself or not, it’s always best to get a professional opinion. If left untreated, back pain can get worse and become chronic.

This condition won’t heal on its own. It takes time and effort to strengthen your back muscles and get rid of aches.

Sometimes, hoping for the best isn’t enough. Make an appointment with the best back pain specialist if you’re experiencing severe pain.

We know that having back pain is scary and that finding out the results may be even scarier. However, waiting for the problem to go away is not an option.

We can give you tips on how to relieve your lower back pain, but nothing can replace medical advice.

Lower Back Pain: When To Take Action?

The answer is now.

Whether you just recently began experiencing lower back pain or it has been bothering you for a while, take the steps needed to heal yourself.

We recommend eating healthy foods and drinking water to maintain a healthy weight. This will reinforce the benefits of these exercises and stretches.

If you need help on how to start eating healthy and taking care of yourself, we have plenty of articles for that too!

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