How to get rid of lower back pain

Move (Even When You Don’t Want To)

The old advice was “bed rest,” but science now tells us that staying stationary is often the worst thing you can do. Prolonged rest can cause muscles to stiffen and weaken.

• Gentle Walking: A 15-minute walk helps maintain blood flow and keeps your spine mobile.

• Avoid “Guarding”: Try to move naturally. Tensing up your whole body to “protect” your back can actually lead to secondary pain in your neck and shoulders.

2. Stretch and Strengthen

Most lower back pain isn’t actually a “back” problem—it’s a hip and core problem. When your glutes and abs are weak, your lower back has to do all the heavy lifting.

• Bird-Dog: Find your hands and knees, then extend the opposite arm and leg. This builds core stability without straining the spine.

• Child’s Pose: A classic yoga move that gently decompress the lower vertebrae.

• Hip Flexor Stretches: If you sit all day, your hip flexors are likely tight, pulling on your pelvis and causing that “tweak” in your low back.

3. Heat vs. Ice: Which is Better?

• Ice is for the first 48 hours: If you just “threw it out” or sustained an injury, use ice to reduce inflammation.

• Heat is for chronic stiffness: After the initial swelling goes down, use a heating pad to relax tight muscles and improve circulation.

4. Optimize Your Environment

Small daily habits contribute to long-term back health.

• The “Monitor Rule”: Ensure your computer screen is at eye level so you aren’t slouching forward.

• Sleep Posture: If you sleep on your back, tuck a pillow under your knees. If you’re a side sleeper, put a pillow between your knees to keep your hips square.

• Footwear: Ditch the flip-flops or high heels for a few days; unsupportive shoes can change your gait and strain your lumbar spine.

5. Mind-Body Connection

Stress is a physical event. When we are stressed, we subconsciously tighten our muscles, particularly in the lower back and shoulders.

• Deep Breathing: Focused diaphragmatic breathing can help signal to your nervous system that it’s safe to release muscle tension.

When to See a Doctor

While most back pain resolves with home care, you should consult a professional if you experience:

• Pain that radiates down the leg (Sciatica).

• Numbness, tingling, or weakness.

• Pain that doesn’t improve after two weeks of home treatment.

Note: This post is for informational purposes and does not constitute medical advice. Always consult with a healthcare professional before starting a new exercise regimen.