5 Simple and Easy Tips for How to Alleviate Lower Back Pain

Juliet D'cruz

Updated on:

Back pain is a leading cause of people calling out of work.

Most adults experience lower back pain at some point due to injury, age, or bad habits. If this pain becomes a chronic issue, your quality of life can be affected. 

Apply these 5 simple, easy tips to learn how to alleviate lower back pain. 

  1. Movement Is Key

It may seem counterintuitive, but movement really does help pain! 

Movement improves circulation, and better blood circulation means your body is in a better position to heal injury and inflammation. 

Supporting muscle health supports your spinal health by allowing your vertebrae to move the way they need to and not rub together or lock up.

It’s hard to get into a habit of moving when you are in chronic pain, so start slow but be consistent. Your body will eventually thank you. 

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  1. Watch Your Posture

Walking around with good posture is a great goal, but there is more to this tip than just looking good. 

In this digital age you tend to slouch or bend your neck in the wrong way when on your phone or a computer.  Practicing good posture hygiene in your daily routine will begin to improve any tension and inflammation from poor posture and holding your phone. 

  1. Get Good Rest

It’s important to have balance! It’s important to move, but it’s equally important to allow your body to rest well. You need to be getting enough sleep at night. 

Think about your mattress: How old is it? Does it offer good support? How do you feel when you wake up?

Finding a good mattress to support good sleep can help with chronic pain management. 

Also, pay attention to your sleep hygiene habits. Turn off electronics at least an hour before you go to bed to help your brain and body wind down so you get better sleep. 

  1. Find Time to Relax

This tip is different than getting good rest!

Tension makes back pain worse. Set aside time in your day to relax. 

Mindful meditation, yoga, or finding a relaxation podcast you enjoy are all great ways to focus on your body and learn how to relax.

A physical and mental form of exercise, finding a way to relax your body and mind helps to relieve tension. No matter how this looks for you, don’t discount the effect it can have on chronic lower back pain.

  1. Involve Good Doctors

This is your friendly reminder that “toughing it out” isn’t going to solve the problem. If you are experiencing back pain and you’ve tried all these things and it’s not helping, make an appointment with your regular doctor. 

4 weeks is a good benchmark to give yourself to see someone if your pain is not improving. If you have had back pain for longer than 12 weeks, your pain is considered chronic pain and you should consider involving a pain management doctor

Help Yourself By Knowing How To Alleviate Lower Back Pain

It’s important to understand that knowing how to alleviate lower back pain is only half the battle. Invest in your health and use these tips to help your body heal and work towards chronic back pain relief.

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