What to do when your lower back hurts: practical, easy and effective tips

It appears after a long day of sitting, carrying heavy bags, or even when you bend down to pick up your child. Yes, that back pain that affects your daily life.

Sometimes it's a dull ache, or a sharp pain. Either way, it keeps you from enjoying everyday activities.

What you want most is relief, but where do you start? Learn some simple and effective steps to relieve lower back pain.

Understanding lower back pain

Your lower back is like the foundation of your body. Just like a house cannot stand on a weak foundation, your body cannot stand either if your lower back is not strong and in good condition.

Pain often arises from poor posture, sedentary lifestyle, lack of movement and tension due to chronic stress.

But before you worry, in most cases, lower back pain can be relieved with simple lifestyle adjustments and specific exercises.

Gentle stretches to release tension

One of the most effective ways to reduce lower back pain is through stretching, as it relaxes the muscles, improves circulation and releases accumulated tension:

I'll give you three examples:

• Lie on your back, knees bent, feet flat.
• Hug one knee bringing it to your chest. Hold for 30 seconds.
• Repeat with the other leg. You can hug both at the same time.

• Lie on your back, knees bent, feet flat.
• Arms extended to the sides, palms down.
• Bring your knees together to one side, twisting your body. Hold for 15 seconds.
• Repeat on the other side.

• Place your hands and knees on the floor, shoulder- and hip-width apart.
• Inhale, arching your back like an angry cat, pulling your navel up. Hold for 5 seconds.
• Exhale, rounding your back like a cow's hump, drawing your navel down. Hold for 5 seconds.
• Repeat the cat-cow cycle 15 times.

Move more, sit less

Do you have pain in your lower back after sitting for hours, at work or at home? It happens that the muscles in that area become tense from being in the same position for a long time.

How do you fix it?:

• Get up every 30 minutes to walk around. Even a short walk can make a difference.
• Adjust your posture when sitting. Keep your feet flat on the floor and your back straight. You can use a small pillow behind the area for added support.

Anti-inflammatory diet

Eating anti-inflammatory and antioxidant foods can help relieve chronic pain, including lower back pain. Here is my guide to anti-inflammatory foods.

Strengthening exercises

If you strengthen the muscles that support your lower back, the pain will decrease because they have to work less.

• Plank exercises: These help strengthen your abs and lower back without putting too much pressure on your back. Start with 30 seconds if you can, once a day and work your way up when you're ready. There are several tutorials on YouTube.
• Squats : Activate your lower back muscles while improving your legs and glutes. See how squats are done

Relaxation and rest

Sometimes, what your lower back needs is simply a break from daily stress.

• Take a warm bath with Epsom salts to relax tense muscles.
• Sleep in a comfortable position, with a suitable mattress and pillow.

When to consult a professional

These tips can relieve lower back pain in many cases, but if it is persistent or worsens over time, there could be a cause that needs medical attention.

Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult with your doctor. And please consult before starting any new supplement to ensure it is suitable for you.

Sources:

• How to relieve lower back pain naturally: a functional medicine approach
• McGill, Stuart. "Low Back Disorders: Evidence-Based Prevention and Rehabilitation." Human Kinetics, 2015, p. 46.
• Sarno, John E. "Healing Back Pain: The Mind-Body Connection." Warner Books, 1991, p. 78.