Healthy Living

3 Tips to Alleviate Lower Back Pain


Lower back pain can be a huge hindrance when it comes to going about daily activities. If you have ever experienced lower back pain, you know what I mean. Due to the important and extensive functions of the back, it seems that every move you make during the day can send pain throbbing through your lower back while experiencing problems in this area.

Because of the importance of your back and the prevalence it has in many individuals lives, we are providing you with three tips that you can use to alleviate lower back pain and get you back to your daily routine.

1. Use Correct Sitting Posture

Young woman with position defect and ideal bearing

Many of us have become victims of low back pain due to the simple fact that our jobs include sitting at a desk for multiple hours each day. When sitting for prolonged periods of time it can be easy to find yourself slouching in your chair and thus exposing your spine to elevated amounts of pressure.

This pressure on the spine can be reduced by sitting up straight with your spine in a neutral position. Sitting up straight also activates your core muscles to a higher degree, providing extra support for your spine and lower back area. If you find yourself slouching in your chair, try moving forward in your chair as a reminder to sit up straight.

2. Get Up and Stretch


Sitting in a chair all day can also cause your lower back muscles to get stiff and sore as a result of lack of movement. A simple fix for this is to get up regularly and move around. Doing some stretches such as toe touches or bodyweight squats can also help you loosen up the muscles of your lower back.

An additional thing to note is that there is more pressure placed on the spine while sitting that while lying down with the spine in a neutral position or standing. Reduced pressure on the spine while lying down may be obvious but the reduced pressure on the spine while standing is due to the core muscles being activated to keep your body upright. This is one more reason why getting up and stretching out once in a while is a good idea.

3. Avoid Problematic Sleeping Positions

Sleeping in certain problematic positions can be a cause of back pain for many individuals. For instance, sleeping on your stomach can cause your lumbar spine to go into excessive hyperextension. This results in a high amount of pressure being placed on this area of the spine and can result in back pain.

High amounts of pressure can be placed on the spine in other sleeping positions as well. If you experience back pain this should definitely be a cause for concern. In order to fix this, find ways to place your spine in a neutral position while sleeping. For instance, if you sleep on your back, placing a pillow under your legs while you sleep can put your spine into a neutral and pain free position.

In addition to these three tips there are also other ways to alleviate back pain that we have discussed in the past. For example, foam rolling can help you loosen tight body tissue that may be causing pain. Also, proper exercise to strengthen your entire body and improve posture should never be overlooked.


So, if you are experiencing lower back pain, give these tips a try. It is amazing what these three simple activities can do and how much they can alleviate lower back pain. If the source of your back pain is more serious, you should see your doctor and get proper treatment. Remember, your back is important, so take care of it.

By Wes Young

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wes young

wes young

Writer and expert

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