Small But Effective Ways to Relieve Lower Back Pain

Back pain is never fun and can lead to even more issues if not treated promptly. The worst part is that you may never find out what causes it. Luckily, there are a few simple activities you can add to your daily routine to help ease those aches and pains.

Do a Morning Stretch

If you wake up with a sore back, doing a light stretch can help. Take 15-20 minutes to perform light, slow movements to stretch your back, legs, and hips. It will activate the muscles and increase blood flow to the hips and lower back. You can find short clips of yoga exercises online and turn this into an everyday habit.

Similarly, although you might think going to the gym could intensify your back pain, it can actually relieve it. Including weights in your workout routine will strengthen the muscles that support your spine. If that doesn’t feel comfortable, you can opt for a Pilates class to improve your flexibility and ease the pain. Light cardio can also help reduce stiffness.

Posture Is Important

Sitting at a desk all day leads to lower back pain. It’s important to pay attention to your posture. If you work at a desk, place your head and neck over your torso, relax your shoulders, and keep your legs uncrossed and your feet flat on the floor. When you want to stand up, stay straight and try to keep your weight on the balls of your feet.

Bad sleep positions are also a big cause of back pain. One thing you can do is sleep on your side, place a pillow between your knees, and put your legs on top of each other. If you usually sleep on your back, you can put the pillow underneath your knees. Both help keep the spine in a neutral position.

Apply Heat to the Back

Applying a heating pad on your back for 15-minute intervals can increase blood flow and relax your muscles. Do this twice a day for optimal results, and you’ll soon notice the difference. If you have more time, you may also take a hot bath or visit a sauna or steam room. You can do this whenever you want, but the best time is right before bed when you feel the most pain.

With these tips, your back pain should slowly start to ease and get better. Taking care of the lower back is one of the most important things you can do to keep your body healthy.