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8 Tips to Instantly Relieve Lower Back Pain
Having lower back pain doesn’t mean you have to stop enjoying your favourite activities or completing daily tasks. With the right approach, you can ease discomfort and feel more at ease as you go about your day.
Here are eight tips to instantly relieve lower back pain and get back to doing what you love.
Strengthen Core Muscles
Strengthening your core muscles remains one of the best ways to alleviate and prevent lower back pain. A strong core supports your spine and eases strain on your lower back.
Incorporate exercises such as planks, bridges, and abdominal crunches into your routine. These exercises help stabilise your spine, improve posture, and reduce discomfort.
Quick Core Exercise: The Bridge Pose
- Lie on your back while your knees are bent with your feet flat on the floor.
- Lift your hips upward while squeezing your glutes.
- Remain for 10 seconds, then lower your hips slowly.
- Repeat 10–15 times.
Stretch Daily
Regular stretching keeps your back flexible and alleviates tightness in the muscles. Stretching exercises, like the cat-cow pose or child’s pose, improve blood flow and relieve tension in your back.
Easy Stretch: The Cat-Cow Pose
- Have your hands and knees in a tabletop position.
- Inhale as you arch your back and look up (cow pose).
- Exhale as you round your spine and keep your chin toward your chest (cat pose).
- Repeat for 1–2 minutes.
Avoid Poor Posture
Poor posture is a major cause of lower back pain. Slouching while sitting or standing puts unnecessary stress on your spine. Practise good posture by standing with your back straight and sitting with your feet flat on the floor. Also, use ergonomic chairs or cushions for support.
Posture Correction Tips
- Adjust your computer screen to eye level.
- Sit with a cushion to support your lower back.
- Avoid prolonged periods in one position.
Take Regular Walks
Walking is a low-impact exercise that can ease lower back pain and better overall spinal health. It helps increase blood circulation, strengthen muscles, and improve flexibility. Taking regular 15 to 30-minute walks can quickly counter stiffness and discomfort.
Pro Tip: Add Variety
Walking on different terrains, like grass or gravel, can engage different muscles and provide better support for your back.
Lift Objects Correctly
Incorrect lifting techniques can strain your lower back and lead to injury. Always lift heavy objects using your legs, not your back. Keep the object close to your body while you bend your knees, and avoid twisting while lifting.
Proper Lifting Technique
- Stand close to the object.
- Bend your knees and squat as you keep your back straight.
- Grip the object firmly and lift it by straightening your legs.
Reduce Back Pressure While Sleeping
Your sleeping position and mattress matter in back health. Sleeping on your back with your knees held up by a pillow or laying on your side with a pillow between your legs can reduce pressure on your lower back. A firm mattress offers better support and keeps your spine aligned.
Quick Tip: Evaluate Your Mattress
If your mattress is more than 7–10 years old, consider replacing it with one that provides optimal back support.
Maintain a Healthy Weight
Excess weight, especially around the abdomen, puts extra strain on your lower back. Keeping to a healthy weight through a balanced diet and regular exercise can relieve pressure and prevent pain.
Dietary Tips
- Incorporate anti-inflammatory foods like leafy greens, fish, and nuts.
- Avoid processed and sugar-loaded foods that can make you gain weight.
Quit Smoking
Smoking decreases blood circulation to the body including spine, which can slow down healing and put you at risk of chronic lower back pain. Additionally, it weakens the spinal discs, making them more prone to injury. Quitting smoking can improve your back health significantly.
Steps to Quit Smoking
- Have a support buddy or use a smoking cessation app.
- Replace smoking with healthier habits, like deep breathing exercises or chewing gum.
When to See a Doctor
While these tips can help alleviate back pain, some cases of lower back pain require medical attention. Consult a doctor if:
- Your pain persists for more than a few weeks.
- You experience numbness, tingling, or weakness in your legs.
- Your pain is severe and interferes with daily activities.
- You notice symptoms like fever or unexplained weight loss along with back pain.
Early diagnosis and treatment can prevent the lower back pain from worsening and ensure adequate pain management.
Consult Spire Orthopaedic for Back Pain
These simple tips and techniques can help relieve lower back pain. You can enjoy a more fulfilling life and stay active by incorporating healthy habits and seeking professional advice when necessary.
If you’re struggling with chronic or acute lower back pain, though, it’s time to visit a doctor. At Spire Orthopaedic, our team of doctors provides personalised care and treatments tailored to your needs. From physical therapy to minimally invasive procedures, Spire Orthopaedic offers comprehensive solutions to help you regain a pain-free life.