5 Ways To Relieve Lower Back Pain


If you have lower back pain, you know it can be a real drag. It’s uncomfortable and sometimes downright painful, making it difficult to do even the simplest of tasks—like getting out of bed or walking around the block. But there are things you can do to reduce your pain and help yourself feel better. Here are five ways to relieve lower back pain:

Start with stretches.

Stretching is a good way to start. Stretching can help to relieve pain and even prevent future back pain. It’s also great for improving overall health, posture, flexibility, and strength. The key is finding the right stretches for you so that they don’t cause more problems than they solve. For example, if you have sciatica (nerve pain) in your lower back that radiates into your leg(s), then don’t stretch downward towards your toes with a straight spine because this can worsen the sciatica symptoms by stressing out your lower back even more!

You may want to try yoga or Pilates classes or DVDs at home as well!

Use hot and cold packs.

Use hot packs to loosen muscles and cold packs to reduce swelling and inflammation. Hot packs can be used for up to 20 minutes at a time, then replaced with cold packs for an equal amount of time. The heat will help relax the muscles, making them more flexible, which in turn makes it easier for blood vessels to return blood flow back into normal circulation patterns. Cold treatment reduces pain by reducing swelling; however, if you have nerve damage in your back, avoid using ice as this may make your condition worse.

Get some exercise.

Exercise is a great way to relieve lower back pain. Regular exercise helps you maintain a healthy weight, which can reduce the stress on your spine and help prevent future injuries. Additionally, an active lifestyle can strengthen muscles in the lower back, creating more stability and making it easier to lift heavy objects or bend over without straining the muscles in your back.

For those who already have lower back pain, exercising regularly can also be helpful in relieving symptoms. When you exercise regularly, your muscles become more flexible and less prone to injury—even if they’re already injured! This reduces inflammation and encourages healing so that you don’t feel as much discomfort when moving around throughout the day.

Finally (and most importantly), avoiding exercise altogether is not an option if you want better health overall—especially when it comes down to treating chronic conditions like chronic pain or arthritis! In fact, according to The American Heart Association (AHA), “Regular physical activity…is important for healthy hearts and blood vessels because it lowers blood pressure, improves cholesterol levels and decreases body fat.”

Strengthen your core.

The core is the center of your body, and it includes all the muscles that surround your spine. Strengthening your core can help relieve low back pain by strengthening the muscles around your lower back. The more flexible and strong these muscles are, the less likely they are to strain or tear when you do activities that put pressure on them.

The exercises below can be done at home or in a gym. Make sure you’re doing them correctly by following along with our video tutorials:

  • Plank pose: Lie facedown with forearms on floor under shoulders; lift hips up so body forms straight line from ankles to head (A). Hold for 30 seconds; repeat 3 times (B). For an added challenge, raise one leg several inches off floor while maintaining position (C).
  • Crunches: Lie on mat faceup with knees bent 90 degrees; place hands behind head with elbows out wide (A). Tighten abs as you lift head off mat while keeping torso still until elbows touch knees (B). Lower back down slowly without releasing abs until shoulders return to floor—do not relax after completing movement! Repeat 20 times at least 3 times per week for best results.* Side plank pose: Lie facedown on mat with legs together and arms extended straight over chest in line with shoulders; lift hips off floor as high as possible into side plank position where only one elbow touches ground (A). Hold position for 30 seconds if able; repeat 3 times if able before switching sides (B).

See a chiropractor.

If you’re suffering from lower back pain and want to get it checked out, you might find that a visit to the chiropractor is just what the doctor ordered. A chiropractor can evaluate your spine and determine what might be causing your pain. They can also give you exercises and stretches that will help relieve your lower back pain as well as provide temporary relief while waiting for an appointment with a medical professional.

Chiropractic treatments are safe, effective, and often covered by insurance plans—which means they’re easy on both your wallet and on your health!

Lower back pain can be relieved.

There are many ways that you can alleviate lower back pain. Taking a hot or cold pack, exercising, strengthening your core muscles and visiting a chiropractor are all great ways to get rid of the discomfort you feel when you have lower back pain.


Lower back pain can be a debilitating condition, but it doesn’t have to be. With the right treatment and focus on prevention, you can manage and even eliminate your pain.