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Need To Find Lower Back Pain Relief?

That aching, burning feeling that seems to have a permanent home in your lower back doesn’t need to stay there. With just a few actions, you can begin a journey toward relief! Imagine not needing to take painkillers or have to put heat or ice on your back any more because your lower back actually feels good… that can become a reality!

Most back issues are caused by back spasms. This most often happens when the muscles of the lower back are overworked, but dehydration can cause this issue as well. If you drink a lot of caffeine in the morning and then have an alcoholic drink or two at night, you’re robbing your body of most of its hydration. Try boosting your water intake by 16-32 ounces and see what happens!

Posture Plays a Major Role in Lower Back Pain

How do you normally sit? Do you hunch over a little bit as you’re looking at something? When you watch TV, do you lean forward with your forearms on your knees? You might be feeling some pain in your neck, but that’s also putting pressure on your lower back! Try to sit more upright and keep your shoulders back. There’s a good chance you’ll feel a stretch in your lower back as you do this, which could start relieving the pain right away!

Posture as you sleep is also a critical component of solving lower back pain. If you’re not sleeping on a surface that properly supports your body, then you could be suffering because of this! A simple mattress topper could solve the problem. Otherwise you could be sleeping on your side and be putting too much pressure on your hip, which can cause lower back pain. Try putting a pillow between your knees or try sleeping on your back if you can.

Warm It Up and Then Cool It Down!

Going to the gym typically means stretching out the muscles and then warming up a little bit, but our lower back gets a workout every day. In the morning, try stretching it out right away so that this muscle group can warm up properly. Think about how a dog stretches with their front paws out and their neck slightly arched and their back up in the air. That stretch will limber up your back nice and fast

What you shouldn’t do is twist your back to warm it up. Although the twisting motion does loosen up the muscles, it can create more problems with the skeletal structure of your lower back and cause pain in a different way. Stick to gentle stretches that you can hold for 20-30 seconds to get the best results.

Then make sure to take time to cool down after a long day. If you run for 3 miles without water and then just sit, there’s a good chance for cramping to occur. The same is true for all of your muscles! Your lower back will cramp up if it needs water and it’s been put through the wringer of a tough day. Cool down with some light stretches before bed and your back will thank you!

Lower back pain doesn’t have to be something that holds you back from the things you love. You can start taking proactive measures like these today to begin limiting your pain! Get started on this journey and over time, you might be able to throw away those painkillers for good!


1. Lower Back Pain Causes, Symptoms and Treatments

Arthritis Lower Back Pain Relief

When people say, “I have arthritis,” it would sound like they are referring to a specific ailment, which it is not. Arthritis, which means an inflammation of the joint, can refer to something that describes more than 100 rheumatic diseases that are generally characterized by pain, stiffness in or swelling of the joints. Continue reading

Causes of Lower Left Back Pain

Finding the causes of lower left back pain can help you in both treating the effects of the pain, strengthening the muscle groups affected and even in certain cases prevent the muscle pain from reoccurring. There are several causes for the pain in your lower left side of your back without using prescribed medicine, surgery or other medical procedures that can in some cases cause more problems than they solve. Continue reading

Stretches for Fibromyalgia Pain in Upper Back

Fibromyalgia is thought to be an autoimmune disease that causes widespread chronic pain. This pain manifests in the muscles throughout the body and ranges from moderate to severe pain.  Regular exercise and stretches have been found to decrease pain levels in fibromyalgia patients. There are medications that are used to treat the symptoms of fibromyalgia, but they come with a plethora of side-affects. Continue reading

Sleeping Positions to Avoid Back Pain

Back pain is something that almost everyone will experience to some degree during their lifetime. The spine and the muscles supporting it are put under great amounts of stress throughout our normal daily activities. Sports, jobs, chores, dancing and other activities can add more stress than our spine and muscles can handle, resulting in back pain. Believe it or not, sleeping on a poor mattress or the wrong size pillow can cause back pain. There are some sleeping positions that can prevent or reduce back pain. Continue reading

Right Quadrant Back Pain Relief

A number of things can cause right quadrant back pain. Injury to the muscles or vertebra in the upper or mid back is generally the cause of most right quadrant back pain. If you don’t remember injuring or straining your back, it is important to see a doctor to rule out gall bladder and gastrointestinal conditions that could be causing pain. Continue reading

Upper Back Pain Exercises

Upper back pain can be caused by bad posture, injury and stress.  Exercises for upper back pain are really stretches. Good posture is necessary for performing the stretches correctly. If you don’t know if you have good posture, your doctor or physical therapist can help you. To stand with good posture your back should be straight with a natural S curve. Your hips and shoulders should be in line with each other. Continue reading

Physical Rehab for Spinal Arthritis

Osteoarthritis or spinal arthritis can be a debilitating disease that affects every facet of life. Regular exercise and Physical therapy is the most effective, non-drug treatment to reduce pain and increase mobility in those suffering spinal arthritis. Treatment focuses on strengthening the muscles around the arthritic joint; this increases mobility, decreases joint stiffness and reduces pain by supporting the arthritic joint. Specific exercises must be done correctly to avoid stress to the arthritic joint and to avoid injury. Continue reading

Spinal Arthritis Diet

Spinal arthritis affects the joints in the back and neck. It creates stiffness, swelling and pain in the joint and the muscles surrounding the joints. It is a vicious cycle that may require medication to treat. In addition to regular exercise and stretching routines, many patients have found a spinal arthritis diet to be beneficial. Continue reading