How To Get Rid Of Lower Back Pain

how to get rid of lower back pain

Stop Lower Back Pain

We all can experience lower back pain from time to time and it can totally kick our ass. What are some simple tips to alleviate or stop the pain before it starts without reaching for the pills? Find out here!

What To Do For Lower Back Pain

Does back pain haunt you constantly? It probably does, considering this is an ailment that is plaguing the majority of the United States.

80% of the US population at some point in their lives will suffer from chronic or acute lower back pain.

Seriously, that’s a frightening statistic. Plus, 2% to 10% of people who experience low back pain will develop chronic low back pain.

Lower Back Pain- Must Read Practical TipsAs is the normal reaction in this day and age, most people reach for pain pills when lower back pain strikes. Advil and other over-the-counter medications can have numerous side effects and will lose their effectiveness when used in the long term. AKA it can possibly desensitize you!

Stop reaching for the bottle of pills and instead use your body to help heal your pain. That sounds like the healthy approach, right? Here is a tried and true list of tricks that I’ve used throughout my years of suffering from lower back pain.

Morning Stretches

Let’s get started by standing up straight and put the palms of your hands on your lower back. Next, arch your whole back while feeling a stretch in your abdominals and shoulders. Return to starting position and relax. Repeat this five times for an exhilarating morning stretch!

On Your Feet All Day?

It’s simple – do the static back. Wait, what? To do this, simply lie on your back, with both legs bent at right angles with your feet on a chair or couch. While doing this, rest your arms at shoulder level and let your low back settle onto the floor – you can feel it release and the tension will dissipate. Breathe into your belly letting your stomach rise and fall. It’s best to do this for five to ten minutes.

Sitting All Day?

The best approach to alleviating lower back pain when you sit all day is to sit on your sit bones. To find your “sit bones”, feel underneath your bottom and find the two boney protrusions at the base of your pelvis. Then rock your pelvis slightly forward to bring yourself into a neutral spine.

What does this do? It helps reinforce good posture whenever you’re sitting for long periods of time.

Feel Tight and Achy?

This is great advice for anyone – stretch those hips. Start by getting in a half-kneeling position, front ankle underneath your front knee and back knee underneath your back hip. Next, stand up nice and tall, engage your gluteus muscle on the back leg, and feel a stretch in the front of your hip.

Finally, lean forward slightly and repeat on the other side. Do two sets of 30 seconds.

Ready For Bed?

It’s simple – sleep on your back. Sleeping on your back will improve your posture because your spine gets support from the bed. Plus, it also puts your shoulders in a better position which helps to minimize your back pain.


Does lower back pain an issue? Next time refer to this list (which you are going to keep handy, right?) rather than reaching for the pain pills. Sounds simple, right? One last thing.

Remember to sit up straight, stand tall and protect your back!

Shane “The Balance Guy” McLean, is Personal Trainer at Anytime Fitness Forney, Texas. Specializing in core stability , mobility, and strength programs. Putting the fun back into exercise, one person at a time.
Shane McLean
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How To Get Rid Of Lower Back Pain