5 Tips for Taking Control of Your Lower Back Pain


Lower back pain can be debilitating. Doing anything active – let alone simply getting up from a chair or couch – might make you want to reach for those painkillers. In fact, lower back pain leads the way when it comes to physical disabilities – nearly half of workers complain from lower back pain symptoms that could be either acute or chronic – sometimes even degenerative. The causes of back pain vary, but what is important to note is that our backs can easily be damaged due to the close proximity of muscles, ligaments, disks and joints – which are all compacted together. Any slight wear and tear can result in injury. Here are 5 tips for taking control of your lower back pain.

  1. Keep your weight down – if you are overweight. Generally, you want to stay within 15 pounds of your average weight for your age, gender and height. Your doctor or nutritionist will be able to tell you what this ideal weight is, but it is important to maintain this weight because any excess pressure could cause your back pain to get much worse. This is especially true if you have gained excess weight around your stomach or bust area. Just make sure to stay physically active and eat healthily.

  2. Exercise. You might think that exercise will exacerbate your lower back pain, but in fact, if you exercise regularly, your back pain might go away completely. Not only can exercise release endorphins, which are a natural painkiller, but it can also make your body stronger and healthier. There is nothing like maintaining a strict physical fitness routine to assuage the body’s aches and pains. Moreover, exercise can force blood and oxygen to flow throughout your body, which can be healing. Also, exercise will loosen up your joints.

  3. Be careful. Pain management injury relief doctors say that too much heavy lifting or strenuous physical excursion can do more harm than good. In fact, if your job requires lots of heavy lifting, this might be the reason why you have severe lower back pain. It might be wise to wear a brace, but you also might want to talk to your employer about taking another position or getting some paid time off so that you can get some rest.

  4. Adjust the position you sleep in. Pain management doctors also say that the position you sleep in could be causing your lower back pain. One position that is suggested is the fetal position – just lay on your side with your legs slightly tucked in. Or if you are a back sleeper you might want put a small pillow under your lower back or under your legs.

  5. Maintain good posture. If you find yourself slouching when you sit, stand or walk – you should probably do your best to adjust your posture. In fact, a lot of lower back pain can be a result of poor posture. One way to adjust your posture is to practice standing straight and walking while balancing a book on your head. Not only will you have better posture, but you’ll feel better too.

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