6 Stunning Remedies for Lower Back Pain Relief

Lower Back Pain: How It Suffers You

In the United States, approximately 80% of the population suffers from lower back pain at some point in their lives. It is one of the most common reasons people visit the doctor and is a leading cause of disability worldwide. While the cause of lower back pain can be difficult to determine, it often results from an injury or strain to the muscles, ligaments, or discs in the back. If you have ever had lower back pain, then you are not alone. Lower back pain can be very debilitating and can keep you from doing the things you love.

The lumbar spine supports and structures the human body and allows for solid forward and backward movement. The lower back can become painful when misalignment or adjustment is needed, which can affect day-to-day activities. In addition to adding discomfort to our routines, it can also make things harder to cope with.

People with professional jobs require long hours of the seat such as driving heavy vehicles for long routes or desk job holders spend a lot of time on their seats. This ruins their posture for them and puts them in a difficult position to carry on daily tasks.

The pain can be mild or chronic. It can lead to a person finding it difficult to even walk or stand straight. When walking and running become unmanageable, relying on others to perform chores becomes yet another added charge. If not paid attention to on time, the pain persists, and it may lead to severe injuries. It must be given priority and taken seriously.

Causes of Lower Back Pain: Why It Occurs?

But why is your back hurting in the first place? Incorrect sitting posture or positions can lead to the strain being put on the lower back vertebrae which travels all the way to the neck. This strain navigates throughout the spine and may lead to additional back problems.

When we sit in an improper position, the natural alignment of the lower back bone’s ad tendons is compromised and as time passes, they go through a change that causes problems. Sunken shoulders or pressurized lower back, wallet in the pocket; all of these can mess up the natural alignment and positions of the lower back and hence the pain. However, there are easy-to-try treatments, exercises, Yoga and Spas one can try to avoid the lower back problem from the beginning and can avoid further escalations. Simple changes in lifestyle also improve your back.

How Back Pain Becomes a Chronic Problem?

Back pain is a common problem, and it can become chronic if not treated. Back pain can be caused by a variety of factors, including arthritis, herniated discs, and bulging disks. If back pain doesn’t get better with treatment, it may lead to other problems such as reduced mobility and decreased quality of life.

One of the most common causes of back pain is a herniated disc, which occurs when one or more discs in between the vertebrae in your spine become bulging. When this happens, the spinal column can lose its normal shape and alignment, and cause pain and other symptoms. If you are experiencing any of these symptoms of a herniated disc, you should see your primary care doctor as soon as possible. Treatment for a herniated disc can include either surgery or non-surgical treatment.

06 Easy Exercises to Relief Lower Back Pain at Home

Treating or taking care of your lower back pain does not really require medications or surgery, Basic habits can also improve it. Here are some 06 easy exercises to relieve lower back pain at home.

1. Walk Around

If you are taking a call, walk the call. Be on your feet if you are on call to add mobility to your body and routine. If you are in the office, walk to the dispenser to get water or to the printer to get the page. Climb the stairs and take a 10-minute break more often to avoid being stiff and sore from sitting for hours at one spot. Make sure your posture supports the natural alignment of your back and that you are not crouched or putting too much strain on your shoulder.

2. Engage Your Core

Simple exercises at home can do wonders for your body. For example, you can try holding a plank for 30 seconds and increase hold time when you wish to and engage your core simultaneously. This improves strength and provides agility to your back. Also supports the straight posture for your back.

3. Swim Your Heart Out

When the heat hits you, do not turn up the Air conditioner rather hit the pool and make the best of it. Swimming engages your whole body and improves body posture. It relieves pressure on the muscles and tendons and adds strength to your overall body. When you are working out, make sure that you keep your muscles and joints healthy. During workout sessions, it is advisable that you take a thorough look at your body and make sure that there are no injuries or muscle strains.

4. Knee to Chest Stretches

This exercise helps to keep the shape of our back straight and adds to the flexibility of our body. For starters, lie down straight on your back and pull your knee to your chest and hold for 20 to 30 seconds. Then relax. Move your other knee and then repeat. This simple exercise can help you reduce lower back pain and reduce pressure in the tendons.

5. Lower Back Rotations

For this exercise, you may lie straight on your back again and relieve tension in the lower back and trunk. Bend your knee but keep the feet flat on the floor. Keep the shoulder straight and now move the knee from left to right. Keeping the upper body firm, the lower body engages in a rotation that adds to the stability and strength of your lower back.

6. Bridge the Back

The bridge exercise works great on your core muscles. By engaging your hips and leg muscles, you greatly remove pressure from the lower back and add agility to your back. With your hips on the floor, back straight, bend your knees. Keep the arms by your side and press your feet on the ground. Now gently lift the back to form an arch. Hold the post for a few seconds. This helps realign the body and improves back strength.

Exercising at home is a great relief and can be done easily. You might require a workout mat for grip and an inflatable lumbar pillow for support for your knees and elbows. You may be able to find one here. Keep comfortable clothes and dedicate a time slot to it every day. By adding it to your to-do or self-care list, you will not miss it for sure. You will see a huge difference in just a matter of a week.


The back of the human body is vital for proper movements and functionality of the body. It is important to keep in mind that it also needs support and care to be able to perform to its maximum efficiency. The lumbar spine of the body requires that its posture and position are not compromised to a dangerous level. There are minor adjustments that you can make in your life and routine to improve your physical health and quality of life.


Cheryl Henson is a passionate blogger and digital marketing professional who loves writing, reading, and sharing blogs on various topics.

Related Articles

Back to top button