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Joints and Muscles

6 Ways to Decrease Lumbar and Back Pain

Lumbar and back pain is very common, affecting many people due to daily activities. Back pain is usually caused by trauma such as an accident or injury, but it can also be from doing various activities incorrectly. Some of these activities include sitting in the same position for prolonged periods, lifting heavy objects, or bending over to perform various tasks. Fortunately, there are effective remedies that can help relieve back pain. Here are six ways to decrease lumbar and back pain to help you find relief and get on moving.


Performing regular physical exercise can help you prevent back pain and reduce discomfort. However, it’s crucial that you engage in the right kind of exercise and use the correct form as not all movements will decrease back pain. Activities such as sit-ups and leg lifts can increase stress to your lower back and add to the pain. It’s important to consult your physician before exercising when you are experiencing back pain.

Exercising regularly helps to lose weight, especially around the stomach, relieving the strain in your back. There are various exercises you can engage in to ease pain in your back. Wall-sit exercises and partial crunches can decrease back pain, but you have to do them slowly without applying too much pressure. Focusing on your core can strengthen the abs and help support your lower spine.

Maintain Proper Posture

Bad posture can lead to back pain since the bones in your spine are not aligned correctly. It is crucial that you maintain good posture, especially when sleeping, sitting, walking, and standing. Some common ways people do not observe proper posture include sitting up in the bed while slouching over a laptop, sitting for long periods on hard seats, or using uncomfortable desks and chairs while working.

You can improve your posture by rolling your shoulders back, shifting your body weight from one foot to the other and from your heels to toes, especially when standing for prolonged periods. Tucking your stomach and allowing your arms to hang naturally can also help maintain good posture. Ensure your workstation has an ergonomic chair and avoid sitting for long periods without taking breaks. Set a timer to stand at least once every hour. 

Reduce Stress

Too much stress can impact your health in various ways, which may include increased back pain. Prolonged periods of stress cause your muscles to become tense, leading to back pain. It also affects your breathing which strains your back and causes you to be less active. Additionally, people with stress tend to stay in bed most of the time or spend long periods sitting on the couch which affects their back. You can do many activities to reduce stress, including eating healthier foods, meditating, practicing yoga, stretching, journaling, and any other activity that brings you joy. Spending time with friends and family can also help to reduce stress.

Better Sleep

Getting quality sleep is essential in decreasing back pain. However, be aware that bad sleeping positions can increase your back pain. Sleeping flat on your belly without a supportive pillow can increase stress on your back. It is advisable that you sleep sideways to maintain good health as your spine stays in a neutral pose. Your pillow should be under your neck and head and not under your shoulders. Make sure that you also have a quality mattress to support you. 

Alternative Treatments

There are surgical and non-surgical treatments that you can use to decrease lower back pain. Non-surgical treatments include massage, acupuncture, laser therapy, hot or cold therapy, and electrical nerve stimulation. Hot and cold therapy is an easy remedy to decrease back pain. Applying cold or heat can help reduce pain, especially after experiencing direct lower pain from an injury.

Treatments include the rhizotomy procedure which aims at suppressing the pain signals from inflamed joints to the brain. It is a safe and effective method that decreases back pain and improves movement. However, this procedure is usually recommended after other non-surgical treatments have failed to relieve your back pain.


Stretching can reduce back pain as it helps to reduce tightness in the lower back. Stretching your hamstring at least twice a day will help loosen your muscles at the back of your thighs and relieve the pain. Other stretching exercises you can try include cat and cow pose, downward dog, upward dog, sphinx stretch, cobra, knee-to-chest stretch, and child’s pose.

Use These Tips to Relieve Your Back Pain

Suffering from back pain can lower your productivity, impact your movement and lower your comfort. Taking a proactive approach by performing these preventative and restorative activities. Including these simple lifestyle changes in your daily routine can help decrease your back pain and help you get moving. If the pain persists for more extended periods, talk to your doctor to find other solutions.


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