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Simple ways to treat lower back pain

80 percent of adults in Europe suffer from lower back pain at some point in their lives. Luckily, in this post I'll share some easy ways to get rid of the pain quickly. It doesn't matter if you've lifted something heavy or suffer from a condition, these tips will help you diminish the pain.

Relieve back pain with child's pose
Child's Pose


First, let's go through some things you can do when you have back pain. Try this to get rid of the pain asap:

1. Soothe the pain with applying heat

Some people prefer to apply cold to soothe the pain, but I do love a heating pad on my lower back when I'm in pain. If you don't have a heating pad nearby, find a car with heated seats. My car doesn't have heated seats but I installed a portable heat seat and it does wonders! Soaking in a warm bath is a good option as well.

2. Take medication

Don't take the medication lots of days in a row, make sure to contact your doctor if that's the case. You can easily get an over-the-counter drug to decrease inflammation of the muscles in your lower back but we're definitely trying to get rid of the lower back pain and prevent it from coming back again. If it's there, medication is a good way to treat it. You can use a painkiller like Dafalgan. If you have regular lower back pain, contact your doctor and they'll describe something heavier like Dafalgan Codeine.

3. Massage your lower back, or ask someone to do it for you :)

Massaging reduces stress and tension, which can relieve your lower back pain.

It improves circulation and relaxes your muscles, which gives your lower back some relief.


Now, let's talk about things you can do to prevent lower back pain from returning:

1. Stretch your hamstrings

Tight hamstrings are often overlooked but are frequently the cause of lower back pain. Experts advise to stretch hamstrings twice daily. Stretch carefully and make sure the exercises are gentle and do not hurt.

Some good stretches for your hamstrings are:

  • Knee to chest stretch lying

  • Glute floor stretch

  • Low lunge

  • Thigh stretch standing

Want to get more flexible? Try out my stretching program #LenigLijf or #BendibleBody. Click here to get your copy.

2. Get enough restorative sleep

Studies show that two-third of people with lower back pain suffer from some type of sleep disorder. This also counts the other way around: if you have lower back pain, you will sleep worse. This can get you in a vicious circle and make your complaints worse. So definitely address your sleep problems to tackle your lower back pain too.

3. Work on your core

Muscles in your abs and back are important to support your lower spine. Target them specifically in a workout to strengthen them. You usually don't train them during the day while doing normal activities. Some people have very strong abs and still suffer from lower back pain. Why? Because the back muscles aren't in balance with their abs. It happens visa versa as well. So train them equally.

Good moves to strengthen and stabilize your core, both abs and back, are:

  • The plank

  • Shoulder taps on all fours

  • Butterfly roll-ups

  • High boat to low boat

  • Side hip dips

  • Leg raises

4. Ignite some endorphines

Endorphines and hormones are the best pain medication there is. They can block pain signals to your brain and help diminish anxiety and stress. These two factors are often associated with lower back pain, so diminish them in order to reduce your lower back pain.

5. Watch your posture

Walking or sitting with your shoulders hanging forward is not a good idea. Standing straight up is important so you don't put too much pressure on your lower back to support your entire upper body. Also, watch your posture when lifting something heavy. Bend through your knees and never fold forward and pull on your back. You can always take some ballet classes to improve your posture, for example take my classes at Dance Studio Petit Plié. :)

6. Relax and stretch your back

There are some great poses you can do to relax and stretch your back:

  • Child's pose

  • Spine twist sitting

  • Spine twist lying

  • Cat-cow

7. Eat differently

Some foods may offer some relieve to lower back pain, other foods can make it worse.

First of all, constipation can cause lower back pain. Eat more vegetables and fruits to prevent constipation.

Secondly, you should avoid processed sugar, alcohol and sodas.

Lastly, make sure to drink enough water. Dehydration causes lower back pain too.

8. Check your mattress.

If your mattress is old or worn out, it should be replaced. Old mattresses might result in your back bending in ways it shouldn't while you're asleep 'cause they're sagging. You might want to try sleeping in a different position as well. It's important to keep your back spine aligned in a natural form while sleeping.

9. Watch your weight

Being overweight puts extra weight on your spine and may cause your lower back pain. Go for a diet or more exercise to lose some pounds.

10. If you smoke, quit

Smoking is bad for everything, likewise for your lower back. Smoking often causes bone problems and this can result in fractures of the spine.

Do you suffer from lower back pain? Let me know in the comments down below:

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