5 effective tips for Relieving Lower Back Pain

Methods of relieving lower back pain can depend a lot upon what type of lower back pain someone is experiencing. While conditions like disc prolapse, infections, or sports-related injuries are commonly treated with medication or surgery, the most frequent reasons for lower back pain are “non-specific.” In other words, pain not caused by a particular condition like sciatica or a slipped disk. In fact, of the 29% of adults who suffer from lower back pain in the US, 85% experience unspecified lower back pain. Finding relief from this type of pain, whether acute or chronic, can sometimes feel elusive, and often medications or invasive surgeries are ineffective. That is why we’ve picked 5 effective techniques for lowering back pain without relying on harmful prescription drugs or unnecessary and often avoidable invasive medical procedures.  

Prevention: When it comes to lower back pain, a little prevention is sometimes the best medicine. Here are some simple tips to avoid the stressors that cause lower back pain:

  1. Stay Active: Whether it’s a quick walk around the block or an extended high-intensity workout, staying active is one of the best ways to limit lower back pain.  Rather than staying off your feet and resting after a back flare-up, today health care professionals say the best way to remain limber and curb the length and intensity of pain is to keep moving and only moderate physical activity. Regular simple stretches and frequent movement keeps nerves and joints flexible and prevents back muscles from atrophying. 
  2. Don’t Forget to Hydrate! Staying hydrated is one of the simplest, and often most overlooked methods of remaining pain-free. It keeps circulation and nutrients flowing through the body, and removes toxins that lead to lower back pain and inflammation. So, remember to stay hydrated! Adults need at least 8-10 glasses of water a day to prevent lower back pain, stiffness, and injury.
  3. Wear the Right Shoes: Another simple remedy we sometimes overlook is wearing well-supported, well-fitting shoes and avoiding heels or flip-flops. Wearing proper shoes can go a long way towards preventing pain and further aggravation to lower back inflammations.

Use The Mind-Body Approach: The best lower back pain relief may come from not one, but a multi-faceted approach to treatment. Here are some helpful tips for using a mind-body approach to relieving lower back pain:

Manage That Stress! Since much of the lower back pain we experience stems from built-up tension, stress, and anxiety, there is more focus on the role our psychological well-being plays in the level of pain we feel. Managing stress and finding ways to relieve built-up tensions are proving powerful tools for reducing the level of pain and inflammation experienced in the lower back and other areas. Be sure to include your own stress-relieving techniques for maximizing back pain relief.

Change Your Diet: Changing to an anti-inflammatory diet can dramatically affect pain levels over time. Be sure to eat high-fiber foods and include lots of organic, pesticide-free anti-oxidant fruits and vegetables like blueberries, broccoli, and spinach. Reduce or eliminate processed, homogenized or prepackaged foods. Limit dairy, white sugar, gluten, and alcohol intake and include turmeric, ginger green teas, and probiotic foods to keep your system clear of toxins and less prone to inflammation.

Minimally Invasive Surgery: Sometimes, even with our best efforts, making lifestyle changes alone won’t resolve our lower back pain. That’s when turning to the right back specialist who uses the most efficient, non-invasive medical treatments is in order.


For more information about our back specialists and treatment options offered through Commonwealth Spine & Pain Specialists, please contact us today at (804) 288-7246.