How to Relieve Lower Back Pain: The Ultimate Guide (With Exercises)

There it is again. Lower back pain. You twist and turn, trying to get comfortable.

Sleep is impossible, so you get up and walk around while you rub it. You try sleeping in every conceivable position. When desperation sets in, you even try weird yoga poses that make you look like a squashed pretzel.

Your family laughs … but you don’t. You don’t know how to relieve your lower back pain and it’s not funny. 

It’s affecting your life more than you let on. Some everyday activities are difficult or you avoid them altogether. Your mood has deteriorated from coping with the pain and your friends and family are reluctant to be around you.

Worse still, everything you have tried so far hasn’t helped. You’re probably asking yourself, what can I do to relieve my lower back pain? Will I ever be pain-free again?

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If you are suffering from lower back pain, you are not alone. Researchers believe that up to 70% of the population will suffer from back pain at some point(1), and of these, up to 20% will suffer from chronic back pain that doesn’t recover over time(2).

Fortunately, lower back pain relief is possible for many conditions and your symptoms may resolve completely. 

Spine-Tingling Symptoms Causing Misery all Over the Planet

Different symptoms can indicate different problems, so it’s important to clearly describe your pain. Initial treatment is the same for many problems but it will help your doctor to rule out serious medical conditions. Do any of the following descriptions fit your pain?

1. Dull, Aching Pain 

This type of pain is usually confined to the lower back, where it can be accompanied by muscle spasms. Sufferers often report feeling “locked up” or stiff and unable to bend or twist at the waist. Aches and pains may also affect the hips and pelvis.

2. Pain that goes to Buttocks, Legs & Feet

Sciatic pain or sciatica is caused by irritation to the sciatic nerve. Pain may feel as if it’s shooting down one or both legs or it can feel like a burning or numb sensation. 

3. Pain that’s Worse after Sitting

Sitting for prolonged periods of time puts pressure on the discs in your lower back. Stretching or walking around often provides relief but it may be temporary. Regular movement is best for this type of pain. 

4. Changing Positions Relieves the Pain

When a change of position brings relief, it can offer clues to the condition that’s causing your pain. For example, leaning forward may relieve the pain of spinal stenosis because it opens the spinal canal and takes pressure off the spinal cord. 

5. Pain that Worsens after Waking but Improves after Movement

This type of pain increases in intensity after you wake, but getting up and moving around eases it. Your lower back is stiff after prolonged rest and reduced blood flow during the night. The quality of your mattress and pillows can sometimes be a factor with this type of pain. 

When Did Your Back Pain Start?

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The onset of your pain can provide a vital clue for a diagnosis. In some cases, it’s obvious because you suffered instant pain from an injury or trauma. 

But sometimes, the cause is unclear. Repetitive movements can place strain on your back that causes slowly-intensifying pain. It can come on at the end of a long work day or it might gradually worsen for no obvious reason. 

Pain that comes and goes but gradually gets worse can be caused by disc degeneration. It will often settle down then flare up again and it becomes more intense over time. 

When to See a Doctor Right Away 

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Sometimes back pain indicates a serious problem with your health and you need prompt medical attention. If you have any of the following symptoms with your back pain, seek help immediately. 

• Loss of bowel or bladder control or weakness in the legs
• Unexplained weight loss
• Fever & chills
• Severe abdominal pain
• Vaginal bleeding accompanied by pain when pregnant

What Causes Lower Back Pain? (You might be surprised)

We tend to think of lower back pain being caused by injury or overuse. But did you know that certain medical conditions cause back pain? Some of these are chronic conditions that require complex treatments, while others are short-lived or may resolve over time. The common causes of back pain include:

Lyme Disease 

Lyme disease (spread by ticks) is well-known for its wide variety of symptoms and the way that it affects each person differently. As more research uncovers its secrets, doctors have discovered that it can mimic severe lower back conditions that affect the nerves.

Multiple Sclerosis

While doctors debate whether multiple sclerosis itself causes lower back pain, sufferers know that the pain is real. In MS sufferers, incorrect or abnormal movements due to the loss of muscle strength are the most likely causes of lower back pain, leading to less spinal support and exacerbating symptoms.  Some forms of physical therapy can be helpful in restoring balance to the muscles and spine. 

Shingles

Shingles can cause a condition known as post-herpetic neuralgia. Itching and burning nerve pain occurs in the lower back long after the infection has gone. In rare cases, the pain can return even after the initial pain and rash have healed. It is most common in women and seniors.

Osteoarthritis

Disintegrating cartilage in the neck and spine joints causes the symptoms of osteoarthritis. Stiffness, pain, and weakness in the arms or legs are common. This condition affects older people more than anyone else. 

Autoimmune Disorders

A number of autoimmune disorders cause lower back pain due to the inflammatory processes at work in the spine. They include rheumatoid arthritis, ankylosing spondylitis, seronegative spondyloarthropathies, degenerative disc disease, Reiter’s Syndrome, Crohn’s disease, fibromyalgia and several other rare but serious disorders. 

Pyelonephritis (Kidney stones)

Kidney stone pain is likely to be severe and to come on suddenly. It usually occurs under the ribs in the back and can move to the lower abdomen and groin. It is often accompanied by fever, chills, vomiting, blood in the urine, or cloudy urine. Urination may be painful, uncomfortable, or more frequent. 

What Happens when Injury Strikes? 

Movement that pushes the spine beyond its capacity to cope causes damage or trauma. Repetitive motions, twisting while bending, heavy lifting, carrying heavy loads, falls, or accidents can all cause spinal trauma. 

Injuries are typically acute, meaning they heal or resolve in under three months. If they do not heal during this time, they are classed as chronic or long-term and the problem may require a different approach. Joint problems, an irritated nerve root, or a herniated disc are common causes of chronic lower back pain.

Herniated Disc

A herniated disc occurs when trauma causes the wall of the disc to rupture or tear, allowing the protein-filled jelly inside to leak out. These proteins irritate nerve roots, causing pain and inflammation. Damaged nerves in the disc walls increase the pain, while nerve compression may also occur as the disc loses its cushioning effect.

Lumbar Radiculitis (Sciatica)

Nerve compression in the lower spine causes lumbar radiculitis, or sciatica, as it more commonly known. Symptoms include lower back pain, numbness and weakness in the legs and/or feet, pain that moves down the legs, and a burning sensation in the hips.

Spinal Stenosis

Degenerative spinal conditions can cause a narrowing of the spinal canal, leading to pressure on the spinal cord. Symptoms include leg pain, muscle weakness, and numbness in the lower back and buttocks and legs.

Facet Joint Dysfunction

Small joints located between and behind each vertebra keep the spine flexible but stable during movement. They prevent movements that would go too far and cause damage. Facet joints are in constant use and often wear out over time, leading to painful spinal disorders. 

Sacroiliac Joint Dysfunction

The sacroiliac joints absorb shocks between the upper spine and the pelvis and legs. When dysfunction occurs, the sacroiliac joints can “lock up,” not allowing enough motion, or they can allow excess movement that causes spinal instability. Either condition can cause lower back pain, pain in the  buttocks, and pain that moves down the legs (similar to sciatic pain).

Deformity 

Spinal deformities such as scoliosis or kyphosis (excess curvature of the upper spine that causes a hump on the upper back) can lead to lower back pain if they cause stenosis, disc degeneration, or damage to the sacroiliac joint or facet joints. 

Compression Fracture (From osteoporosis)

Osteoporosis causes the bones to become weak or crumbly. Sudden pain can result when the cylindrical vertebrae fracture or give way. Women are more likely than men to suffer from this type of fracture because their bones are thinner and lighter. 

When it Hurts to be a Woman!

Women suffer from chronic lower back pain more than men do, due to anatomic, hormonal, lifestyle and age-related factors. Common lower back pain causes in women include:

Coccydynia

Coccydynia is pain in the tailbone area when sitting or bending over. Women are more likely to suffer from this type of pain due to injuries from pregnancy or childbirth. Some coccydynia injuries are the result of a fall while others have no known cause. 

Degenerative Spondylolisthesis

Degenerative spondylolisthesis is when one vertebra slips over the top of another. Women are more likely to suffer from this problem due to hormonal factors, lighter bone density and differences in the shape and angle of the pelvic structure. It is more likely to occur after age 50. 

Fibromyalgia

The majority of fibromyalgia sufferers are women. Although the medical profession is not certain what causes fibromyalgia, research shows an imbalance of some neurotransmitters (brain chemicals that carry messages around the body). Some even refer to fibromyalgia as a pain processing disorder due to an imbalance in the neurotransmitters that control pain. It often causes intense lower back pain.

Piriformis Syndrome

The piriformis is a small muscle in the buttocks. Its function is to provide stability to the hip joint and to allow the rotation of the thigh. Piriformis syndrome mimics many of the symptoms of sciatica, with pain, tingling, weakness or numbness that runs down the back of the legs to the feet. It affects women more than men, possibly because of the anatomical differences in their pelvic structure. 

Pelvic Inflammatory Disease

Pelvic inflammatory disease affects the female reproductive system. It is caused by sexually transmitted infections such as chlamydia or gonorrhea. Its symptoms are infertility, menstrual irregularities, and lower back pain. 

Men Hurt Too

Although men are less likely to suffer from debilitating back pain conditions than women, they don’t escape  altogether. Some medical conditions that cause lower back pain in men include:

Prostatitis

Prostatitis is inflammation of the prostate gland and surrounding tissue. It can be chronic (long-term), with no known cause, or it can be a bacterial infection that causes sudden pain. A bacterial infection can lead to chronic prostatitis with recurring symptoms. Acute (short-term) prostatitis can cause:

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• Lower back pain
• Painful urination or ejaculation
• Lower abdomen or rectum pain
• Chills & fever
• Foul-smelling urine
• Painful testicles

Chronic Nonbacterial Prostatitis

This condition causes pain and inflammation in the prostate, urinary tract and pelvic region. It is common in men over 50, with some experiencing it to such a degree that it affects everyday activities. The symptoms include:

• Difficulty urinating
• Frequent or urgent need to urinate
• Burning pain during urination
• Pain during ejaculation
• Bloody semen
• Sexual dysfunction
• Genital pain after urination
• Lower groin pain

Getting a Diagnosis (It won’t hurt a bit)

A doctor, chiropractor or other health professional will usually ask a series of questions to determine the cause of your lower back pain. Some of the questions might include:

• How does your current pain affect your daily routine?
• Is your pain worse at certain times of the day or after certain activities?
• How would you describe the pain – sharp, tingling, itchy, dull, stinging, hot, or aching?
• How far does it spread?
• Are there other symptoms as well such as tingling or numbness?
• If you work, what do you do?
• Do you spend all day sitting or on your feet?
• Would you describe your lifestyle as active or sedentary?
• How often do you exercise?
• How many hours of sleep do you get?
• What is your preferred sleeping position?
• Do you slouch or maintain an upright posture?
• Which type of posture feels more comfortable?
• Have you had any recent injuries?
• Are there any past injuries that might be causing problems now?

Knowing the answers to some of these questions will help you to get an accurate diagnosis more quickly. If a doctor or chiropractor is still uncertain about a diagnosis, the next step might be an x-ray, MRI scan, CT scan, bone scan or ultrasound. 

Treatment after an Injury

If you have been injured, follow these steps for lower back pain treatment at home: 

• Rest as much as you can
• Apply cold compresses for 20 minute intervals to reduce swelling and inflammation
•  A bag of frozen peas, a frozen towel, or a freezable gel pack work well 

After 48 hours, change your treatment strategy:

• Replace the ice with heat to stimulate blood flow and healing 
• Try to do some gentle exercise so that your muscles and joints don’t become stiff or weak
• As your back heals, work on strengthening or stretching key muscles to prevent future injuries
• If pain is severe or prolonged, see a health professional

How to Relieve Lower Back Pain Fast

Over-the-counter anti-inflammatory medications work best for short-term use when inflammation causes lower back pain. Naproxen, ibuprofen and acetominophen often relieve pain quickly after an injury. Other options include medicated creams and gels that you can rub on the affected area for fast relief. 

Over-the-counter medication goes well with other remedies such as hot and cold compresses to manage inflammation and stimulate healing. Walking, swimming or other gentle exercise can also increase blood flow to the affected area while helping muscles and joints to remain flexible and mobile.

These remedies are best for muscle-related lower back pain. Other lower back pain relief products include posture aids, prescription medication, and natural supplements.

How to Relieve Herniated Disc Pain in the Lower Back

Herniated disc pain is a little different to muscular injuries of the spine although the initial treatment is similar. You might need to see a doctor for a diagnosis as home remedies may not relieve the pain. In the meantime, try the following approach:

• In the first 48 hours, use cold packs to reduce inflammation
• Try taking anti-inflammatory medication
• Alternate periods of rest with short bouts of movement during this time
• After 48 hours, switch to using heat packs to stimulate healing and blood flow
• It’s important to start moving again so try some gentle exercise 
• Keep it short, simple and frequent. Don’t overdo it!

When do You need Prescription Medication?

If lower back pain doesn’t resolve within a few days, a doctor may prescribe stronger painkillers or order scans or tests for a diagnosis. 

Sciatic pain can require a different approach if the cause is a bulging or herniated disc. It usually doesn’t respond as well to painkillers and your doctor may treat it with corticosteroids or anesthetic injections. If you have severe pain, your doctor might also prescribe antidepressants, anticonvulsants, or narcotics such as codeine. 

“ In the pain world, anything more than three months is  chronic pain. So, if you’ve been taking an NSAID or  acetaminophen to manage back pain for three months or  more, you should see a doctor to at least find out if you’re taking the right medication at the right dose.” Jae Jung, MD

How to Relieve Lower Back Pain while Sleeping

Your sleeping position is important for spinal health and recovery after injury. Try these tips:

• The best sleeping positions for lower back pain are on your side or on your back
• When sleeping on your side, place a pillow between your knees to keep your hips in alignment and ease pressure on your lower back 
• Try sleeping on your back with a pillow under your knees and a low pillow under your head

How to Relieve Lower Back Pain during Pregnancy

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Get rid of that nagging pregnancy backache by trying these tips:

• Use a support belt underneath your belly
• Choose supportive shoes and avoid wearing high heels
• Consider seeing a chiropractor to ensure that your back is correctly aligned
• Try gentle exercises that strengthen and support your spine (check with your doctor first)
• Squat rather than bending over
• Sleep on your side with a pillow between your knees
• Avoid sleeping on your back past the first trimester of pregnancy
• Rest and elevate your feet
• Try hot and cold compresses

Natural Treatments & Remedies 

Natural treatments or remedies are the first thing many people try when seeking relief from back pain. Not everyone gets the same results so it is a matter of experimenting with what works for you. 

Chiropractic

Chiropractic care covers a wide range of treatments aimed at improving spinal function and reducing pain. While it has attracted controversy as to its effectiveness, scores of satisfied patients claim that it has helped them to stay mobile and enjoy a pain-free life.

Different forms of chiropractic treatment give you options. Some involve spinal manipulation while others, such as the Neurological Integration System, take a gentler approach. Experiment with what works for you and try different practitioners. A good practitioner is essential for success.                       

Acupuncture

Acupuncture involves inserting fine needles into key areas of the body to relieve pain and realign the body’s balance or life force, known as qi. Studies show that it is an effective method of providing relief from chronic back pain. 

Bowen Therapy

Bowen Therapy (along with some chiropractic and other alternative treatments) aims to address holistic health while treating lower back pain. The practitioner works on the body’s soft connective tissue through a series of small movements in strategic areas. It is safe and painless and may even be relaxing. Researchers found that Bowen Therapy decreased pain and improved mobility in 66% of the study participants. 

Physical Therapy

A physical therapist’s role is to help patients regain movement and flexibility after an illness or injury. Pain management is another area of focus. A physical therapist is likely to give you exercises to strengthen or stretch your spine and muscles, and will work with you to prevent future injuries. 

Massage

Many people with chronic lower back pain find massage relaxing and believe it helps to keep them mobile. 

Some of the more popular massages for pain relief include Swedish massage, reflexology, deep tissue massage, myofascial release, craniosacral therapy and trigger point release.          

Not every type of massage is suitable for every person or every condition so it’s best to experiment to find the one that works for you. 

Supplements

Sometimes chronic back pain responds well to supplements because they address the cause of the problem. Although most are safe, it’s important to check with your doctor before taking any supplement that may interfere with existing medication or cause adverse side effects such as bleeding. These supplements may help to lower back pain:

• Omega-3 fatty acids found in flaxseed and fish oil
• Glucosamine/chondroitin may be useful for arthritis 
• Methylsulfonylmethane (MSM) may help arthritis pain
• Bromelain is an enzyme that can lower inflammation 
• Turmeric may help to reduce inflammation Image source: Pixabay
• Willow Bark is used for pain relief 
• Capsaicin cream contains the active ingredient from hot chilli peppers. Its purpose is to reduce inflammation when applied to the problem area

Lifestyle Changes You can Make for Better Back Health

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Lifestyle changes can go a long way towards helping you to manage your lower back pain. Try these tips to improve your health and reduce your pain in the future:

1. Eat Healthfully

A good diet will help you to maintain a healthy weight, which reduces the strain on your spine. One of the key things you can do when you are trying to lose weight and reduce inflammation is cut down on the sugar and carbohydrates in your diet. Many times hidden sugar masquerades under names such as high-fructose corn syrup, maltodextrin, dextrose, maltose, fructose and sucrose. These are all forms of sugar and even so-called “healthy” foods can have high levels. 

Along with weight gain, sugar also causes inflammation, which often shows up in susceptible areas such as the lower back, especially if it has already suffered strain or an injury. 

Simple carbohydrates also break down into sugar in the body and have the same effect. They include white flour, white bread, pasta and white rice. If you are serious about reducing your pain and inflammation, try cutting back the  simple carbohydrates in your diet and replacing them with healthy fats and protein. 

2. Stay Active

Although you might need to rest for a few days after an injury, the best long-term approach is to stay active. Too much rest can make the problem worse as it may cause  muscle weakness and spinal instability. 

Exercise helps to strengthen muscles in the back and legs, providing support for the spine. It also releases endorphins, which help you to feel good and aid in blocking pain.

Walking, swimming and yoga are good forms of exercise to try, but if you have severe pain or a serious injury, it’s wise to check with your doctor before beginning an exercise program. 

3. Alter Your Movements

If your back pain is caused by mechanical injury, it’s important to alter the way you move. Avoid repetitive motions, sharp, jarring movements, or twisting and bending. 

Correct Lifting Technique

• Always ensure that you lift heavy loads correctly by bending your knees to squat before you lift. 
• As you pick up the object, hold it close to your chest rather than out in front of you. 
• Never lift a heavy item above shoulder level  
• Never twist or bend while holding a heavy object

4. Avoid Sitting for Long Periods 

Avoid prolonged sitting. Instead, get up for regular movement breaks to stretch or walk around. If your job involves sitting,  ensure that you use lumbar support to protect your lower back from strain or injury. 

Your workspace is also an important consideration; is it user-friendly and ergonomic? Are there changes you can make to avoid placing strain on your back?

5. Avoid Standing for Long Periods

Prolonged standing can be as harmful to your back as prolonged sitting. If you must stand for long periods, use a low stool or box and rest your feet on it alternately to take some of the pressure off your spine. 

6. Maintain Good Posture

Maintaining correct posture is crucial for a healthy spine because it keeps the bones and joints in alignment. It also reduces stress on the ligaments that hold the spine in place and minimizes the likelihood of injury. Correct spinal alignment helps to prevent injuries from overuse, muscle strain and degenerative disorders that arise from abnormal wearing of the joints. 

It is easy to get into bad habits and forget about posture, especially if you have to stand or sit for long periods. To maintain good posture while seated, your feet should be flat on the floor while your back is supported by the backrest of the chair you are using. 

Try these tips for good posture while standing:

• Stand with your feet shoulder-width apart
• Balance your weight on the balls of your feet
• Your knees should be slightly bent
• Allow your arms to hang down naturally by your sides
• Stand erect with your shoulders back and your stomach tucked in
• Your head should be level, not pushed forwards or sideways
• When standing for long periods of time, shift your weight from one foot to the other to reduce the strain on your spine

7. Quit Smoking

Some experts believe that smoking can directly contribute to degenerative diseases of the spine and a number of studies support this view, finding that smokers are more likely to suffer from debilitating back pain. Researchers believe that this is because smoking damages the vascular structures (or blood vessels) of the lower spine, leading to pain and dysfunction.

Smoking hinders healing and it increases inflammation. Living smoke-free is a crucial element of a successful pain management plan.

8. Wear Supportive Shoes

High heels are problematic because they alter your gait. Over time, an abnormal gait pattern can transfer stress into your spine, leading to back pain. High heels tilt your pelvis forward at an unnatural angle, placing pressure on the hips and lower spine. Muscle fatigue and tension often result, causing lower back pain.

Completely flat shoes offer no arch support, often causing feet to be in the wrong position during movement. Unsupported feet can cause hip, knee and lower back pain. Using arch supports in your shoes helps to align your pelvis, hips and spine by keeping your feet in the correct position while you walk. 

9. Get a New Mattress

Sometimes your sleeping position or your mattress are to blame for your back woes. An old or poor-quality mattress can fail to provide the support you need to keep your spine in alignment, or it can reinforce poor sleeping positions. A new mattress might help to avoid muscle tension and fatigue. 

10. Use Posture Aids

If you have difficulty maintaining the correct posture to support your spine, a posture aid might be useful.  You can buy various styles of back brace to help keep your spine aligned and supported and many people find that they offer significant lower back pain relief. You might need to experiment to find the right type for you. 

Lower Back Pain Exercises for Strength and Pain Relief

Sometimes back exercises relieve pain. You can try these ones at home because you don’t need any special equipment and they are suitable for a wide range of ages and fitness levels. You should check with your doctor before you begin to ensure that they are right for you.  

1.  Eccentric Straight Leg Raise

• Lie on your back and tighten your abdominal muscles.

• Lift your right knee towards your chest. Keep your left leg flat. 

• Hold for a few seconds, then straighten your leg and lower to the floor. 
• Repeat with your left leg and alternate until you have raised each leg 10 times. 

2.  Bent Knee Raise

• Lie on your back with your knees raised and feet flat on the floor

• Tighten your abdominal muscles

• Raise one knee towards your chest

• Hold for 5 seconds, then raise the other knee

• Hold for 5 seconds, then lower one leg at a time to the start position
• Repeat 10 times

3.  Pelvic Tilts

• Lie on your back with your knees raised and feet flat on the floor
• Gently arch your lower back, pushing your stomach up towards the ceiling

• Hold for 5 seconds

• Relax, then pull your belly button in towards the floor
• Hold for 5 seconds then relax
• Do this 30 times (you might need to work up to it gradually)

4. Cat Arches

• Get down on your hands and knees, keeping your back level

• Arch your back as you lower your head

• Pull your belly button in tight 
• Relax and allow your belly to sag
• Return to the start position
• Repeat 5 times

5. Curls

• Lie on your back with your knees raised

• Cross your arms over your chest
• Tighten your abdominal muscles
• Inhale, then raise your head and shoulders gently off the floor

• Hold for a few seconds
• Exhale as you lower your head and shoulder to the start position
• Repeat 10 times

6. Leg Extensions

• Start on your hands and knees, keeping your back level

• Extend your right leg behind you as far as you can

• Return to the start position
• Repeat 10 times with each leg

7. Back Extensions

• Begin by lying face down, hands flat on the floor next to your face

• Slowly raise your head while arching your back

• Push up till you are lightly resting on your elbows

• Return to the start position
• Repeat 10 times

8. Hip Flexion

• Start on your hands and knees with your back level

• Push your hips back, keeping your back straight

• Aim to have your buttocks touch or go close to your heels
• Return to the starting position and repeat 10 times

9.  Lying Lateral Leg Lifts

• Lie on your side with your legs together

• Keep your lower leg slightly bent
• Tighten your belly muscles

• Raise your top leg towards the ceiling, keeping it straight 

• Hold the position for a few seconds
• Lower to the starting position and repeat 10 times
• Repeat with the other leg

10. Bridging

• Lie on the floor with your knees raised and feet flat on the floor

• Lift your buttocks as high as you can towards the ceiling

• Lower to the start position
• Repeat 10 times

Don’t be a Slave to Pain!

Don’t allow lower back pain to control your life and make you miserable. Try some of the treatments and remedies in this guide to find out what works for you. If you still can’t find relief, seek professional help. You will feel so much better when your pain is under control and you are able to live your life normally. Your friends and family will thank you because pain won’t be affecting your mood and you will enjoy activities with them again. Take action now! The only thing you have to lose is your pain.

1. https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems
2. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet