Lower back pain can have such a negative impact on your day-to-day life. It can make it difficult to sit at a desk at work, exercise, do heavy lifting or even simply get out of bed. Not to mention, when it lasts for a long period of time, it can put you in a cranky mood. Thankfully, there are things you can do to feel better. Here are Pain Resource’s tips for lower back pain relief.


This might sound counter-intuitive, but read on a little bit further before you write this off. “The most common back problems happen because people who aren’t in shape start doing heavy lifting or hard work and stress their back,” says Santiago Figuereo, M.D., neurological surgeon and founder and medical director of the Miami Neurological Institute.

When your muscles aren’t strong, your spine ends up working too hard. This can lead to degeneration of the spine. When you build up your back muscles through exercise, however, your muscles provide your spine with the strength it needs to stay healthy and function properly.

Because of this, physical therapy is an often-recommended back pain treatment. Even better, you can actually prevent back issues by staying in shape.


Stretching helps your back muscles to remain flexible, reducing the likelihood for injury. Any time you’re going to exercise or do some type of heavy lifting, take a few moments to stretch beforehand. You can also get into the habit of stretching first thing when you wake up in the morning, or right before bed at night.

Practicing yoga has helped many people with back pain find relief that they haven’t been able to find otherwise.

“Yoga is great for working on flexibility and core stability, correcting posture, and breathing—all of which are necessary for a healthy back,” says Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey.


Get Up and Get Moving

A common cause of lower back pain is sitting all day. Many people who work at a computer all day don’t realize that they end up sitting in the same place for hours at a time. This puts a lot of unnecessary stress on the lower back, causing pain.

Doing something as simple as setting an alarm on your phone every 50 minutes as a reminder to stand up can make a huge difference. Every 50 minutes stand up, stretch, walk around the office a little bit. If your co-workers won’t give you a side-eye, you might even find a quiet place to do some yoga stretches.

Maintain a Healthy Weight

When you’re overweight, your body puts added stress on your spine. “Staying fit is one of the most important recommendations for avoiding back pain,” says Dr. Figuereo. Regular exercise and eating a healthy diet can help you to maintain a healthy weight.

Do you suffer from back pain? What are your tips for low back pain relief? Please leave a comment below to share what has worked well for you to effectively manage your back pain.


  1. It’s great to learn that staying fit and healthy will help you fight against back pain. My brother is getting older and he was wondering how he can keep his lower back from hurting in the morning. I’ll be sure to tell him that he should stay active to fight his lower back pain.

  2. It’s interesting to learn that yoga can help people with back pain find pain relief. My wife is struggling with pain in her back and she was wondering what she can do to relieve some of her pain. I’ll be sure to tell her that she should do yoga to help relieve pain in her back.

  3. From my experience, exercise and stretching are best for back pain. But sometimes I wonder if somebody already suffering from back pain how can he perform the exercise.

  4. My husband has been struggling with low back pain, and we are looking for advice about what to do. It’s interesting to know that exercise regularly will keep your muscles strong and prevent low back pain. I will let him know about your recommendations to help him relieve back pain.

  5. I appreciate your tip to move more to help with lower back pain. I work at a computer all day and by the end of the day, my lower back usually hurts pretty badly. I’ll be sure to give these tips a try, but I may also have to see a chiropractor.

  6. I wanted to thank you for explaining what could help with lower back pain. It’s good to know that building up muscles in your back through exercise can help give your spine the strength it needs. Maybe it could be good to start with simple exercises to slowly improve your back muscles before trying anything extreme.

  7. My practice is to work for 30 minutes and move for 5 minutes, which makes me a bit of an office weirdo but a flexible healthy one at least. I understand that not everyone has the freedom in their office to do so, but using a 15 minute coffee break for impromptu yoga sessions can do the trick also. The key is to not get stagnant in your work posture. Thanks for sharing.

  8. Wow!! Great Tips.About 80% of people will have back pain at some point in our lives.You are really doing great work I appreciate it. Treatment options for back pain, and understanding the causes & symptoms is key to preventing it in the first place. Thanks for sharing the amazing information

  9. I have problem with my back & sometimes have to take painkillers when the pain is severe. Thanks to your post, I will stand up, stretch, walk around the office a little bit every 50 minutes to improve the situation. Thank you very much for writing.

  10. It is good to know that stretching causes your back muscles to remain flexible and reduces injury, as well as helping with some back pain relief. I like to do yoga and should look at some that are specifically for back pain. I also think that finding a chiropractor to go to would be beneficial for my overall back health. http://www.advancedchiroclinic.com.au/

  11. Hey Maren,
    Great work dear. I’m working from last 10 years and I’m facing this back pain issue from past few years. Your mentioned tips sound very effective and I’ll definitely add this to my daily routine. Thanks for sharing.

    • Jon,

      Thanks for your comment. We’d love to share what has worked well for you. If you’re interested, you can join our community and share your experience with other readers by visiting forum.painresource.com.



  12. I appreciate that you explained how sitting all day can lead to lower back pain. The nature of my employment is just as how you described. As a programmer, I spend hours sitting at my desk reading and checking code. I love my job because it is something that I am very good at. Standing after a few hours is something that I do to relieve lower back pain but it can only do so much. I’d be sure to follow all of your tips in hopes of better relief. For now, I’m looking for a medical professional who can help me get better results. Thanks for the informative read!

  13. You make a good point in explaining the benefit of stretching to help back muscles to remain flexible and reduce the likelihood of injury. I’ve been having lower back pain recently, and it’s good to know that getting into the habit of stretching first thing when you wake up could help. I’m glad you mentioned that practicing yoga is also beneficial for low back pain. Thanks for the tips!

  14. I appreciate you sharing some tips on how to relieve lower back pain such as by exercising regularly. It is recommended that you do some daily physical exercise to build your muscles and help your spine become much stronger. This would eventually lead to a much-improved body physique and would help get rid of the pain in your lower back. I would make sure to take heed of your advice so that I could get rid of back pain soon. Thanks.

    • Bobby,

      Glad to hear it! Thanks for stopping by, and wishing you the very best as you continue with your daily physical activity.


      Your Friends at Pain Resource


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