Low Back Pain

Low Back Pain

Model of human spine with yellow nerve roots on a table.

Back pain is one of the most common reasons people seek medical care, impacting daily activities, work, and overall well-being. Whether it’s a sudden strain, chronic discomfort, or an underlying condition like poor posture, muscle strain, herniated discs, or arthritis, back pain can be both frustrating and debilitating. The good news? You don’t have to live with pain! With the right approach, you can relieve discomfort, strengthen your back, and prevent future injuries, allowing you to move better and live healthier.

Understanding Low Back Pain

Common Causes

  • Muscle Strain: Overuse, poor lifting techniques, or sudden movements.

  • Herniated Discs: When the cushion between spinal bones bulges or ruptures.

  • Sciatica: A pinched nerve causing pain down the leg.

  • Posture Problems: Sitting too long or improper ergonomics.

  • Arthritis & Degeneration: Wear and tear over time.

When to Seek Help:

  • Pain lasts more than 2 weeks

  • Numbness, tingling, or weakness in the legs

  • Pain worsens at night or with movement

  • Difficulty standing, walking, or lifting

Person holding a blue and pink gel ice pack against their lower back

Immediate Pain Relief

Apply Ice or Heat

Ice (First 48 hours): Helps reduce swelling and inflammation.

Heat (After 48 hours): Relaxes muscles and improves blood flow.

Person practicing yoga on a yellow mat in a sunlit room, performing a child's pose with arms extended forward on a wooden floor.

Try Gentle Stretches

Childs Pose Eases tension in the lower back.

Knees to Chest: Lengthens tight lower back muscles.

Pelvic Tilts: Strengthens the core and stabilizes the spine.

Person stretching while sitting on a bed by a large window, wearing a gray tank top.

Adjust Your Sleeping Position

Back sleepers: Place a pillow under the knees for support.

Side sleepers: Use a pillow between your knees to keep the spine aligned.

Avoid sleeping on your stomach to reduce strain on the lower back.

Core and Back Strengthening

Building a strong core and lower back helps support your spine and prevent injuries.

Bridges – Strengthens glutes and lower back muscles

Planks – Engages core and stabilizes the spine

Dead Bugs – Improves core control and coordination

Bird Dogs – Enhances balance and spinal stability

Strengthening & Preventing Low Back Pain

Person practicing yoga in downward dog pose on a mat in a gym with a water bottle nearby.
Woman doing yoga plank pose on mat in bright room
Person doing sit-ups on a yoga mat indoors near a large window.
Woman practicing yoga seated twist pose on a mat indoors, wearing a black sports bra and shorts.

Flexibility and Mobility Work

Improving flexibility and mobility helps keep your back pain-free.

Child’s Pose – Stretches lower back and hips

Cat-Cow Stretch – Loosens up the spine and improves mobility

Hamstring Stretch – Relieves tension in the lower back

Hip Flexor Stretch – Reduces strain on the spine caused by tight hips