Lower back pain is a common issue that affects many people. Here are some tips to help ease lower back pain:

1. Take pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen can help lower inflammation that can lead to swelling and tenderness. Rubbing on medicated creams can also help when your back feels stiff, sore, and tense.

2. Stay active: Studies show that people who stay active despite lower back pain are more flexible than those who stay in bed for a week. Exercises that both strengthen and stretch your body help the most. Walking, swimming, riding a stationary bike, or trying low-impact aerobics can help. Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. However, if exercise makes your pain worse, check in with your doctor or physical therapist to make sure you’re doing the right exercise for you.

3. Maintain good posture: This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.

4. Apply heat or cold: Heat helps to ease low back pain. Moist heat, such as baths, showers, and hot packs, can help reduce pain and inflammation from an injury. After a few days, switch to cold. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation. To avoid burns and tissue damage, never sleep on a heating pad.

5. Strengthen your core muscles: Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of simple core exercises.

6. Stretch daily: Many back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of daily stretches to promote your spinal health.

7. Reduce pressure on your back when you sleep: Sleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you’re a side sleeper, put a pillow between your knees to reduce pressure on your back.

8. Watch your weight: Extra weight, especially around your midsection, can put strain on your back muscles and cause pain. Maintaining a healthy weight can help reduce the risk of back pain.

Remember, if your back pain persists or worsens, its important to see a doctor for further treatment and possible referral to a specialist[[6]](https://www.aurorahealthca...