Guided Stretching Exercises
Follow these simple stretches to alleviate lower back pain. Pay attention to your body and stop if you feel any sharp pain.
Watch a Guided Video
Step-by-Step Guide
Step-by-step instructions for the exercise.
Posture Correction Tips
Correcting your posture can significantly reduce lower back pain. Be mindful of your body's alignment throughout the day.
Sitting Correctly
Keep your feet flat on the floor, back against the chair, and shoulders relaxed. Use lumbar support if needed.
Standing Tall
Distribute your weight evenly, keep your head level, and shoulders back. Avoid leaning on one leg.
Safe Lifting
Bend your knees and use your legs, not your back, to lift heavy objects. Keep the item close to your body.
Heat and Cold Therapy Recommendations
Learn when and how to apply heat or cold for effective pain relief. These simple therapies can offer immediate comfort.
Cold Therapy (Ice Packs)
When to use: Immediately after an acute injury (e.g., strain, sprain) or for sudden, intense pain with inflammation.
How to apply: Wrap an ice pack or bag of frozen vegetables in a towel. Apply to the affected area for up to 20 minutes at a time. Do not apply ice directly to the skin to prevent frostbite.
Benefits: Reduces swelling, inflammation, and provides a numbing effect to dull pain.
Heat Therapy (Heat Pads)
When to use: For chronic, achy pain, muscle stiffness, or after the initial acute inflammation has subsided (typically 48 hours post-injury).
How to apply: Use a heat pad, hot water bottle, or a warm bath/shower. Ensure the heat source is not too hot to avoid burns. Follow instructions for heat pads carefully.
Benefits: Soothes aching muscles, increases blood flow to promote healing, and reduces stiffness.
Self-Massage Techniques
Relieve muscle tension and improve blood flow with these simple self-massage techniques. You can use your hands, a foam roller, or a tennis ball.
Hand Massage
Gently knead and rub the muscles around your lower back using your thumbs and palms. Apply light to moderate pressure. Focus on tight spots.
Tennis Ball or Foam Roller
Lie on your back with a tennis ball or foam roller placed under a painful spot. Slowly roll over it, allowing the pressure to release tension. Avoid direct pressure on the spine.
Important: Do not use self-massage if you have a skin infection, severe inflammation, unhealed fractures, or deep vein thrombosis. Consult a healthcare professional if unsure.
Mindfulness and Relaxation Exercises
Discover guided relaxation techniques to ease tension and promote well-being. Stress can exacerbate pain, and these practices can help manage it.
Deep Breathing Exercises
Find a comfortable position. Inhale slowly and deeply through your nose, feeling your belly expand. Exhale slowly through your mouth. Repeat for 5-10 minutes, focusing only on your breath.
Benefit: Helps calm the nervous system, reduces muscle tension, and shifts focus away from pain.
Guided Imagery
Close your eyes and imagine yourself in a peaceful, safe place. Engage all your senses: what do you see, hear, smell, feel? Allow yourself to fully immerse in this calming scene. Many apps offer guided imagery sessions.
Benefit: Distracts from pain, promotes deep relaxation, and can reduce stress hormones.
Progressive Muscle Relaxation
Starting from your toes, tense a muscle group for 5 seconds, then completely relax it for 15-20 seconds. Work your way up your body, focusing on the contrast between tension and relaxation.
Benefit: Increases body awareness, releases physical tension, and induces overall relaxation.
Mindfulness Meditation
Sit comfortably and bring your attention to the present moment. Observe your thoughts, feelings, and bodily sensations without judgment. If your mind wanders, gently bring it back to your anchor (e.g., breath).
Benefit: Improves coping skills for pain, reduces stress, and enhances overall mental well-being.