5 Thoughtful Tips for Lower Back Pain

Lower back pain is one of the most common complaints I hear about in our clinic. Oftentimes, it can arise from an old injury, muscular imbalances, sedentary postures, lack of mobility or a variety of other possibilities. Before you reach for that painkiller or try to "push through it," there are more long-term solutions to help your back. Here are five tips for managing and reducing lower back pain based on physical therapy principles.

1. Master Your Breathing Technique to Relax Your Back Muscles

One of the first things we tend to forget when we’re in pain is how we’re breathing. Most of us instinctively hold our breath when experiencing discomfort or tension in our lower back, which can actually make the muscles tighter and increase the pain. To counter this, try practicing diaphragmatic breathing (also known as belly breathing). This technique engages your diaphragm and encourages full, deep breaths into your abdomen instead of shallow chest breathing. Focus on inhaling deeply through your nose, allowing your belly to rise, and exhaling slowly. This not only helps calm the nervous system but can also relieve unnecessary muscle tension in your back, providing instant relief.

2. Re-Establish Your Natural Spine Curves with "Spinal Articulation"

The natural curves of your spine—especially the lumbar curve—are crucial for shock absorption and posture. Many of us, particularly those with back pain, tend to lose these curves due to poor posture, muscle imbalances, or extended periods of sitting. A powerful way to "reset" these curves and reduce strain on your lower back is through spinal articulation exercises. Start with gentle pelvic tilts lying on your back or seated, then progress to more dynamic movements like cat-cow stretches on all fours. The goal is to move your spine one vertebra at a time, slow and controlled, to restore its natural alignment. By re-establishing your spine's natural movement patterns, you can reduce stress on the lower back muscles and surrounding tissues.

3. Mobilize Your Hips

Hip mobility is huge in addressing lower back pain. Tight hip flexors or limited hip rotation can lead to increased pressure on the lower back, especially when you're sitting for long periods or engaging in activities that require bending or lifting. Try adding hip mobility exercises to your routine. These can include exercises like the pigeon stretch, hip flexor lunges, or seated hip rotations. Improving your hip mobility can free up movement in your pelvis, reduce strain on your lower back, and make you feel more fluid in your movements.

4. Engage in "Movement Snacks" Throughout Your Day

I get it, we are all busy and sometimes it’s hard to find time for a full workout session. Instead of waiting until you have a dedicated hour to "work out," try incorporating movement snacks throughout your day. These are short, 2-5 minute bursts of activity you can do several times a day to break up long periods of sitting and keep your back healthy. You could do a few minutes of standing stretches, gentle back twists, or even light walking around the room. Not only does this help keep your muscles and joints from stiffening up, but it also promotes circulation to the spine, which helps reduce pain and tension over time.

5. Strengthen Imbalanced Muscles to Support Your Lower Back

Many cases of lower back pain are caused by muscle imbalances, where certain muscles become weak or underactive, and others become tight or overactive. This often happens when we favor one side of the body or over-rely on certain muscle groups for movement. For example, weak glutes and core muscles can lead to excessive strain on the lower back. Targeting these imbalances with specific strength training exercises is key to long-term relief.

Incorporate exercises that strengthen your glutes, core, and hip muscles, such as bridges, planks, and clamshells. These exercises not only build muscle strength but also improve muscle coordination, helping to offload stress from the lower back. Additionally, focus on single-leg exercises, like single-leg deadlifts or step-ups, to correct any left-right imbalances that may be contributing to your pain.

By strengthening the right muscles and addressing imbalances, you’ll create a solid foundation to better support your spine and prevent future episodes of pain!

Lower back pain doesn’t have to be a life sentence of discomfort. By integrating these tips into your daily routine, you can not only manage your pain but also build a foundation for long-term relief. Physical therapy isn’t just about treating symptoms; it’s about creating lasting change through education, movement, and awareness. If your lower back pain persists, consider seeking out a physical therapist who can tailor a rehabilitation program to your specific needs and get you back to living pain-free. We’re here to help you move better, feel better, and live pain-free.