Five Ways to Alleviate Lower Back Pain | A Comprehensive Guide

Five Ways to Alleviate Lower Back Pain | A Comprehensive Guide

Don’t we all dread stiffness and pain in our bodies? The vertebrae support our whole body and help us perform almost every essential function. Imagine pain radiating in the spine; that’ll be enough to send us crippling to bed. 

Unfortunately, what seems like a far-fetched thought is the reality of many. Also, back pain is one of the most common reasons for missed work days in the US. 

So, what can we do to treat those pesky aches? From ancient Ayurvedic medicine from India to acupuncture techniques from China, the world has learned much about dealing with lumbar pain using occupational therapies. 

Stay with us as we tell you the five tried and tested ways to soothe those back muscles and prevent spine stiffness. 

Why Does Lower Back Pain Happen?

Why Does Lower Back Pain Happen?

Lower back pain doesn’t happen due to one reason. There can be many root causes of persistent back pain. A few top reasons are:

  • Medical conditions like arthritis or herniated disc
  • Injury or muscle strain
  • Bad posture
  • Stress
  • Poor nutrition
  • Mental conditions

Your sleeping position and lifestyle choices also play a huge part in causing lumbar pain. 

For example, people who are overweight are at a higher risk of developing back aches due to uneven weight distribution. It is proven by research that there is a biopsychosocial association between obesity, mood disorders, and lower back pain. 1

Talking to a doctor is the best way forward. If the back pain persists for more than a week, it is essential to visit your physician. They will not only diagnose the cause of back pain but also help manage it.

Five Ways to Alleviate Lumbar Pain

Five Ways to Alleviate Lower Back Pain | A Comprehensive Guide

Lower back pain can happen due to various reasons. So, you can try many occupational therapies to tone down the discomfort, especially if the pain is due to an injury or any other minor condition. 

Some of the tried and tested ways to alleviate lower back pain include the following:

1. Exercise

Exercise and staying mobile are the top ways to alleviate back pain.  It is proven that staying active is an effective remedy for chronic back pain. 2

Exercise helps strengthen the muscles in your legs, spine, and abdomen. This, in turn, supports the spine and helps reduce back aches. Exercise also releases endorphins, suppressing pain and thus acting as a natural painkiller.

That said, it’s not important to hit the treadmill daily to stay fit. Some people with back issues may struggle to perform rigorous exercise routines. In that case, you can opt for other activities like:

  • Swimming
  • Walking
  • Yoga
  • Stretches etc

These low-impact exercise forms will ensure your body gets maximum benefits without putting too much strain on those weak back muscles. 

2. Correct Your Posture

Again, your posture matters a lot in preventing back issues. Slouching, bending forward, staying in the same position for a long, and immobility are great contributors to back pain. It is because these unnatural positions put unnecessary stress on the spine and neck. 

According to American Chiropractic Association, poor posture is the main contributor in 85% of people with lower back issues. 

Therefore, correcting your posture is excellent for maintaining a healthy lifestyle and preventing back pain. But how does one learn to stand correctly? Fret not; here are some tips to correct your posture. 

  • Stand tall and straight. Align your ears and shoulders
  • Tighten your abdomen muscles to support your back further
  • Remember to keep your shoulders back and straight
  • Keep your neck straight and avoid tilting your head
  • When sitting, ensure that your feet are straight and touching the ground
  • Don’t hunch or slouch, instead keep your back straight 
  • Use support if needed

  • 3. Hot and Cold Therapy

    For centuries, people have been using hot and cold therapies to deal with pain and aches. 

    Have you ever felt better after taking a hot shower? It is because heat is fantastic for treating aches and pain in the body. Research has stated that heat therapy is excellent for chronic lower back pain. 3

    Similarly, cold therapy helps soothe aches by providing temporary relief. Ice is excellent for numbing your spine and reducing inflammation. At the same time, heat is impressive for relieving muscles and increasing blood flow to the lower back. 

    So, if you suffer from persistent lumbar pain, trying hot and cold therapy may be the answer to your worries. Follow these steps:

    Heat Therapy

    Put a hot water bottle or heating pad on the affected area for 20 minutes. Repeat several times a day.

    Cold Therapy

    Take a bag of ice and wrap a towel around it. Then, put it on your back and relax for a few minutes. Repeat as often as required.

    4. Massage Therapy

    There’s nothing a good massage can’t fix. Massage therapy is a great way to relieve back pain as it helps relax muscles, release tension, and improve blood flow to the affected area. 

    Additionally, studies state that massage therapy greatly helps with chronic back pain. 4 So, it will be wise to book your appointment with a massage therapist and see if you notice any positive changes. 

    Your therapist may use any of the following massage techniques:

    • Deep tissue massage, 
    • Myofascial release, 
    • Trigger point therapy
    • Swedish massage

    During your session, communicate with your therapist how intense you want the massage to be. You can also guide them to target specific areas and change their movements if you aren’t comfortable. 

    Lastly, don’t forget to drink plenty of water to flush out toxins after a relaxing session. 

    5. Pain Relief Medication

    If the occupational therapies don’t work, you can discuss pain management medication with your doctor. Back pain can have crippling effects on a person's lifestyle, but that doesn’t mean you have to live with it. 

    Many high-intensity pain relief medications are available to help you keep those aches and discomfort at bay.

    There are various types of pain relief medication that your physician may advise you. A few of them are:

    • Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): ibuprofen and naproxen are a few examples of NSAIDs. These medications are generally available without prescription and aid in reducing inflammation. 
    • Acetaminophen: Acetaminophen is also available without a prescription and helps with pain and fever. However, it doesn’t have anti-inflammatory properties.
    • Muscle Relaxants: Codeine and oxycodone come under the category of muscle relaxants. These medications are prescription based and should only be administered under a healthcare professional’s guidance. 

    SUPMOGO RecoveryFlex System

    Generic pain relief methods provide you comfort for only a few hours, and it’s pretty annoying, right? 

    Yet, SUPMOGO RecoveryFlex System is infused with Advanced Targeting Technology Treating and provides a long-term solution to relieve those aches and pain. 

    The belt is intricately designed to cater to every individual’s needs and requirements. So, whether you are at work, hitting the gym, or just going about your day, the back pain belt will have your back (literally!). 

    Now, don’t let this pain hold you back any longer. Invest in our SUPMOGO RecoveryFlex System today and experience the benefits for yourself. You’ll be amazed at how much better you’ll feel and how much more you can do! 


    Did you know that back pain is more common in people with a sedentary lifestyle or those who are overweight? 

    So, before opting for any occupational or non-occupational therapies for lumbar pain, ensure that your daily habits are healthy and you lead a fit lifestyle. Only then following the tips and tricks for back pain will show results. 


    1. Chou, L., Brady, S. R., Urquhart, D. M., Teichtahl, A. J., Cicuttini, F. M., Pasco, J. A., ... & Wluka, A. E. (2016). The association between obesity and low back pain and disability is affected by mood disorders: a population-based, cross-sectional study of men. Medicine, 95(15).
    2. Van Middelkoop, M., Rubinstein, S. M., Verhagen, A. P., Ostelo, R. W., Koes, B. W., & van Tulder, M. W. (2010). Exercise therapy for chronic nonspecific low-back pain. Best practice & research Clinical rheumatology, 24(2), 193-204.
    3. French, S. D., Cameron, M., Walker, B. F., Reggars, J. W., & Esterman, A. J. (2006). A Cochrane review of superficial heat or cold for low back pain. Spine, 31(9), 998-1006.
    4.  Kumar, S., Beaton, K., & Hughes, T. (2013). The effectiveness of massage therapy for the treatment of nonspecific low back pain: a systematic review of systematic reviews. International journal of general medicine, 733-741.
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