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Lower back pain is one of the most common pains that people experience. Many people hurt their backs by lifting something that’s too heavy. Sometimes the culprit is a dumbbell or barbell during exercise but just as often it’s due to lifting groceries or grandchildren. Arthritis can also result in a sore lower back. This post looks at some of the best ways to relieve lower back pain.

First Steps

If you feel seriously injured as the result of a fall or some other injury, then you should visit a doctor right away. A medical professional will be able to diagnose your pain and offer you the most effective treatment options. Sometimes the only way you can recover from a serious injury is to receive assistance from a physiatrist and/or a physical therapist.

Other Options

If you’re certain that you didn’t seriously injure yourself then it might not be necessary to see a medical professional right away. Instead, there are some other steps you can take that may relieve the pain:

  • Ice Therapy – Immediately after injuring yourself it’s important to ice your lower back. Some people prefer to use heat, but heat might actually further inflame the area. It’s a good idea to wrap the ice in a towel so that it doesn’t directly touch your skin—that way it won’t cause you any unnecessary discomfort. You shouldn’t leave the ice on for longer than 15-20 minutes.
  • Exercise – Once you’re fully recovered you should consider doing an activity like swimming or wall sits to help your body stay strong and flexible. Don’t overdo it, though.
  • Posture – Poor posture might be the reason your back hurts. If you sit with improper posture for hours at work you could end up changing the shape of your spine. It’s important to maintain proper posture when standing as well. When lifting something it’s especially important to maintain the right posture. Make sure your back is straight when you lift something. You should also keep the object near your body when you pick it up.
  • Weight – If you are overweight then you should consider changing your diet and exercising more. When you carry excess weight on your body, you put more stress on your spine, and this can lead to back pain.
  • Pain Relievers – Sometimes it’s a good idea to take a pain reliever like aspirin or  ibuprofen. However, if you take any other medications then you need to make sure that over-the-counter pain relievers won’t cause any negative interactions.


The best way to prevent lower back pain is to never experience it. Be careful when lifting objects and keep you back strong and flexible.