Back Pain Sufferers: 103 Simple Life Hacks to Instantly Relieve your Constant Lower Back Pain (Lumbago)

Is life passing you by because of your constant low back pain? 

Are you sick and tired of spending thousands of dollars seeing doctors, therapists, and taking risky medications, and getting no real relief?


Well, I might be able to help you. 


I personally tried and reviewed 103 hacks to instantly relieve the constant pain because of lumbago. 


If you want to see the best back pain life hacks and survival guide in one place, then you’ll LOVE this guide. 


And you can filter through this list to find the best hacks that fit you.


Let’s dive right in…


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Jump to a section:

  • Top #1: Never sit with your WALLET and your lumbago will go.

  • Top #2: The “No-Phone” strategy

  • Top #3: Don’t share your apartments’ access cards.

  • Top #4: IF you are already a couch potato…

  • Top #5: Quit smoking (what?)

  • Top #6: Train your dog. (how is it related?)

  • Top #7: Label your bottle.

  • Top #8: Drink more water???

  • Top #9:  Have a smaller cup of water!!!!

  • Top #10: Mark your keys!


    • HOME HACKS COLLECTION

    • NUTRITION HACKS (not diet)

    • DAILY COMMUTING HACKS

    • OFFICE HACKS (9 TO 5-ers)

    • SIMPLE YET POWERFUL EXERCISE HACKS


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    Our Top Ten list!

  • Top Ten #1: NEVER SIT WITH YOUR WALLET IN YOUR POCKET AND YOUR LUMBAGO WILL GO.

  • After a day out, don’t forget to take off your wallet. The main reason is not to show it off, but to care for your spine. Research shows that sitting with your wallet will put your spine in an unnatural position. Unnatural spine position = lumbago.


    source; www.advantagechiropracticclinic.com/

  • Top  #2: THE "NO-PHONE" STRATEGY

  • Talk with your grandma, ask how her day is, stay away from your phone. Recent studies by chiropractor showed that overusing devices may cause something that is called tech neck. Main symptoms are headaches, neck pain as their neck curves for up to 17% of the normal portion. And from those neck pain, your spine then your back will get impacts.

    source; https://www.insider.com/what-is-tech-neck-neck-pain-from-phone-2017-12

  • Top #3: NEVER SHARE YOUR APARTMENT'S ACCESS CARDS.
  • If you are living in an apartment, this may be a handy tip for you. Have only ONE access card to the elevator. This way, your colleague, the one who has the access card is required to pick you up at the lobby. This technique will require them not to be a couch potato. 

  • Top #4: IF you are already a couch potato…

  • I get it. Binge-watching series is also one of my favorite things to do. However, you need to remember to ALWAYS CHANGE YOUR POSTURE from time to time. Consider it as a small exercise, lying on your tummy, then on your back, and perhaps rolling to the sides. Your body, your rule, your combination. Free them from lumbago.


  • Top #5: QUIT smoking (what?)

  • There are already numerous harms that are caused by smoking. I can’t believe that I am writing another one regarding back pain. Yes, smoking can damage your back in several ways. It decreases bone density and impairs your blood flow as it clogs your arteries. Please stop smoking. Perhaps it is hard to stop, but if you don’t stop; consider the high maintenance cost you will pay for lumbar treatment.


        Source: http://www.thespinehealthinstitute.com/news-room/health-blog/butt-out-4-ways-smoking-is-damaging-your-spine 

  • Top  #6: Train your dog.

  • There are many perks of having pets. One of them is to help with your chores. Well-trained dogs are able to fetch your newspaper for you. That way, you don’t need to bend down and hurt your spine.

        Source: https://wagwalking.com/training/bring-you-the-newspaper

  • Top  #7: Label your bottle.

  • A very unique tip from BuzzFeed! Put labels on your bottle so that you will always remember to stay dehydrated, similarly to our top ten life hacks, it can free you from low back pain!

    source: https://www.buzzfeed.com/readcommentbackwards/20-creative-office-hacks-that-will-improve-your-wo-dmjk 


  • Top  #8: Drink more water

  • Another tip for couch potato is to drink more water. Not only that it is healthier for your body, it can also cause you to pee more. The more you pee, the more you are required to get up from your couch potato position, thus it is also healthier for your back.

    Top #9:  Have a SMALLER cup of water.


  • OR if you are dehydrated enough. Have a smaller cup than usual. This way, you are required to get up more often to fill up your drink.


  • Top #10: MARK your keys!

  • Do you have a lot of keys? If the answer is no, you can skip this. However, if the answer is yes, this tip may help you to prevent bending your body when trying to open your house lock. Mark your key with various colors in order for you to know which is the right key for each lock.

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       Stuffs you can do at your HOME!!!   

  • 11. In maximizing this life hacks, try the Seinfeld method.

  • Jerry Seinfeld, a famous comedian (not a famous lower back pain sufferer) has a popular trick which is also one of the secrets of his success. He stated that, every time he felt that he had done brilliant comedy writing, he would mark an “X” on his calendar. Time goes by and it would feel like an obligation to fill his whole calendar with an “X”. Try to apply this method in your new improved lifestyle to get rid of your acute lower back pain!

    Source: https://buffer.com/resources/stop-procrastinating-seinfeld-strategy 

  • 12. Learn to build your habit.

  • According to our reference, 40% of our daily activities are habits. As a result, it is quite easy to start your new habit. One of the key steps to build your new habit is to do it along with your other habit. With this technique, you can try to imply habit-making in order to have a healthier lifestyle and of course, a healthier back.

        Source: https://mindlevelup.wordpress.com/mindlevelup-the-book/habits-101/ 

  • 13. Never hold heavy objects above your head

  • This is basic physics and as most of you had skipped physics classes, I’ll remind you again that the higher you lift an object, the heavier it will be. The heavier it is, the more pressure your back will get.

    Source: https://www.goodmancampbell.com/lifting-techniques

  • 14. Tie shoelaces sitting down

  • Not only that tying your shoes while sitting down is easier, it is also less harmful to your back. Tying your shoes while standing up may give a lot of pressure to your spine = acute lumbago.

        Source;  https://youtu.be/VInG9JK-X2Q 

  • 15. Wear comfy shoes

  • OR if you are too lazy to tie your boots, don’t wear your boots every day. Put AWAY your HEELS, wear your flat slip-ons. Studies show that wearing uncomfortable shoes may affect your back as feet are responsible for carrying your body weight.

        Source; https://www.orthofeet.com/blogs/news/how-your-feet-affects-your-spine-and-back-pain

  • 16. Wake up earlier.

  • The earlier you wake up, the better. Studies have shown that waking up early could bring many benefits to you, such as a healthier mental state, more vitamin D exposure from sun and as a result a better posture.   

    Source: https://bestlifeonline.com/super-healthy-early-riser/ 

  • 17. Make sure your weight is distributed evenly while you sit.

  • Similar to the 1st point of sitting with your wallet, sitting with your weight distributed unevenly will put your spine in an unnatural position.

  • 18. HOWEVER, you may sit in the edge of your chair.

  • ...If you conduct this simple exercise to strengthen your lower back muscles;

    Check it out!

    Source: https://www.youtube.com/watch?v=VInG9JK-X2Q

  • 19. Place ice

  • Thank you Pinterest for this affordable and cheap lower back pain treatment.

    Source: https://www.pinterest.com/pin/808959151803693406/ 

  • 20. Place a knee pillow.
  • Instructions: sleep in your back, and then put a pillow under your knees. If you do so, it will position your knee, legs, hips, and spine in the right alignment. Sleeping in the wrong alignment can hurt your back.

    Source: https://www.sleepsia.in/blogs/news/should-you-sleep-with-a-pillow-under-your-knees

  • 21. Lift stuff with your leg

  • Lifting stuff with your leg, not your back. Not only does it ease your chores, it is also beneficial to your back. Here the steps;

    • Engage your core, keep your abs pulled in

    • Avoid overly curving your back or slouching as you lift

    • Avoid twisting your trunk, your legs and arms should do most of the moving

    • Keep the weight close to your body

    • Get a sense of how heavy the weight is (compared to your ability) before you lift

    • Stand with feet slightly apart

        Source: https://www.fitness19.com/lift-with-your-legs-not-your-back-myth-or-truth/ 

  • 22. Vacuuming 101

  • Instructions: place one foot in front of another and switch it from time to time. Switch your arm too. Putting more pressure on a part of your body might put your body in an unnatural position. Unnatural position equals to one step closer to acute lumbago for you. 

    Source: https://www.verywellhealth.com/cleaning-house-without-hurting-back-4117441

  • 23. Don’t take the elevator, take stairs.

  • Elevator is perhaps a better way to go upstairs. However, taking stairs is better as it is proven to be faster (for a few floors), it also forces your body to move, a simple and short exercise rather than spending dollars joining a gym.

    Disclaimer: not recommended for those with lumbago.

  • 24. Tennis-back-massager

  • Got nothing to do at home? Massage your own lower back with your tennis ball

    Source: https://youtu.be/VInG9JK-X2Q

  • 25. MEDITATE

  • There are already a lot of benefits of meditation. Additionally to those other health benefits, meditation can also help you relax and unclench your tense back muscles. 

        Source: https://www.spineuniverse.com/wellness/exercise/yoga-breathing-meditation-techniques-back-pain  

  • 26. Switch to squat toilet.

  • Still in the topic regarding peeing, there is another tip for you. Research has shown that squatting toilets are more healthy than sitting toilets, it gives less strain to your spine. So what are you waiting for? Switch to squatting toilet now!

        Source: https://www.npr.org/sections/health-shots/2012/09/20/161501413/for-best-toilet-health-squat-or-sit 

  • 27. Flat feet on floor

  • If you have a habit of folding your legs while you are sitting, you need to minimize it. Studies have shown that the best sitting position is to put your feet on the floor. A pair of flat feet keeps the acute lumbago away.

    Source: https://www.healthline.com/health/sitting-positions#put-your-feet-on-the-floor 

    28. Position your keyboard correctly

    Never place your keyboard on your lap. Neither put it on the edge of the desk. Leave at least 4 to 6 inches (matching your hands obviously) between your keyboard and the edge of the desk so your wrists have room to rest while you type. Position it right so that you don’t need to go to your physiotherapist. 

        Source: https://www.healthline.com/health/sitting-positions#position-your-keyboard-correctly 

  • 29. While standing up, lean to the wall with your arm. 

  • Rather having your back bent which would harm your spine, it is better to lean to the wall with your arm. This position will distribute the pressure to your whole body. 

    Source: https://www.youtube.com/watch?v=VInG9JK-X2Q 

  • 30. Practice Deep Breathing

  • As similar as the first point. Oxygen increases blood flow and the more blood flow the better your spine will be. It will also give you a good posture. Inhale oxygen and then exhale your lumbago.

        Source: https://www.sciencedaily.com/releases/2017/05/170501112612.htm 

  • 31. Visualize your exercise.

  • If you have no time to exercise, you can still get the benefits from it (HOW?) by visualizing it. Visualization strategies would enhance your mental health, thus improving your spine too, telling it that it is in a prime condition.

        Source: https://www.psychologytoday.com/intl/articles/199207/visions-victory 

  • 32. Do the Cat-Cow sequence.

  • Instructions: begin with a cow-pose, dropping your hand and knees to the floor and lift your head to the sky; inhale. Then, bend your head down; exhale. Repeat.

    It is a funny and simple pose to do at home. Although it seemed dumb, this pose can improve your blood circulation and help ease your spine. Thus, keeping you far away from lumbago.

        Source: https://www.yogaoutlet.com/blogs/guides/how-to-do-cat-cow-pose-in-yoga 

  • 33. Use Mop/Rake/Shovel.

  • If you bent your body too much while cleaning up your house. It may hurt your back. Save your back, use mop, rake, shovel, anything connected to a stick

    Source; https://health.clevelandclinic.org/got-back-pain-3-simple-tips-for-doing-chores/

  • 34. Doing dishes cleverly.

  • Minimize pressure by putting a chair below the sink to comfort your body while doing dishes.

    Source: https://youtu.be/VInG9JK-X2Q?t=461

    35. Write post-it notes.

    Have you ever walked into a room, and then forgetting what to do? Yes, it is a very common thing to happen. However, for people with back pain it can be frustrating. Minimize it by writing post-it notes, putting it all over the wall so you remember your daily chores. Felt redundant but this is beneficial for some.

    Disclaimer: It also makes you more effective.

    Source: https://themighty.com/2017/06/hacks-tips-chronic-pain/

  • 36. Putting a bar stool in your kitchen.

  • A bar stool in your kitchen may help you to reduce pressure. Standing up too long while cooking may be harmful for your spine. Change your postures from time to time by putting a stool on the floor.

  • OR if you are (a cheapskate) not considering purchasing another item.

  • You can wash your dishes while keeping your spine in a neutral position by lowering your legs instead of bending it. It may tire your legs but your back is fine.

  • 40. Buy a higher desk.

  • Having a higher desk will minimize your need to bend your back. Invest now.   

    pic source: dariashevtsova.com

  • 41. Stretch 

  • No-no-no, you don’t need to stretch as she did. Just stretch your arms and legs each hour so that they don’t go stiff, and will hurt you in the near-future. 

  • 42. Invest on memory-foam pillow

  • Memory-foam pillow is an ergonomic pillow that contours with your head. It adjusts with the heat to suit you the best. It doesn’t cost that much if you compare it with a chiropractic session.

        Source: https://sleepopolis.com/blog/latex-vs-memory-foam-pillow/ 

     

  • 43. Take a picture of everything inside your fridge!

  • This technique can help you reduce double jobs as you will remember what to buy at the grocery store.

  • 44. Place everything on the refrigerator straight to your eyesight. 

  • You don’t need to bend every time you want to take beverages or else. Just keep everything on the higher shelves in order to minimize body-bending.

  • 45. Place everything on the cupboard straight to your eyesight. 

  •  

    Same tip, same benefit.

  • 46. Download Health Apps 

  • There are various health apps out there which are helpful for yourself. Perhaps it may seem a bit redundant, however it can help you with your daily health questions slightly.

  • 47. Carrying your team

  • Carrying your entire mobile gaming team may hurt your back, be careful. hahaha jk lol.

  • 48. Release Endorphins

  •  

    The chemical of happiness surely reduces pain. Laugh more, hurt less,,

  • Happiness Hacks for your Back!

  • Not only that Endorphins reduce pain, healthy mental health also promotes healthier physical health. Here are a few tips to help improve your mental state.

         Source for below content: https://open.buffer.com/43-science-backed-health-hacks-busy-people/ 

  • Write it down!

  • Even if you are not a famed writer, obviously you know how to write. Writing down what stressed you that day can help reduce the holding strain you are feeling. Writing it down can also help you learn to let your problems go.

  • Shower before bed.

  • A warm shower before bedtime can lower body temperature. It can even help you sleep better. Additionally, it boosts your mood after a tiring day.

  • Spend time outside.

  • Spending your time outside will boost your mood, according to studies. Sunlight exposure is one of the reasons. In addition to that, being at nature for at least 15 minutes can also help improve your mental state.

  • Have chocolate.

  • There are already various studies regarding chocolate and health issues, however it is so prominent that we would state it again. Chocolate helps regulate the stress hormone cortisol and stabilize your metabolism.

  • Savor the aroma.

  •  

    The simple act of sniffing may stimulate your brain into a healthier state of mind. Not recommended for Flu patients.

        Source: https://www.ncbi.nlm.nih.gov/pubmed/18517217 

  • Complain for a little bit.

  • Not too much however, voicing concerns effectively will boost your mood as it resolves what is inside your chest. However, it is better to not do it frequently or perhaps you will annoy people in your circle.

  • Cut off caffeine before 2 p.m.

  • It takes longer than regular nutrients for caffeine to be digested. It takes about 45 minutes to be processed and then it will stay in your body for about 6 hours. By that time, you ought to prepare yourself to bed, however it would be a pretty hard task to sleep as the caffeine substance is still maintaining in your body.

  • Avoid screens before bed.

  • Screen-monitor exposure before bed is addicting, however it is harmful for your body, AND mental health. Studies have proven that display light suppresses the release of melatonin, a chemical which helps you to sleep.

  • Get yourself a healthy buddy!

  • It’s not that you are not independent, but studies have shown that a working-out partner can motivate you into a healthier lifestyle.

        Source: https://www.ncbi.nlm.nih.gov/pubmed/22920808 

  • Keep your essentials near you!

  • Although this may enhance the possibility of someone being a couch potato, for people with chronic back pain, it would be helpful to have the essential needs near their bed, as an example; protein bars near to them so that they don’t have to move a lot when they are a little bit hungry,, and while we are still on the topic regarding food…...

  • Shop for pre-cut vegetables!

  • Don’t consider this as a tip for lazy bones. Consider it as a tip for those with weak backs. Purchasing pre-cut vegetables will reduce your work on cooking, similar to buying sliced beef.

    Food that supports your back!

    Healthy foods for your back should not be untasty. Here are some healthy foods that are also tasty AND good for your back.

  • 59. Tuna & Salmon (Sashimi)

  • These inseparable duo, tuna & salmon are good for your back! Both help reduce inflammation. In a nutshell, other types of fish with omega-3 fatty acids are good for your back. Remember this, before ordering your sushi dish.

    Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain  

  • 60. Red Wine (grape actually)

  • As long as you are healthy enough to consume alcohol, red wine is one of the best solutions for back pain! Grapes offer many antioxidants to reduce inflammation.

       

    Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain 

  • 61. Nuts
  • Nuts like almond & cashew are not only healthy and tasty, but also good for you back! They contain good fats that are good for your anti-inflammatory diet.

        Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain 

  • 62. Spices 

  • Sugar, spice and everything nice! Spice is indeed nice for your back pain. Spices like basil, cinnamon and turmeric contain anti-inflammatory proportions.

    Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain  

  • 63. Spinach

  • Not only Popeye that benefits from Spinach, you (back pain sufferers) can also benefit from Spinach as it is rich with magnesium and can help reduce inflammation. 

        Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain 

  • 64. Carrots

  • Carrots can also help reduce inflammation. Like many “deep-colored” vegetables, carrots possess a ton of nutrients that can help fight inflammation and chronic back pain. Try adding chopped carrots to your salad or snacking on baby carrots. They’re crunchy like potato chips, but far better for you.

        Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain 

  • 65. Sweet Potatoes

  • Sweet potatoes can also help you reduce inflammation. Some consider the sweet potato a “superfood,” which means that it’s packed with nutrients. That includes nutrients that can help you prevent inflammation. A sweet potato makes for an easy side dish for dinner. Pair it with fish like salmon for double the anti-inflammatory effectiveness!

        Source: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain 

  • 66. Green Tea

  • If you usually get your caffeine intake from coffee, you might consider switching it to green tea. In addition to also serving you caffeine, green tea also offers anti-inflammatory nutrients.

  • 67. Olive Oil

  • Consider switching to Olive Oil as it is healthier in a lot of aspects for you. It can help you on your anti-inflammatory diet. 

  • 68. Track your food!

  • Keeping notes on the food you eat will help you maintain a healthy lifestyle while also eating delicious food as you are not required to eat anti-inflammatory food all the time. 

  • 69. Mix them up!

  • Perhaps you don’t like raw salmon or raw nuts. You can mix it together! Or cook it! It doesn’t matter, as long as it is processed nicely and still maintains the anti-inflammatory substance.

    Back Hacks COMMUTING!

  • 70. Never fill your gas up to full tank!

  • This may seem odd, however it can help to remind you to take stops. Driving for more than 2 hours is unhealthy for every driver. You need to remind yourself to stretch your back, hip and knees. Lower gas volume for lower back support.

  • 71. Position your mirror

  • Adjust it so that you don't have to strain your neck, hurting your back and spine. Drive safe, fun trip safely without lumbago.

  • 72. Play music with a dancing tune.

  • Your body is made to move, your spine too. There are various ways to shake your body without it being awkward, one of them is by playing upbeat music. The Beatles’ first album may be a nice example to this. Who won't dance to “Twist and Shout”?

  • 73. Public transportation!

  • When you think that your back can’t take it, can’t handle today’s rush hours’ traffic jam, I suggest you commute by public transportation instead. Commuting by train makes your body move, walking from station to street,, which would be healthier for your back.

  • 74. Dual straps!

  • One strap bag may look cool, however; dual straps are the best as this type of bag is evenly distributing pressure on your body. Health first, style second.

  • 75. When walking on heels take a few minutes to relax.

  • Walking on your heels may repetitively increase strain on your body as it is more tireful. Make sure your legs are rested well each time you walk on your heels.

    For 9 to 5-ers, Office Hacks!

  • 76. Timer!

  • As recommended by our experts, in every hour of sitting, don’t forget to stand up and stretch. Here is a tool provided by Google which can help you track your time. Don’t forget to stretch!

    Source: https://www.google.com

  • 77. Switch to a standing desk.

  • You can recommend this to your boss! Switch up to a standing desk as it is better for your back.

        Source: https://bestlifeonline.com/easy-daily-health-hacks/ 

    78. Walk or Cycle to work

    If you live near your office, you can consider walking/cycling there. Studies have shown that walking or cycling to work increase not only your back health, but also your mental health.

        Source: https://www.bbc.com/news/health-29175088 

  • 79. Commuting tips!

  • If you are early off your time and commute to your work station by bus or train, get off one station/bus stop ahead from your work! This way, you can walk to your office which is healthier for your back.

  • 80. Stand more at work.

  • Don’t be afraid to be considered a weirdo at your office. Research has shown that continuous sitting increases obesity, poor posture and lower back pain. Stand more, live more.

        Source: https://open.buffer.com/43-science-backed-health-hacks-busy-people/ 

  • 81. DIY hammock 

  • To help support your lower back, you can always make your own hammock, as shown as our partner from youtube, 5-Minute Crafts!

        Source: https://www.youtube.com/watch?v=VInG9JK-X2Q 

  • 82. Office sports day.

  • You can tell your HR about this plan, having a fun sporty day at your office would give a lot of benefits to your office. Not only would it boost your physical health, but it also would increase productivity and bond between employees. This is an absolute win-win solution, why hesitate?

        Source: https://www.perkbox.com/uk/resources/blog/5-reasons-why-you-need-an-office-sports-day 

  • 83. Say it to your HR
  • Don’t just read these things! Tell your HR to do it!

    Simple yet Significant Exercises to strengthen your back muscles!

  • 84. Lower Tummy Strengthening

  • A great exercise for the lower tummy muscles is shown in the image below. It is extremely gentle and also very effective. 

    Instructions: Lie on your back with knees bent and feet flat on the floor. Breathe in and as you breathe out bring one knee in towards your chest and as you breathe in return the foot to the floor. Repeat this exercise six to eight times on each leg.

    source: www.webmd.com 
  • 85. Deep Abdominal Strengthening

  • A very important muscle to strengthen is the transverse abdominis, which provides a great deal of support for the lower back. In many people this muscle is extremely weak and this can lead to lower back pain. A very gentle and safe way to strengthen this muscle is shown below. 

    Instructions: To carry out this exercise lie on your back, place a small cushion under your head, and bend your knees. Your feet should be hip distance apart and placed on the floor. Keep your upper body relaxed and your chin gently tucked in. Take a deep breath in, and as you breathe out focus on drawing your belly button in towards your spine. Hold this gentle contraction for 5 to 10 seconds. As you breathe out relax your tummy muscles. This is a slow, gentle tightening so aim to use less than 25% of your maximum strength. Repeat five times.

    Source: www.nhs.uk 

  • 86. Bird Dog

  • Mobilising your lower back is important to aid it’s recovery. The bird dog exercise is shown in the image below and is great for mobilising the lower back. 

    Instructions: To carry out this exercise get onto all fours, make sure your hands are directly under your shoulders, and knees directly under your hips. Your spine is in a neutral position and you need to keep your head in line with your spine. Take a deep breath in and as you breathe out extend one leg and the opposite arm to inline with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back sag down. Hold for 5-10 seconds and as you breathe out lower both your leg and arm to the ground. Repeat this exercise eight to twelve times alternating sides.

    Source: www.popsugar.com 

  • 87. Bridge

  • Another great exercise for mobilising the lower back is the bridge. 

    Instructions: To carry out this exercise lie on your back with knees bent and your feet placed hip distance apart on the floor. Take a deep breath in and as you breathe out lift your hips off the floor until shoulders hips and knees are in a straight line. As you breathe in lower your hips to the floor. Repeat eight to twelve times.

        source: www.webmd.com

  • 88. Pelvic Tilts

  • The Pelvic Tilt is another great exercise for mobilising your lower back muscles. As shown below, lie on your back and place a small cushion under your head. 

    Instructions: Bend your knees and keep your feet hip-width apart and placed on the floor. Keep your upper body relaxed and your chin gently tucked-in. Gently flatten your lower back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position. Place one hand on your stomach and the other under your lower back to feel the correct muscles working. Repeat eight to twelve times, tilting your pelvis back and forth in a slow rocking motion.

    source: www.webmd.com 

  • 89. Lower Back Stretch

  • Stretching your lower back is going to be really helpful in alleviating your lower back pain. 

    Instructions: Kneel on all fours, with your knees directly under your hips and hands directly under your shoulders. Ensure your spine is in a neutral position. Keep your head in line with your spine, your shoulders back and avoid locking your elbows. Take a big deep breath in and as you breathe out slowly take your bottom backwards towards your heels. Hold the stretch for 20-30 seconds. As you breathe in bring your body up onto all fours again. Repeat six to eight times.   

    source: www.webmd.com 

  • 90. Leg Stretch

  • It is recommended to stretch your hamstrings. You can see a great stretch for the hamstrings below. 

    Instructions: To carry out this exercise, lie on your back with both feet on the floor and knees raised up. Loop a towel under the ball of one foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg, try not to overdo it. Hold for 20 to 30 seconds. Repeat two times for each leg.

    source: www.webmd.com 

  • 91. Butt Stretch

  • Another muscle which can be tight when you have lower back pain is the piriformis, a muscle in your butt. The stretch below is really effective in stretching this muscle, and very easy to do. 

    Instructions: To carry out the exercise, lie on your back and cross the right ankle over the left knee. Grip the thigh of your left leg and take a deep breath in. As you breathe out pull the knee in towards you. Hold the stretch for 20-30 seconds. Repeat two times for each side.

     source: www.webmd.com 

  • 92. Hip Stretch

  • It is also good to stretch out your hip as your hip flexor muscles are very often tight when you have lower back pain. When the hip flexors are tight it can alter your posture leading to what is referred to as ‘donald duck posture’ where your butt sticks out too far. This tightens up your lower back and can lead to lower back pain. 

    Instructions: To stretch the hip flexors, kneel with one knee on the floor and the other foot in front with the knee bent. Push the hips forward and keep your back upright. Hold the stretch for 20-30 seconds. Repeat two times on each side.

        source: www.webmd.com 

     93. Spine Stretch

    This final stretch is great at stretching out your spine and it feels good to do, too. 

    Instructions: Lie on your back and place a small cushion under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in. Take a big deep breath in and as you breathe out roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Take a big deep breath in as you return to the starting position. Repeat six to eight times, alternating sides.

     source: www.webmd.com 

  • 94. Partial Crunches

  • One of the classic core-strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis. 

    Instructions: Lie back, and keep your feet flat on the floor with your knees bent. With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight. Breath out while raising your shoulders. Avoid leading with your elbows (or yanking your neck off the floor with your arms). Hold for one second. Next, lower yourself back down to the floor in a controlled manner. Repeat with between eight and 12 repetitions. Remember to follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout the exercise.

     source: www.webmd.com 

  • 95. Hamstring Stretches

  • Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found. As shown in the photo, this is a stretch that benefits from the use of a towel or fitness band.

    Instructions: First, lie on your back with one knee bent. Next, thread a towel beneath the ball of the foot on the unbent leg. Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg. Hold the stretch for at least 15-30 seconds. For each leg, repeat 5 times.

     source: www.webmd.com 

  • 96. Press-up Back Extensions 

  • Another treatment for back pain symptoms is the press-up back extension. 

    Instructions: Lie on your stomach. Position your hands directly underneath your shoulders. Push down on your hands. You should feel your shoulders begin to lift away from the floor. If you can do so comfortably, set your elbows on the floor directly beneath your shoulders. Then spend several seconds holding this position.

     source: www.webmd.com 

  • 97. Wall Sits

  •  

    When it comes to lower back pain, try some wall sits as a break from sitting on the couch. Instructions: Stand with your back facing the wall at a distance of about 10 to 12 inches. Carefully lean into the wall until your spine is flat against it. Slide down the wall slowly until your knees are bent slightly. Continue to press your low back into the wall. Hold this position for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

  • 98. Knee to Chest

  • Here's another way to get your legs pumping as a treatment for low back pain symptoms. 

    Instructions: Lie on your back. Put your feet flat on the floor and bend your knees. Draw your right knee up to your chest. Keep the left foot flat against the floor. Hold for 15-30 seconds. Meanwhile, be sure to keep your lower back flat on the floor. Next, lower your right knee. Repeat the routine with the left leg. For each leg, perform knee-to-chest two to four times.

     source: www.webmd.com 

  • 99. Weight-Lifting
  • If properly done, weight lifting will not exacerbate your back pain. In fact, you may feel that pain start to melt away as weight lifting begins to strengthen your lower back and supporting body parts.

  • 100. Aerobic Exercises

  • Aerobics can include biking, swimming, walking, or many other exercises that elevate your heart rate and get you moving. To start, try a short session. Then over time, lengthen the session as your stamina improves.

    Since back pain sometimes requires special care, try swimming as a treatment for your symptoms. In swimming, the water supports your body weight, giving your back a break. Be careful to avoid any strokes that require your body to twist.

  • 101. Pilates

  • Pilates is a training workout that sometimes uses an apparatus called a Reformer to emphasize flexibility and endurance along with strength. But many Pilates exercises can be performed without any special equipment.

    With help from an experienced instructor, Pilates may help some people with lower back pain. Make sure your instructor knows about your pain ahead of time, as you may need to skip some moves.

     source: www.webmd.com 

  • 102. Heel Slides

  • Lie on your back and bend then straighten the knees one at a time. Repeat for at least 8 times for each leg.

    Closing thoughts


    Phew, that’s it; my long list of 103 life hacks to help you overcome the annoying constant pain on your lower back. 


    So… What Do You Think?


    Hope you enjoy this roundup of the best back pain’s life hacks according to various experts on different fields of study.


    To summarize, here are the most important life hacks for you to stay active although you have back pain:


    Summary Table 

    Summary Table on Back Pain Life Hacks

    Home

    Relax, Be creative with your household furnitures, DON’T be lazy!

    Office

    Track your time, Be creative with your office furnitures, Work-out!

    Commuting

    Comfortable outfit, Travel wisely.

    Food

    Anti-inflammatory diet.

    Exercise

    Focus on your back muscle.


     

    There is an Arabian proverb: “He who has health has hope; and he who has hope has everything.” 

    ..And I hope this list could help you with everything.

     

    Over to you

    I learned a lot about hacks and tricks to equip me so I can block a future pain attack to my lower back  from this study, and I hope you did too.


    Now I want to hear from you


    Let's do this with a small challenge.


    This post has a ton of effective life hacks in it. The goal is to help you overcome your back pain  you could possibly imagine, and choose a few that will work best for your life.


    Of course I wouldn’t recommend trying and implementing all these tips at once, it’s more a chance to see this as a resource and pick a new hack every so often, as soon as you feel you are set for more.


    Find three life hacks from this list and use them consistently for two weeks. Build your new habit.


    After you master those, keep at ’em and add in a few more. Eventually, you’ll start to see your health condition improved, and I’d love to hear about your healing journey!


    You’ve got this! Good luck with your recovery. 


    And finally, a huge thank you to everyone who shared your best tips! 


    What Did I Miss?


    Even though we’ve shared over 100 tools here, this list is nowhere near complete. I’m sure we missed a few. And I’m sure there are new tools that came out this year that we haven’t seen yet.

    If you think of some of your favorite back pain life hacks that you usually do that I’ve missed, let me know in the comments and I’ll add it into the post.


    How do you treat your back pain? What are your favourite? Are there any hacks or therapy you are using that we missed here?


    Perhaps you have a great tip of your own to add? Please feel free to share!


    Either way, let me know by leaving a comment below


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    Disclaimer: The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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