📖 https://backinshapeprogram.com/2024/08/3-tips-for-lower-back-pain-relief/

Lower back pain can be a real struggle, but finding relief doesn’t have to be complicated. If you’re dealing with that nagging, band-like pain across your lower back, try these three simple tips to alleviate discomfort and support your recovery. Aim to do them at least three times a day, but if your pain is severe, you can do them more frequently. These tips will help manage inflammation, reduce pain, encourage healing, and prevent further injury.

1️⃣ Decompress Your Lower Spine to Reduce Pressure

Start by decompressing your lower spine to relieve the pressure, especially on the discs. Bulging or herniated discs are often the root cause of lower back pain due to daily strain. This simple decompression technique can provide immediate relief:

- Lie on your tummy across the edge of your bed.

- Let your arms hang over the side and support your head with your hands.

- Press your elbows into the bed to create a gentle stretch in your spine.

- Hold for 3-5 seconds and repeat 10-15 times.

This movement helps put your spine back into a neutral position and encourages fluid exchange within the discs. If done correctly, you should feel a gentle ache in the center of your lower back.

2️⃣ Restore Your Lumbar Curve to Reduce Tension

Daily life often flattens the natural curve of your lower back, leading to increased tension on the muscles and ligaments. Here’s how to restore and support that curve:

- Lie on your back with your knees bent.

- Place a rolled towel under your lower back to support the natural arch.

- Relax in this position for 20 seconds to 5 minutes.

This stretch helps reduce tension and pressure on your lower back. If it’s uncomfortable at first, use a smaller towel and shorter durations, gradually increasing over time.

3️⃣ Manage Congestion in the Lumbar Spine

Inflammation often builds up around the injury, creating congestion and pressure that leads to pain. Here’s a quick and effective way to manage it:

- Locate the two bony dimples at the base of your spine.

- Place an ice pack in this area for 5 minutes.

Icing helps reduce inflammation and relieve pressure, especially if you do it multiple times a day. For an enhanced effect, consider contrast therapy by alternating heat and cold for 20 minutes.

🛠️ Recovering from Lower Back Pain for Good

These tips are a great foundation for your recovery, but to achieve long-term relief, you’ll need to build on them:

Hip Mobility: Release tight hips with a simple 10-minute hip mobility flow.

Core Stability: Protect your spine with core engagement exercises like the candle drill and dead bug.

Spine Strength: Restore and build spine strength with tutorials on safe squats and hip hinges.

For more guidance, check out our free “Fixing Back Pain Masterclass” or consider joining the Back In Shape Program, where we help people worldwide recover from lower back pain and regain their strength.

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0:00 Introduction

0:46 Decompress Your Back

2:57 Caution: Take Care

3:33 Curve Support

5:57 Manage Inflammation

7:06 Contrast Therapy

7:48 Tip 1: Smart Stretching

8:34 Tip 2: Develop Control

9:04 Tip 3: Load Bearing

9:40 Tip 4: Extra Resources