FREE SHIPPING on all orders over $30

+1 (888) 687-4334
+1 (888) 687-4334

Rated 5-Stars
based on +4909 reviews

100% Money-back

Made in the USA &
Veteran Owned

No Auto-Billing,
No Auto-Subscription


Get 20% OFF using code
BFCM20 at checkout.

Exercise and Alternatives for Lower Back Pain Relief

A man stretching their lower back and torso with one arm raised overhead, the other arm and leg extended outward.

Lower back pain is a common complaint among many of my patients. It can be caused by an injury or simple everyday activities such as sitting for long periods.

Exercise and stretching are great ways to help reduce lower back pain, but some alternatives may provide relief. In this article, I'll discuss the benefits of exercise and other treatments available for managing lower back pain.

Exercise helps build strength in your core muscles and is one of the most effective ways to relieve and prevent lower back pain. Activities like walking, swimming, yoga, and pilates all target the abdominal muscles which support and protect the spine. These exercises should be done regularly to keep the body strong and flexible.

There are also alternative treatments worth considering if exercise alone doesn't seem to provide sufficient relief from your symptoms. For example, acupuncture, massage therapy, chiropractic care, and physical therapy can help improve posture and mobility while relieving some discomfort associated with lower back pain.

Posture And Weight Management

Proper posture and weight management are essential for lower back pain relief.

To understand why, think of a large tree: on top is the crown that can’t reach its full potential without strong roots below. Similarly, our spine forms the foundation of our body and needs to be in good shape if we want to move around quickly and avoid aches and pains.

Good posture helps keep bones and joints in alignment while supporting muscles, tendons, ligaments, and other soft tissue structures – all this creates an optimal environment for strength and stability.

Weight management also plays a vital role since it reduces strain on the spine when lifting objects or engaging in activities such as running or cycling.

As you start exploring exercise options for lower back pain relief, consider both posture adjustments and healthy lifestyle choices like regular physical activity and balanced nutrition.

Home remedies such as yoga or stretching may offer additional benefits by helping reduce stiffness and improve muscle recovery after strenuous workouts.

Home Remedies For Low Back Pain

Let's talk about some of the home remedies for low back pain that you can try for relief. We'll cover yoga, stretching, ice packs, heat packs, massage, magnesium, acupuncture, Epsom salt, an ergonomic chair, an exercise ball, chiropractic, turmeric, vitamin D, kinesiology tape, and swimming.


Yoga is an excellent way to strengthen your lower back muscles, helping relieve pain and improve posture.

Many people find that incorporating yoga into their weekly routine can help reduce pain associated with low back issues.

Regular forward folds and bridge poses can help target tightness in the lower back, while gentle twists can alleviate tension and pressure on the spine.

Additionally, focusing on mindful breathing during a yoga session will increase blood flow to the area, which helps promote healing for long-lasting relief from back pain.

So if you're looking for a home remedy for low back pain, why not try yoga? It could be just what you need to get yourself feeling better again!


In addition to yoga, stretching can be a great way to help relieve back pain.

By taking time out of your day for some simple stretches, you'll not only reduce tension in the lower back but also increase flexibility and mobility.

For example, doing hamstring or calf stretches regularly will provide relief from tightness in areas that may contribute to your low back pain.

Additionally, incorporating dynamic stretching into your routine can help improve blood circulation and range of motion, which is essential for effective back pain relief.

So if you're looking for another home remedy that can bring fast results and long-term benefits, stretching is worth adding to your daily regimen!

Creams And Ointments For Low Back Pain

Home remedies for low back pain can provide quick and easy relief, but sometimes more intensive methods are needed to get the job done.

Creams and ointments can be effective at helping reduce lower back pain by providing a cooling sensation that numbs the area where there is discomfort. In addition, these topical treatments often contain over-the-counter (OTC) pain relievers, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), which help to reduce inflammation in the affected area.

Additionally, creams may include ingredients like menthol or capsaicin, which further soothe painful muscles while targeting areas of tightness.

When considering creams and ointments for low back pain relief, speaking with your doctor first is essential, as not all products are equally beneficial. In addition, it’s best to find an option tailored specifically to your condition that won't interfere with any other medications you might already be taking.

Regularly applying these treatments will help ensure optimal results when combined with home remedies for lower back pain relief.

Medical Treatments For Low Back Pain

Let's start by discussing different non-surgical treatments for low back pain, such as exercise, medication, and physical therapy. Then we can discuss the various surgical treatments for lower back pain relief, like spinal fusion or spinal disc replacement.

Non-Surgical Treatments

It's great you're looking for ways to treat your lower back pain without surgery! However, non-surgical treatments can often be effective, and in many cases, physical therapy is recommended.

Your physical therapist will assess your condition and create a tailored exercise program that targets the muscles around your spine and help strengthen them. They may also suggest taking nonsteroidal anti-inflammatory drugs (NSAIDs) or other medications, depending on the cause of your pain.

All these measures combined should reduce inflammation, improve mobility, and ultimately relieve discomfort.

So don't hesitate to contact a physical therapist today – they'll have valuable advice on managing your condition!

Surgical Treatments

If non-surgical treatments have not alleviated your lower back pain, you may need to consider surgical options.

When looking into medical treatments for low back pain, it's essential to consult a physician and evaluate the risks versus benefits of each procedure.

Depending on the severity of the issue, surgery can be an option that may provide long-term relief from discomfort.

However, this should only be done after carefully considering and consulting your doctor about all available treatment options.

Exercise For Low Back Pain

Let's discuss some exercises that can help with low back pain relief and the benefits of exercising for this specific condition. It's essential to remember that everyone is different, so what works for one person may only work for another.

Types Of Exercises

Exercise is an integral part of the recovery process when relieving lower back pain.

As a pain coach, I recommend various exercises to help strengthen and stretch the muscles in your lower back and other parts of your body connected with your spine.

Examples include core strengthening activities such as planks and Pilates-based movements like bridges; stretching exercises such as hamstring stretches or yoga poses like a downward dog; low-impact aerobic exercises like swimming or cycling; and even activities you can do at home like wall squats and sit-ups.

With regular practice, these types of exercise can make a big difference in helping to reduce chronic low back pain symptoms.

Benefits Of Exercising

Exercising can have various beneficial effects for those experiencing lower back pain.

Not only does it help to increase strength and flexibility in the affected muscles, but regular exercise has also been shown to reduce inflammation in your body which can lead to pain relief.

Additionally, exercising regularly can help improve posture and decrease stress levels, which are essential factors when dealing with chronic low back pain.

So if you're looking for an effective way to relieve lower back pain, incorporating some form of exercise into your daily routine is definitely worth considering!

Alternative And Complementary Therapies For Low Back Pain

Ah, low back pain. It seems like everyone is dealing with it at some point in their life! But don't worry your pretty little head - physiotherapists are here to save the day!

They'll have you feeling better and moving around again in no time with our fabulous alternative and complementary therapies for reducing your lower back pain. They can help in various ways, including anti-inflammatory drugs, home treatment options such as using hot and cold packs or healing pads, over-the-counter pain relievers, and massage therapy.

So if you're suffering from chronic low back pain, check out these excellent treatments before resorting to more invasive measures. And remember: never ignore persistent or recurring back discomfort – always see a professional for advice on how best to deal with it!

Frequently Asked Questions

How Long Should I Wait Before Seeking Medical Attention For My Lower Back Pain?

Assessing and monitoring your back pain's intensity, duration, and frequency is essential. If you are experiencing any significant discomfort that persists for more than two weeks or if it worsens over time, then it's best to seek medical attention immediately.

A thorough evaluation by a physiotherapist can help identify the root cause and provide an individualized treatment plan tailored to your specific needs.

What Kinds Of Exercises Are Best For Lower Back Pain Relief?

Exercise can be one of the best treatments for lower back pain. As a pain coach, I often recommend exercises to my patients as part of their treatment plans. Low-impact activities such as swimming, walking, or biking are great choices.

Strengthening your core muscles through yoga and Pilates can also help reduce strain on the lower back. Finally, stretching specific muscles in the lower back can improve flexibility and relieve tension.

Is It Safe To Take Over-The-Counter Medications For Lower Back Pain?

When it comes to lower back pain, over-the-counter medications can be tempting.

However, before taking any medications for your lower back, you should always consult with a physician or physical therapist first.

Over-the-counter medications may help reduce the pain in the short term but don't address the root cause of the problem and could worsen the condition if used long-term.

If you're considering taking an over-the-counter medication for relief from lower or middle back, talk to your doctor about other alternatives that might provide lasting results.

Are There Any Lifestyle Changes I Can Make To Prevent Lower Back Pain?

Making lifestyle changes is an essential part of preventing lower back pain.

As a physical therapist, I'd recommend focusing on posture and ergonomics when sitting or standing for extended periods.

Also, please ensure you get enough rest at night and stay active during the day by exercising regularly.

Strengthening your core muscles with exercises like planks can also help to prevent back pain from developing in the first place.

Are There Any Dietary Changes I Should Make To Help With Lower Back Pain Relief?

Recent studies suggest that what you eat can significantly affect your lower back pain. Up to 80% of people suffering from chronic lower back pain report improving their symptoms when making dietary changes.

As a physical therapist, I recommend avoiding processed foods and adding more anti-inflammatory ingredients like fish oil, turmeric, ginger, omega-3 fatty acids, fruits, veggies, and whole grains into your diet to help relieve the symptoms associated with lower back pain.


Exercise is one of the best methods for achieving long-term success regarding lower back pain relief. This is because exercise strengthens the muscles and tissues in your back and helps improve flexibility and reduce inflammation.

Additionally, making lifestyle changes such as getting enough sleep, avoiding activities that cause strain on your spine, maintaining a healthy posture, and eating nutritious foods can help relieve lower back pain.

However, suppose you are experiencing severe or chronic lower back pain. In that case, I would like to ask you for medical attention from an experienced physical therapist or physiotherapist who can provide tailored guidance on managing your symptoms.

Through a combination of exercises specifically designed for your individual needs, stretching techniques, massage therapy, lifestyle modifications, and even dietary changes – these professionals will be able to help you find relief from chronic lower back pain over time.

No matter what form of treatment you choose for managing your lower back pain - whether it be exercise alone or a combination of treatments - remember that commitment is vital!

It may take weeks or months to see significant improvements in your condition, so stick with it and don’t give up hope. With the right approach and dedication, I am confident you can achieve lasting relief from lower back pain.

Try our natural topical gels


Pain relief gels

If you suffer from neuropathy, arthritis, sciatica and other chronic pains, you know how difficult it can be to live a normal life.

Shop Pain Relief Gels


Sports Gels

If you're an active runner or athlete, you know how important the recovery and taking care of your body is in order for you to win.

Shop Sports Gels


Eczema cream

If you feel frustrated by the itch, rash, and scaly patches, you know difficult it is to be yourself.

Shop Eczema Cream