These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take prescription medication.
The lower back is one of the most common areas for body aches and pains. Here are some tips to help. Make changes slowly. You can systematically bring about positive changes. Health by design!
Standing with perfect posture should feel natural and comfortable. Stand bare foot on a level surface and imagine a beam of light shining through from the top of your head straight down thru the soles of your feet. Find that comfortable center.
Now try the same exercise wearing any footwear you normally use. If you can’t achieve that centered posture, your shoes aren’t working for you. When you purchase shoes, find your center.
- Back pain can be caused by weak abdominal muscles. Let your attention rest on your belly several times a day to get in the habit of gently holding it in. As abs get stronger and shorter it will be easier and easier to maintain a taut tum!
- Watch your sleeping position and make sure you are truly comfortable. Sleeping on your stomach can lead to back pain. If you find this position most comfortable, place a pillow under your pelvis to take the pressure off of your back.
- Upon waking roll onto your back and slowly pull your knees up to your chest. Then throughout the day while standing pull one knee after the other to the chest while breathing deeply.
- To relieve tension, several times a day clasp your hands behind your back and gently bend backwards. Then cross one foot over the other and slowly bend forward as far as you are comfortably able. Repeat on both sides.
- If you stand in one spot for long periods of time use a small block or book to slightly elevate one foot, then the other.
- Discomfort in the digestive tract due to poorly combined foods, overeating, or constipation can affect your back. Have your main meal at lunch, eat light at dinner and take extra magnesium and vitamin C to keep the bowel moving twice a day. By following the dietary suggestions your bowel should get into a good routine naturally without extra help.
- Back discomfort can be exacerbated by congestion in the colon. Take enough vitamin c and magnesium to keep the bowels moving easily. Dry body brush to encourage lymphatic flow.
If you gradually implement most of these suggestions your lower back should be happy again and you may see positive changes in multiple areas of your health.
*Revised December 2024
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