5 Ways to Relieve Lower Back Pain

October 3, 2019 Categories: UncategorizedBack Pain

Lower back pain affects people of all ages at different times in their lives. Your lower back is the main support pillar of your body and takes the brunt of weight distribution as well as lower body movement, like bending, squatting and rotating. If you have back pain, then more than likely another part of your body will be in pain also, as your lower back connects to multiple other body parts. A constant pain in the lower back (lumbar area) not only takes a toll physically but also mentally. With lower back pain, you may be unable to do daily activities like walking, bending over, picking up a box or exercising, which may cause feelings of irritation and frustration. Learning about ways to help reduce back pain will help improve your life and prevent the pain from getting worse.

Why Is My Lower Back Hurting?

There are many reasons on why your back is hurting. One of the more severe reasons can be from a herniated disc.

A herniated disc is a medical condition where the disc of your spine is out of alignment. Pressure and rubbing of an out of place disc against other parts of the spinal cord can cause numbness from affected nerves, weakness in muscles, and arm or leg pain. If the herniated disc is in the lower back, then the pain may also be felt in the thigh and calf muscle regions. Untreated herniated discs can cause more long-lasting issues and should be seen to by a doctor along with preventative measures to ensure your lower back is healthy.

Some other reasons for lower back pain include improper forms when exercising and sitting and standing with bad posture for long periods of time.

The most common exercises that may impact your lower back are squats, squatting with weight and lifting heavier dumbbells than what your back can support. Everyone wants a productive workout, but remember your back is connected to your arms, neck and legs. If you overuse these muscles, then a chain reaction of soreness and pain can start and spread through different areas of your body.

We’ve all heard the statement, “Stop slouching and stand up straight!” This is good advice to take, as slouching or leaning toward one side of your body puts more pressure on the lower back and hips. Your spine tries to place more support on the side that is taking the weight and may cause shifts in the discs of your spine or in the curve of your spine, too.

Five Ways to Help Reduce and Relieve Your Back Pain

  • When you have back pain you may want to sit down or lay in bed to give the muscles a break. However, you should do the exact opposite. By being active and using your back muscles you keep the muscles loose and speed up the healing process. Some exercises you can do for your lower back are sit-ups and planks. These will help strengthen and other abdominal workouts that strengthen support of spine. Be aware of the amount of pain you are in and take breaks when necessary.
  • Maintain good posture by standing up straight and picking up heavy items with your legs instead of your back.
  • If you stand for long periods during the day, buy a pair of shoes with good support. This will lessen the impact your lower back feels. Insoles are a good addition to your shoe closet as they can be slipped into almost any type of shoe to provide support and help with pain relief that may be felt in your legs and joints as well.
  • Stretch your lower back muscles. For the most effective stretching, lie on your back on the floor and bring your knees one at a time to your chest. Hold for 30-60 seconds. Then lie on your right side and hook your left leg over your right knee while rotating the upper body backwards until your shoulder touches the ground. Hold this for about 10 seconds. Switch sides and repeat.
  • Use ice and heat compresses. Place ice packs on the lower back for the first 48 hours you notice back pain, then switch to heat. Heating pads and warm baths can relax and ease stiff muscles.

How Can Sorbothane Insoles Help?


Lower back pain is one of the most common pain problems that people deal with in the United States. Since the cause of your pain may be from standing or sitting for long periods of time, being overweight or poor shoes, insoles can help to reduce pain spots.

Sorbothane Insoles provide shock absorption, support and cushioning to your feet. The additional padding can protect your joints and give you the pain relief you need.

If you’re required to wear professional shoes every day to work we also offer Ball-of-Foot cushions, Heel Pads, and our Classic Full Sole insoles to provide you extra protection.

Sorbothane Insoles are built with long-lasting material and can be beneficial to your feet and personal health in a variety of ways. Find your perfect insole today!

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