Lower Back Pain has always been an issue to you? Here are some solutions for you.

Back pain is the most common physical ailment. You might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury.

Sudden or severe back pain and pain that doesn’t go away should be check by a doctor or a physical therapist. But sometimes you can treat nagging pain and discomfort on your own.

1. Keep moving

When you are in pain, you might not want to move, but this is probably the first thing your doctor will recommend. Try to keep up with your usual level of daily activities and movement. You can take a 30-minute walk or circling the block with your dog. Get on your feet at least three times a week.

2. Stretch & Strengthen

Abdominal core help support your back. Strength and flexibility may help both relieve your pain and prevent it. Yoga, Pilates and taichi are a few ways to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lower back is to lie on your tummy and lift up your legs and arms in the flying position.

3. Keep good posture

This helps ease the pressure on your lower back. You can use tape, straps or stretchy bands to help keep your spine in alignment. Keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.

When you are working in front of a screen, rest your arms from time to time on the table or desk. Keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.

4. Maintain a Healthy weight

Maintaining a healthy weight is important. Shedding extra pounds to lighten the load on your lower back. Voice up for advice from your doctor on a diet and exercise plan that may work best for you.

5. Rolled-up towel

A rolled-up towel can be a handy tool for back pain relief. Try putting it under your pelvis when you’re lying down. Let your hips relax over the towel and help stretch out the tension in your lower back.

After an injury or surgery, a back brace can sometimes help. But they’re not meant to be worn too often or for too long.

6. Ask about supplements

It’s best to get your vitamins and minerals from foods. But ask your doctor if supplements might help. Vitamin D is important for bone health, and you can get from the exposure of sunshine. Magnesium deficiency may lead to muscle weakness and cramps.