Seniors Mobility Aids

7 Lifestyle Changes to Banish Lower Back Pain for Good

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Here’s a little secret: lifestyle changes can help relieve lower back pain exist!

As you know, lower back pain can be that uninvited guest who doesn’t know when to leave.

But don’t worry; I can help you send it packing by exploring several lifestyle shifts.

So buckle up, and let’s embark on this journey to a pain-free back!

Key Takeaways

  • Maintaining a healthy weight, exercising regularly, adopting proper posture and ergonomics, ensuring quality sleep, and quitting smoking are crucial lifestyle changes that significantly alleviate lower back pain.
  • Regular medical check-ups and early detection are vital. Pain specialists and health professionals like physical therapists or chiropractors can provide tailored treatments and exercises to help manage your pain levels more effectively.
  • For long-term relief from lower back pain, staying consistent with your changes and patient with your pain treatment is essential. Remember, every small step counts.

Understanding the Causes of Lower Back Pain

Before looking at lifestyle changes, doing a little detective work is vital. You’ll need to figure out the causes of your lower back pain.

After all, identifying the cause of your back pain is a crucial step. It’ll be the first stepping stone to relieving lower back pain and stopping future problems.

#1 Muscular Strains or Sprains

In most cases, the culprit is muscular strain or sprains due to heavy physical work [1]. Examples include lifting, forceful movement, or even shifting into awkward positions.

Back Pain

A slight unexpected move to the right or left can leave you lying in bed for days. I’ve even experienced a twinge or two after an overly enthusiastic spring clean!

#2 Degenerative Conditions

After years of playing through sports injuries, I’ve learned that wear and tear on the body is real. My doctor told me it was a degenerative health condition called osteoarthritis [2].

These degenerative medical conditions can be real party poopers. They take a massive toll on your back if they aren’t appropriately addressed.

Honestly, it’s a nightmare to manage. I never know when it’ll trigger unbearable lower back discomfort!

#3 Lumbar Herniated Discs

Lumbar herniated discs are another cause of painful lower back pain. It refers to when the disc’s inner material leaks out into the spinal column.

Based on this description, it doesn’t sound like a pleasant experience at all. And after helping my friend recover from one, I can guarantee that it’s not something you want to encounter.

#4 Nonspecific Back Pain

What about those days when your back hurts for no apparent reason? It could be nonspecific back pain, and it’s more common than you’d think.

One sunny day, I bent to tie my shoelaces, and bam! My back decided it was time for a holiday: no heavy lifting, no awkward moves, just a simple everyday task.

#5 Lifestyle Choices

Certain lifestyle choices can have a massive impact on creating back pain. Yes, it’s the couch potato syndrome – a sedentary lifestyle can take a toll on your back.

When I transitioned to a desk job, my back certainly made its displeasure known. The same goes for excess body weight – more pressure on the back equals more pain.

Relief from back Pain

#6 Stress

Stress, my friends, is another backstabber. As someone who has grappled with deadlines and high-pressure situations, I’ve noticed how my back tenses up during stressful times.

In fact, I’ve found using a lower back brace for men to be beneficial during these moments, offering added support.

So it’s vital to take some time and address your mental health. It could be that what’s creating the ongoing pain is a stress-inducing part of your daily life.

7 Lifestyle Changes for Lower Back Pain Relief

These seven changes are a step on your journey to a pain-free life, turning the impossible into the achievable. So gear up, and let me help you with these lifestyle modifications.

#1 Maintaining a Healthy Weight

Every extra pound you carry is like a little elf sitting on your back, adding strain and pressure. This weight can target the lower back, causing discomfort and prolonged periods of pain.

Finding the balance to create a healthy diet is like trying to ace a challenging recipe. It needs the right ingredients in the proper proportions.


Incorporating a variety of colorful fruits and vegetables, lean proteins, and whole grains made a world of difference for me. I also made an effort to remove processed foods.

Don’t forget water, either! Hydration is vital to keeping a healthy weight [3]: your back will thank you.

#2 Regular Exercise

My dear friends, exercise is not an enemy but a trusty ally in your battle against back pain. Initially, I was apprehensive, imagining grueling workouts and painful aftermaths.

But it doesn’t have to be that way. Starting slowly with low-impact physical activities like swimming or walking can make a huge difference.

My secret weapon in my fitness arsenal was core and back-strengthening exercises. They’re the unsung heroes providing that much-needed support to our lower back.

Here’s a quick video going over some core exercises to get you started:

Planks, bridges, and even bird dogs were my trusty trio. Doing so improved my posture and significantly alleviated my chronic pain.

Stretching is another invaluable tool. A steady exercise routine of yoga helped keep my muscles strong and loose, offering much-needed relief and flexibility.

Plus, there’s a bonus – exercise programs like yoga are fantastic stress busters (more on that later).

#3 Dive into the World of Ergonomics

I never thought my office chair and desk could contribute to my back woes. But then, I started diving into the world of ergonomics [4].

Simply put, “ergonomics is the scientific study of human work“[4]. People in this field look at our efficiency at work and how to improve it.

It turns out that slouching in front of a screen can do more than give you neck pain. It’ll also contribute to persistent lower back pain.

So I started considering my workspace setup. Quickly, I realized it was like a puzzle that needed a bit of rearranging.

My first moves were investing in an ergonomically designed chair and setting up my desk at the right height. For those who have back issues or need additional support, wearing a back brace during prolonged work sessions might be beneficial.

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I felt the impact of the chair and desk adjustments immediately.

Simple tweaks can also bring about substantial changes. A few practical examples would be placing your feet flat on the floor or maintaining your computer screen at eye level.

These tweaks did wonders for me; it’ll work for you too.

#4 Developing a Good Posture

Posture is the unsung hero of back health. When I consciously tried to straighten up, my back started sending thank you notes!

You see, good posture is like that supporting friend who’s always got your back (pun intended). Engaging your core, rolling back your shoulders, and aligning your head with your spine do wonders.

Senior Exercises

Remember to maintain good posture even when not sitting at your desk. It should be a priority during all daily activities, especially while walking or lifting heavy items.

#5 Learning Stress Management Techniques

Contrary to popular belief, our backs can be quite sensitive to our emotional state. So it wasn’t surprising to learn that stress often results in tight muscles and back pain.

When I recognized this connection, my mission was clear: manage stress to manage back pain. Easier said than done, right?

Well, not necessarily. Let me share my toolkit for effective stress management.

First and foremost, mindful meditation became my anchor (more on this later). Spending even a few minutes each day focusing on my breath and quieting my mind made a world of difference.

Next on my list is regular exercise. Yes, we’re back to that!

After all, working up a sweat is a fantastic way to blow off steam and relax those tensed-up back muscles. You’ll kill two birds with one stone or one workout.

Lastly, the power of laughter and social connection can be excellent stress relievers. Positive people and seeking humor in everyday situations helped lighten the load.

#6 Proper Sleeping Positions and Mattresses

Once upon a time, my bed, my sanctuary, had become a nightly battlefield. It often resulted in me being on the losing end with chronic pain in my lower back.

But then, I discovered the importance of sleeping positions and the role of a proper mattress. Victory was in sight!

I realized how sleep positioning could dramatically impact our back health. For instance, if you’re a stomach sleeper like me, you might add unnecessary strain to your back.

Switching to sleeping on my side with a pillow between my knees or on my back with a pillow under my knees was a game-changer. It gave my back a well-deserved nightly vacation!

Of course, mattresses are another piece of the puzzle. Not all mattresses are created equal, and the one in your family for generations isn’t doing your back any favors.

In my case, a medium-firm mattress became my best ally. It provides just the right amount of support and cushioning.

But the ‘right’ mattress can vary from person to person. The key is to find one that keeps your spine in a neutral position and minimizes pressure points.

#7 Quitting Smoking

Smoking is like a frenemy to our backs [5]. It reduces blood flow, depriving our spinal tissues of the oxygen and nutrients they need to stay healthy.

It also slows down the healing process. So it makes recovering from back pain a slower, more painful process.

Of course, quitting smoking isn’t a walk in the park, but it’s undoubtedly worthwhile. The first step is acknowledging the problem and setting a quit date.

This gives you a clear target and time to mentally and physically prepare. When my quit date arrived, I had several strategies up my sleeve.

I found support from my friends and family and sought help from a smoking cessation program. I replaced my smoke breaks with short walks or a healthy snack.

Discovering mindfulness and meditation were also essential tools in my arsenal. They helped me manage cravings and stress, two common triggers for lighting up.

Here’s a swift video overview:

Consulting with Health Care Providers

Regular check-ups and early detection became the headlights on my road to recovery. They were vital components in guiding me safely through it.

Senior Health

So the moment initial pain becomes persistent, it’s time to schedule an appointment. Addressing the issue as early as possible is critical in managing it.

Physical therapists and chiropractors are also the unsung heroes in this journey. They’ll offer skills and knowledge that can provide immense relief.

Physical therapy was my guiding light, providing exercises and stretches tailored to my needs. It quickened my recovery time by a significant margin.

Chiropractors, on the other hand, are experts in spinal health. They can help identify misalignment and provide adjustments to ease muscle aches or muscle pain.

My trips to the chiropractor were like taking my back to a wellness retreat. Afterwards, it always left me feeling lighter and relieved of my constant pain.


#1 How can ergonomics help with my lower back pain?

Good ergonomics can improve your posture and reduce strain on your back during work. Hence, relieving your back pain.;l

#2 Does exercise make lower back pain worse?

The wrong type of exercise can certainly make lower back pain worse. But adequately done low-impact and core-strengthening exercises can help manage it.

#3 Does my sleeping position affect my back pain?

Certain positions can put more pressure on your back and worsen the pain. Sleeping on your side with a knee pillow or on your back with a support pillow can relieve it.


Lifestyle changes that can help relieve lower back pain are a treasure trove waiting to be discovered. From maintaining a healthy weight to regular exercise, it’s like giving your back the TLC it deserves.

Let’s remember it’s about making the change and being consistent and patient. Think of it as a marathon, not a sprint.

Over time, these changes can offer long-term relief and even prevent future injury or back issues. Now, isn’t that a victory worth aiming for?

Remember, your back is always ‘behind’ you and deserves the best care possible. Keep the faith, stay consistent, and you’re on the right path.

So, are you ready to embrace these changes and give your back the love it needs?


1. Harvard Health Publishing. Muscle Strain – Harvard Health [Internet]. Harvard Health. Harvard Health; 2018. Available from: https://www.health.harvard.edu/a_to_z/muscle-strain-a-to-z

2. NIAMS. NIAMS Health Information on Arthritis [Internet]. National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2019. Available from: https://www.niams.nih.gov/health-topics/arthritis

3. Johns Hopkins University. Yes, drinking more water may help you lose weight [Internet]. The Hub. HUB; 2020. Available from: https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/

4. Ergonomics & Back Injury Prevention | TFREC Admin | Washington State University [Internet]. tfrec.cahnrs.wsu.edu. [cited 2023 Jul 30]. Available from: https://tfrec.cahnrs.wsu.edu/admin/ergonomics-back-injury-prevention/

5. Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS. Association Between Smoking and Back Pain in a Cross-Section of Adult Americans. Cureus. 2016;8.

About Author

Lamia A Kader, MD
Lamia A Kader is a Medical Doctor and a Medical Research Professional with a Ph.D. in Clinical Research. ISMMS, USA. She had enhanced her medical knowledge of medical devices and equipment development and innovation by attending clinical meetings, local national courses, journal clubs, and conferences, in addition to e-learning, subscribing to major medical journals and keeping an eye on latest trends in medicine and keeping an eye on clinical trials industry and healthcare marketing current trends. She had participated in several medical device innovation projects by conducting clinical research studies, developing clinical trial protocols, writing patient safety narratives and “Medical Device Risk Assessment Reports” to transform new medical technologies into real products that save and improve lives. Follow her on LINKEDIN. Read her LATEST POSTS. Learn more about her HERE.

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