Lower back pain can come on suddenly or gradually and affect work, exercise and everyday life. Whether it's caused by sitting still, stress or an unusual movement, there are often simple things you can do yourself to relieve the pain and help your back get back into motion.
In this post, our physiotherapist Ida shares practical everyday tips, gentle exercises and aids that can provide support when your back feels stiff, tense or sore.
Want to read more about what back pain is, common symptoms, and when you should seek medical attention? Visit our injury guide on acute low back pain for an in-depth review, and don't miss the review of lower back pain for a more comprehensive overview of lower back pain in general.
Small adjustments in everyday life that make a big difference
Many back problems are related to the way we put stress on our bodies in everyday life. By becoming more aware of posture and variation, you can reduce unnecessary strain.
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Sit properly – Make sure to sit with a natural curve in your lower back and your feet on the floor.
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Vary your working position – Avoid sitting still for long periods of time. Get up regularly, alternating between sitting and standing. If your work involves bending forward for long periods of time, take regular breaks where you bend your back backwards five or six times.
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Lift correctly – Bend your knees, keep your back straight, and lift with your legs, not your back. Keep the object you are lifting close to your body and avoid twisting your back. Use lifting aids for heavy or repetitive lifting.
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Avoid heavy lifting in the morning – The discs in the back are more sensitive to stress the first 4–5 hours after you get up. Therefore, avoid heavy lifting and prolonged forward bending of the back during the first hours of the workday.
Keep your back moving
Regular exercise is essential for a strong and flexible back. You don't have to train hard – the most important thing is to move often.
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Walking, light strength training, and mobility exercises help keep muscles and joints supple.
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Avoid being completely still, even if you are in pain – adapted movement is usually better than rest.
Three gentle exercises for a more flexible back
These exercises are intended as gentle movements to increase circulation and reduce stiffness in the lower back. They should feel comfortable – not provoke pain.
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Lower back press against the floor: Lie on your back with your legs bent. Tighten your stomach slightly and press your lower back gently into the floor or surface. Relax and repeat 10 times.
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Knees side to side: Lie on your back with your legs bent. Slowly lower your knees to one side while keeping your upper body stable. Slowly return to the starting position and repeat the movement to the other side. Repeat 10 times on each side.
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Pelvic lift: Lie on your back with your knees bent and your feet on the floor. Lift your hips until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds and slowly lower. Repeat 10 times.
If any exercise feels uncomfortable – stop or reduce the movement. If you are unsure which exercises are right for you, you can read more in the Injury Guide or contact our physiotherapist.
Ida's product recommendations – 6 products for lower back pain
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The Universal Back Brace is a universal-size back belt with warming features and adjustable support. The Rehaboteket team usually calls it "First aid for back pain" – good to have at home in case of sudden back pain.
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Back brace with extra stabilising straps is a more robust support with rails and is suitable for those who need extra support and relief. It is available in several colors and heights.
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The SRX back brace is suitable for those who want warming support during sports that softens tense back muscles, for example, on the ski slope.
- Our low-profile back brace takes up little space under clothing and is also suitable for use while sitting.
- The McKenzie mini roller is a lumbar cushion that you can easily take with you on your travels. Place the roller across your lower back or stand it on its edge along your spine for support even higher up in your back.
- With our Lacrosse Duo massage ball, you can also reach the muscles closest to the spine. Place the ball between your back and the back of a chair when sitting or between your back and a wall when standing for a more dynamic massage.
In our assortment you find carefully selected products that can serve as a complement to movement and self-care for back problems.
Summary
Lower back pain is common and often temporary. With small adjustments in everyday life, regular movement and simple exercises, you can help your body on the path to a more flexible back. Aids such as back braces can provide extra support when needed – but movement and variety are the foundation.
Want to understand more about causes, symptoms, and when to seek medical attention? Read more in our injury guides on acute low back pain and lower back pain.