8 Effective Strategies on How to Relieve Back Pain Naturally

Low back pain was my constant companion for years, stemming from a powerlifting injury when I pushed beyond my limits, adding more weight to the bar than my form could handle. I’ll never forget the moment I heard that fateful pop—a sharp nerve pain shot through my lower back and leg, leaving me frozen and terrified.

After that, I avoided heavy lifting, thinking I was protecting myself, but instead, I created muscle imbalances that only made things worse. I sought temporary fixes like using a ice pack, heating pad, and massages hoping they’d “fix” me, but the relief never lasted. I’d cry from the sheer frustration and pain of it all. It wasn’t just physical—it was the helplessness and frustration of doing everything I thought was right, only to feel stuck.

Table of Contents:

1. Why Solving Your Chronic Low Back Pain Matters 2. Understanding Common Causes of Low Back Pain a) Most Common Causes and How They Affect Your Body 3. When it Clicked: Movement as Pain Medicine 4. My 8 Go-To Exercises a) Mobility Exercises b) Stengthining Exercises c) Flexibilty Exercises 5. Find Long-Term Relief with a Rehabilitation Personal Trainer

Why Solving Your Chronic Low Back Pain Matters

Low back pain is one of the most common complaints presented to a primary care professional. Globally, 619 million people reported low back pain, highlighting its significance in medicine. Unfortunately, lower back pain can feel like an endless cycle of discomfort.

It often limits a person's ability to enjoy daily activities and stay active. Whether it’s caused by muscle imbalances, poor posture, or past injuries, the frustration is real - but so is the hope for relief.

Now, as a rehabilitation personal trainer serving the Dallas area, I help others take transformative steps toward recovery and find relief.

Understanding Common Causes of Low Back Pain

Lower back pain doesn’t just appear out of nowhere. Unless you’ve had a sudden traumatic injury, herniated disk, or scoliosis, it’s usually the result of habits, old injuries, or neglecting your body’s warning signs. For years, I blamed my back pain to “just getting older” and thinking, I can’t lift like I used to. In reality, it was really a combination of everyday stressors piling up. The key to finding relief is figuring out what’s triggering your pain and addressing the root cause. 

Most Common Causes and How They Affect Your Body:

Muscle Imbalances Weak core muscles or tight hamstrings can misalign the pelvis and strain the lower back. Imbalances in hip flexors or glutes often exacerbate the problem.

Poor Posture

Hours spent slouching at a desk or on the couch can place unnecessary strain on the spine, leading to chronic discomfort.

Past Injuries

Old injuries, like hip pain or dislocation, often resurface if not properly addressed, leading to lingering pain.

Sedentary Lifestyle

Lack of movement weakens the muscles supporting your spine, increasing stiffness and vulnerability to persistant pain.

Improper Lifting Techniques Lifting without engaging the right muscles or maintaining good posture can result in injuries that may take years to heal.

When it Clicked: Movement as Pain Medicine

For years, my approach was all wrong. I avoided certain exercises completely instead of gradually working back into them, thinking rest was the best option. I relied on R.I.C.E. (rest, ice, compression, elevation) over and over, even though it’s really only effective in the early stages of an injury. Worst of all, I never sought professional help to truly address what was going on.

It wasn’t until I started researching the why behind my pain that things began to shift. I realized that addressing it head-on with stretching, corrective exercises, and consistent movement was the best solution.

Movement is one of the most powerful tools for relieving and preventing low back pain. So start moving your body, regular physical activity increases blood flow, delivering oxygen, nutrients, and platelets rich in growth factors that aid tissue repair and reduce inflammation. Targeted exercises like stretching, strength conditioning, and corrective movements can help your body stay healthy and free of aches:

• Stretching: Loosening your muscles, especially your hamstrings, glutes, and hip flexors, can loosen chronic stress on your lower back.
  

• Strength Conditioning: Using weights, bodyweight exercises, resistance bands, or machines all help build muscle and improve the stability of your spine. Plus, strengthening your abdominal muscles can improve your overall core stability. Anything that effectively challenges the muscle can contribute to a stronger, more resilient body.
  

• Corrective Exercises: Targeted movements improve posture, reduce pain, and prevent injuries by addressing muscle imbalances and movement dysfunctions. They fix underlying alignment issues, helping you move more efficiently and comfortably.
  

My 8 Go-To Exercises

Dealing with chronic lower back pain can be frustrating, but relief is often closer than you think. You don’t need fancy equipment or do physical therapy, either. Simple exercises you can do at home are incredibly effective for pain relief and building strength.

Preventing low back injuries with an exercise program just a few minutes daily, you can control your recovery and feel stronger and more mobile. These are the exercises that pulled me out of my own pain—and I’ve seen them work wonders for my clients too:

Mobility Exercises

1. Cat-Cow Stretch: This yoga-inspired movement increases your spinal flexibility and reduces tension. Begin on hands and knees, arch your back (Cow), then round it upward (Cat). Repeat 10-15 times.

2. Hip CAR (Controlled Articular Motion): Use this mobility staple to improve your hip joint health and range of motion. Stand or kneel, then slowly rotate your hip in a circular motion, focusing on control. Perform at least 5 rotations per side.
   

Strengthening Exercises

1. Superman Extension: Strengthens your lower back. Lie on your stomach, lift your arms and legs off the ground, hold for a few seconds, and lower. Perform 8-10 reps.

2. Side and Normal Planks: Builds your core stability. For side planks, hold your body in a straight line on one forearm. For normal planks, engage your core while holding a push-up position. Start with 20-30 seconds and progress as you get stronger.

3. Single-Leg Glute Brides: Builds your glute and core strength. Lie on your back, extend one leg, and push through your planted heel to lift your hips. Perform 8-10 reps per side.
   

Flexibility Exercises

1. Standing Side Stretch: Loosens your hips, and relieves tension along the lower back. Stand tall, extend one arm overhead, and lean gently to the opposite side. Hold for 15-20 seconds and switch sides.

2. Incline Pigeon Stretch: Targets your glutes and hips. Place your front leg on a raised surface like a bench, keeping your shin parallel, and lean forward gently. Hold for 20-30 seconds per side.

3. Supine TFL Stretch: Eases tension in your hip flexor. Lie on your back with one leg bent and crossed over the other knee. Use your arms to gently pull the bent leg toward you.
   

Find Long-Term Relief with a Rehabilitation Personal Trainer

If you’re dealing with back pain, I get it. I’ve been there—the frustration and doubt that this might be your new normal. But it doesn’t have to be that way. The suggestions above—like stretching, strengthening, and corrective exercises—are a great start to relieve pain and regain mobility for addressing everyday aches, posture imbalances, and general discomfort. However, if you're dealing with a chronic condition or serious injury, a medical professional may be needed. Otherwise, if you find yourself needing more guidance or struggling to see progress, personalized support can take you further. Working with a rehabilitation personal trainer. Tailored plans to rebuild strength, improve flexibility, and address posture or injury prevention. With their guidance, recovery becomes achievable, offering lasting relief and renewed confidence. Ready to take the first step? If you're in the Dallas area, visit LumiSoul to book a complimentary movement analysis and personalized stretch session, and start your journey to a stronger, pain-free back.

References

1. Global Prevalence and Impact of Low Back Pain – https://pmc.ncbi.nlm.nih.gov/articles/PMC10234592/#:~:text=Findings,000%20(578%E2%80%931070)

2. American Association of Neurological Surgeons: Low Back Pain Overview – https://www.aans.org/patients/conditions-treatments/low-back-pain/#:~:text=Sprains%20&%20Strains,other%20tests%2C%20which%20may%20include

3. Review of Effective Treatments for Low Back Pain – https://www.mdpi.com/1648-9144/60/6/849

4. Harvard Health: Stretching and Strengthening Exercises – https://www.health.harvard.edu/pain/stretching-and-strengthening-exercises-to-relieve-and-prevent-lower-back-pain

5. Preventing Back Pain – Office of Disease Prevention and Health Promotion – https://odphp.health.gov/myhealthfinder/healthy-living/safety/prevent-back-pain

6. Lumi Soul: Why a Holistic Fitness Approach Works – https://www.lumi-soul.com/post/5-reasons-why-a-holistic-fitness-approach-heals-injuries-relieves-stress-and-transforms-your-body