Lower back pain is so common today that people don’t care about it as much as other diseases. Almost every one of us experience, or have experienced, lower back pain at some point in our lives. The good thing is that it usually disappears on its own. But if it doesn’t for some reason, here are some simple lifestyle changes that can help relieve lower back pain.

1. Keeping a Pillow Under Your Knees
Unconventional as it sounds, keeping a pillow under your knees while sleeping can significantly reduce lower back pain. How this works is when you sleep on your back, your upper body weight is on it. This increases the pressure on it, which is what you experience as back pain. Keeping a pillow under your knees elevates your legs and reduces the pressure on your lower back. Doing this can actually cut the pressure on your back by half.

2. Work on your posture
Every one of us has been guilty of slouching from time to time. We keep doing it, despite knowing the long-term consequences it has on our body. But if you’re suffering from lower back pain, you can’t afford to slouch anymore. It will cause further damage to your spine, which after some time, has the potential to become chronic. So start practicing good posture. Avoid slouching, rounding your shoulders, and bending sideways while standing.

3. Focus on Your Core
Exercise plays an important role in relieving lower back pain. Training routines that are focused on your core muscles are especially important as they strengthen the back and reduce the risk of various back problems. Back and abdominal exercises are the best for strengthening your core. While it is advised that you work on your core at least twice a week, try to do it daily, if you can, as it will help get rid of lower back pain quickly.

4. Lose weight
Being overweight increases the risk of lower back pain: the extra weight on the spine can cause the vertebrae to become misaligned. This is what one could be experiencing as lower back pain. Meanwhile, being overweight also increases the risk of various health conditions; some of which, like diabetes, are chronic in nature. So one must strive to be fit and make healthier food choices to reach a healthy weight level.

5. Quit Smoking
Even if you don’t have lower back pain, smoking is something you should avoid. It increases the risk of many conditions, including cancer. People suffering from lower back pain can suffer from permanent damage to their back if they keep smoking. The nicotine found in cigarettes can contribute to the degeneration of the intervertebral disks in the spine. It does so by restricting blood flow to the disks, causing them to dry out and even crack. Smoking can negatively impact your recovery from lower back pain as well.