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Writer's pictureDerek Lund

Self-Treatment Strategies for Lower Back Pain


Spine pain, particularly lower back pain, is a widespread issue affecting millions of people worldwide. While seeking professional help is essential, empowering yourself with effective self-treatment strategies can significantly improve your spine health and overall well-being. In this comprehensive guide, we'll explore the best practices for treating spine pain, focusing on self-treatment methods supported by research and expert recommendations.





Lower back pain is notoriously challenging to treat due to its multifactorial nature and the complexity of the spine's structure. Did you know two adjoining vertebrae can have 6 to12 joints in between them?


Many healthcare providers are hesitant to address back pain, often leaving patients feeling frustrated and unsure where to turn. However, taking an active role in managing spine pain through self-treatment can lead to significant improvements in symptoms and function.


Balancing Mobility and Stability:

Achieving a balance between mobility and stability is crucial for spine and whole body health. Research suggests that targeting both aspects through specific exercises and stretches can alleviate pain and improve function. While mobility exercises focus on increasing range of motion and flexibility, stability exercises aim to strengthen the core and supporting muscles to provide better spinal support and mobility.


Exercises and Stretches for Self-Treatment:

Several exercises and stretches can be incorporated into your self-treatment routine to relieve spine pain and improve mobility:

  1. Cat-Cow Stretch: This yoga-inspired stretch helps improve spinal flexibility and mobility by gently arching and rounding the back.

  2. Pelvic Tilts: Pelvic tilts strengthen the core muscles and stabilize the pelvis, reducing strain on the lower back.

  3. Bridge Exercise: Bridges target the glutes and hamstrings while also engaging the core muscles to support the spine.

  4. Quadruped Arm and Leg Raise: More commonly known as the "Bird-Dog", this exercise improves core stability and balance while also enhancing coordination and spinal alignment.

  5. Hamstring Stretch: Tight hamstrings can contribute to lower back pain, so incorporating hamstring stretches can help alleviate tension in the back and improve flexibility.

  6. Press Ups: We live in a flexed world between long hours sitting, bending, and lifting. Many people struggle with movement into extension (or bending backwards) and press ups are one of our most commonly prescribed exercises in the clinic to restore proper range of motion in the early stages of lower back pain treatment.

Imaging and Professional Intervention:

Contrary to popular belief, imaging such as X-rays and MRIs is often unnecessary for diagnosing and managing lower back pain, as most cases do not require surgical intervention. Instead, focusing on conservative treatments such as exercise, conservative care, and self-management strategies is more effective in improving the condition.


Other Ways to Alleviate Spine Pain:

In addition to exercises and stretches, several other self-treatment options can help manage spine pain:

  1. Heat and Cold Therapy: Applying heat or cold packs to the affected area can provide temporary pain relief.

  2. Ergonomic Modifications: Making adjustments to your workstation or daily activities to promote better posture and spinal alignment can prevent exacerbation of pain.

  3. Mind-Body Techniques: Practices like mindfulness meditation and deep breathing can help reduce stress and alleviate muscle tension, contributing to overall spine health.

The Importance of Movement:

Maintaining an active lifestyle, including regular walking, is crucial for managing spine pain. Walking helps improve circulation, strengthen muscles, and promote spinal alignment, contributing to overall spine health and function.


Spine pain can significantly impact your daily life, but with the right self-treatment strategies, you can take control of your spine health and experience relief from pain and discomfort. By incorporating targeted exercises, stretches, and other self-management techniques into your routine, you can support your spine's mobility, stability, and overall well-being. Remember, while self-treatment is valuable, consulting with a healthcare professional for personalized guidance and support is essential for managing spine pain effectively.


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