Aside from traditional treatments such as physical therapy, medications, and chiropractic adjustments, there are also several helpful lifestyle changes that can provide relief for lower back pain.

These include:

1. Exercise

Regular exercise is important for maintaining a healthy spine and can help improve flexibility and strength in the muscles that support the spine. However, it’s important to avoid exercises that require you to lift heavy weights or twist your body abruptly, as these movements could aggravate the condition further. 

Rather than focusing on weight-bearing exercises, it may be beneficial to focus more on low-impact activities such as swimming or gentle stretching routines.

2. Posture

Poor posture can contribute to lower back pain, so it’s important to pay attention to the way you’re sitting, standing, and sleeping. For example, make sure your hips are in line with your shoulders and ensure that when you sit down, the backs of your knees are slightly higher than your hips. It may also be beneficial to use a lumbar support pillow while sitting or lying down – this will help hold the spine in an anatomically correct position.

3. Stress Management

Stress can aggravate lower back pain due to its effects on the muscles of the body, so it’s important to find ways to reduce stress levels if you suffer from chronic back pain. This could include taking up activities such as yoga or meditation or engaging in regular physical exercise.

4. Sleep Position

As mentioned above, posture is important for relieving lower back pain. When sleeping, it’s best to lie on your side with a pillow between the legs and another one beneath the knees to prevent twisting of the spine during sleep. It would help if you also used a mattress that’s supportive yet still comfortable – neither too hard nor too soft – as this can help reduce morning stiffness and discomfort.

5. Diet

Eating a balanced diet that is low in saturated fats and high in fiber can help reduce inflammation, which is often associated with lower back pain. It’s also important to stay hydrated, as being dehydrated can cause tension and stiffness in the spine. In addition, certain herbal supplements such as ginger and turmeric may help reduce inflammation and pain.

6. Supplements

Omega-3 fatty acids and other anti-inflammatory supplements can help reduce inflammation and pain in the lower back. It’s important to speak with your doctor before starting any supplement regimen, as there are potential side effects associated with some of these supplements.


By making a few simple lifestyle changes such as these, it is possible to improve lower back pain without resorting to complicated treatments or medications. By including regular exercise and stretching into a daily routine, taking steps to improve posture, and reducing stress levels, people may find significant relief from their back pain over time. 

In addition, eating a healthy diet and considering the use of certain supplements or Delta 8 Gummies may also provide additional relief for chronic lower back pain sufferers.

Photo by Yan Krukov