Lower Back Pain Forever Crushed

By | July 20, 2020

How to Be Lower Back Pain-Free & Move Freely Again: The Ultimate 2020 Guide

Introduction to the Pain-Free Process:

This post is for people who are willing to try their utmost. To do whatever it takes to bring your health back to life. To eliminate as best you can forever your lower back pain. To summon small moments of courage and push yourself temporarily outside of your comfort zone. To begin the whole health transformation you’ve been craving in your life.

If you have developed stiffness in your joints, or are concerned that in a few years you may develop this stiffness, and want either an immediate treatment or a preventative treatment for this condition you are in the right place.  We have an ultimate guide for you based on all of the best modern findings.

Naming the Lower Back Pain. Knowing the Enemy:

The first thing we need to find out is the area of pain that relates to you.  Go through these symptoms relating to the various problems cited below to isolate your case:

Pulled muscle and/or Ligament

Pulled muscle pain, inflammation, hampered movement, tenderness and bruising? … “A torn ligament is considered a severe sprain that will cause pain, inflammation, bruising and result in ankle instability, often making it difficult and painful to walk.

Cancer of the spinal cord

Pain feeling worse when you strain in any way, sneeze, or cough. Increased pain when you lie down, Pain that’s specific to the spine and that isn’t improved by taking medicine. Pain that spreads into the arms, feet, legs, or hips.

A Ruptured ( or slipped) Disc

Severe low back pain and, often, shooting pain down the back of the legs, known as sciatica.


Joint pain, tenderness and stiffness, inflammation in and around the joints, restricted movement of the joints, warm red skin over the affected joint, weakness and muscle wasting.

Kidney infections

Back, side (flank) or groin pain, Abdominal pain, Frequent urination, Strong, persistent urge to urinate, burning sensation or pain when urinating, Nausea and vomiting.

Infections of the spine

Unrelenting pain, day and night, that is not relieved by rest or traditional measures. Patients will often have back stiffness and a much-decreased range-of-motion. Also, weakness or numbness may occur.


Widespread pain, increased sensitivity to pain, extreme tiredness (fatigue), muscle stiffness, difficulty sleeping, problems with mental processes (known as “fibro-fog”), such as problems with memory and concentration, headaches, irritable bowel syndrome (IBS), a digestive condition that causes stomach pain and bloating.


Back pain and stiffness, pain and swelling in other parts of the body – caused by inflammation of the joints (arthritis) and inflammation where a tendon joins a bone (enthesitis), extreme tiredness (fatigue).

Kidney and bladder problems

Pain in your back or side, feeling sick, shivering and a high temperature.


Your posture and torso are thrown out of alignment later in pregnancy, and with the weight mostly in the front of your torso, it pulls on your back, causing pain.


Pain in your lower tummy or back (pelvic pain) – usually worse during your period, period pain that stops you doing normal activities, pain during or after sex, pain when peeing during your period, feeling sick, constipation, diarrhoea, or blood in your pee during your period.

Ovarian cysts

Pelvic pain –  Dull, heavy sensation to a sudden, severe and sharp pain, pain during sex, difficulty emptying your bowels, a frequent need to urinate, heavy periods, irregular periods or lighter periods than normal, bloating and a swollen tummy.

Uterine fibroid’s

Pelvic Discomfort Women with large fibroids feel heaviness or pressure in their lower abdomen or pelvis. Often this is described as a mild discomfort rather than a sharp pain. Sometimes, the enlarged uterus makes it difficult to lie face down, bend over or even mild exercise without discomfort.

So, now you have a good idea what your back pain problem is, the next question is, “What can I do about it?”

Q.how to relieve lower back pain while sleeping?

Q how to relieve lower back pain fast?

Q how to relieve herniated disc pain in the lower back?

Q how to relieve lower back pain during pregnancy?

Q lower back pain treatment at home.

Q lower back pain exercises.

Q lower back pain relief products.

Q back pain exercises at home.

Q lower back pain causes.

Q lower back pain causes female.

Q lower back exercises at home

Let us Look and See if we can find some answers.

Sure-Fire Remedies for Lower Back Pain

Q.how to relieve lower back pain while sleeping?

Check your mattress first.  A firm, not sagging foundation is the first requisite. Then your sleep position is important. On your back or on your side is considered best for your spine. Put a pillow between your knees.  The pillow will keep your hips, pelvis, and spine in better alignment. Try it and you will see.

Q how to relieve lower back pain fast?
“Our spines are like the rest of our body — they’re meant to move,” says E. Anne Reicherter, PhD, PT, DPT. Keep on with your regular activities. Make your bed, go to work, walk the dog. Take gentle regular aerobic exercises like swimming, bicycling, and walking and you will see that you — and your back — become more mobile. Just don’t overdo it. There’s no need to run a 100-meter sprint.

Q how to relieve herniated disc pain in the lower back?
Simple yoga stretching exercises and/or aerobic exercises can effectively control your herniated disc pain. … Moderate aerobic activities, best being walking, biking, and swimming, also help relieve pain.

Q how to relieve lower back pain during pregnancy?
Your alignment is out of sync, pushing you forward as you walk. Wear low-heeled — not flat — shoes with good arch support.  When lifting, knees bent, don’t put pressure on your lower back. When sleeping, on your back or on your side is considered best for your spine. Put a pillow between your knees.

 Q lower back pain treatment at home.
Consider gentle back massage at home.  This helps to reduce back pain.                A herbal remedy called Devils Claw has been used with great effect for many years. Simple yoga stretching exercises and/or aerobic exercises will also benefit you.

Q lower back pain exercises.
Stretch your muscles. Stretching is a great way to relieve chronic and acute lower back pain—and prevent future lower back problems. See the yoga exercises further down the post.

Q lower back pain relief products.
Shoe Insoles could help? Pressure insoles contour to your feet to provide clinically proven pressure relief. Stabilisation misalignment of your foot position can lead to unnatural walking motions. This causes stress to your feet, which can move up your body and result in knee, hip or lower back pain. InBalance insoles help to stabilise the position of your feet to support your natural walking style.
Lumbar Supports allows the front of your body to effortlessly stretch out and upwards, and the surrounding muscles start to relax, gently decompressing the discs in your vertebrae, realigning the spine, relieving tension and pain.

Q back pain exercises at home.
Stretch your muscles. Stretching is a great way to relieve chronic and acute lower back pain—and prevent future lower back problems. See the yoga exercises further down the post.

Q lower back pain causes.
Most commonly, bodily mechanical issues and soft-tissue injuries are the cause of low back pain. These injuries can include damage to the intervertebral discs, compression of nerve roots, and improper movement of the spinal joints. The single most common cause of lower back pain is a torn or pulled muscle and/or ligament.

Q lower back pain causes female.
Lower back pain is caused by everyday wear and tear, degenerative arthritis, an injury, loss of muscle strength, or the hormonal, muscular and postural changes that occur during and after pregnancy.

Q lower back exercises at home
Performing home exercises, like pelvic tilts, or abdominal exercises to work the core muscles can prevent injury, increase stability, and improve flexibility.

Shall I reduce my exercise until I fully recover?

Do you believe exercise is to be avoided when your back hurts?  This is a big MYTH. Regular exercise prevents back pain.  But you have to know which exercises.

“Our spines are like the rest of our body — they’re meant to move,” says E. Anne Reicherter, PhD, PT, DPT. Keep on with your regular activities. Make your bed, go to work, walk the dog. Take gentle regular aerobic exercises like swimming, bicycling, and walking and you will see that you — and your back — become more mobile. Just don’t overdo it. There’s no need to run a 100-meter sprint.

It is often easy to remain inactive if you are in pain. Some people are even frightened of exaggerating the condition. They might be worried that the pain is a sign of a back injury. But that certainly isn’t the case when it comes to non-specific back pain, which is usually caused by many numerous non-specific factors. These include weak or tense core muscles, inappropriate physical strain, a problem with the processing of pain in the brain, as well as general stress and other types of emotional stress. It’s important to remember that if the doctor has ruled out serious causes of the symptoms, in which case he will advise no exercise,  there is no need to be afraid of movement.

The good news is that in by far the majority of cases it isn’t a serious problem, and it might just be caused by a simple strain to a muscle or ligament.

As best you can, continue with your everyday activities, read the rest of this article for the very best up to date advice, and before you know it, you will be back to your old self.

Being active and exercising won’t make your back pain worse, even if you have a bit of pain and discomfort at first. Staying active will help you get better. Keep this to the forefront of your mind.

Go through these remedies for Lower Back Pain listed below, and find out which will target your Lower Back Pain.

The Ancient Magic of Yoga Stretches
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Supine Hamstring Stretch
To stretch your hamstrings lie on your back and bring one leg straight up. This common version can be found in yoga, at the gym, and in fitness studios. There are lots of variations to this hamstring exercise to suit all ages and flexibility.

Two Knee Twist
Lying flat on your back, bring both arms out to the side to form a “T” with palms on the floor. Keeping your legs bent, slowly lower your legs to one side of you.

Pigeon Pose
Pigeon Pose is a kneeling back-bending exercise in modern yoga promoting flexibility of the spine.

Sphinx Pose
A gentle backbend is suitable for most beginners. It lengthens the abdominal muscles, flexes and strengthens the spine.

Thread the Needle
This pose provides a mild twist to the spine, flexes the torso, which further reduces tension throughout the body.

Legs Up the Wall
This yoga exercise is considered a restorative, gentle inversion of your torso, giving great calmness and feeling of well being.

Knees to Chest
This Yoga pose helps to keep your lower back limber. It is often used as a soothing counter-pose to backbends and spinal twists.

Yoga Cat
This Yoga pose provides a gentle massage to the spine and belly organs.

Piriformis Seated Stretch
This stretch addresses an important point. If one piriformis muscle is tighter than the other it can negatively affect the balance of the sacroiliac joint, causing pain and/or instability.

Hip Flexors Stretch
This yoga pose helps to stretch and strengthen the hips.

Quads Lying Down Stretch
The quadriceps are extensors of the knee joint. They are extremely important. This stretch exercises them.

Downward Facing Dog
Is a standing Yoga pose and mild inversion that builds core strength while stretching the whole body.

Triangle Pose
Strengthens legs, knees, ankles, abdominals, obliques and back. Stimulates function of abdominal organs.

Upward Forward Bend
Stretches your hamstrings, and aligns your spine.

Lizard Lunge
Lizard Yoga Pose is a wonderful stretch for the hip flexors, the hamstrings, and the quadriceps. Helps with hip ligaments and strengthen the muscles in your legs.

Bound Ankle Pose
Yoga pose that opens up the hips and groins. It is also sometimes called “Cobbler’s Pose,” after the way cobblers in India sit on the ground to work on footwear.

Supine Hip Flexor Stretch
Yoga pose to help stretch and strengthen the hips and the surrounding muscles.

Cobra Stretch
Yoga Cobra Pose is to arch the spine backwards. This pose has benefits that include strengthening and stretching your back muscles.

Child’s Pose
Relieves back and neck pain, when done with head and torso supported

Stand to Attention Sergeant. Altering Your Posture can Amaze You

Wear supportive shoes.
Avoid completely flat shoes, and also if you are a lady, high heels.  A low heel (1/2″ to 1″) will be most comfortable.  For men, Birkenstock does a great range of supportive sandals.
Keep in mind that “everything’s connected.”  Stress or misalignment of one part of your body affects numerous other parts.  And what’s supporting it all?  Your feet!   This also explains why improper footwear is often the culprit behind unexplained back pain.  Anything affecting the feet can ultimately affect the back.

Watch Your Weight
When you are overweight the cervical spine has to bear extra weight than normal. And, as a result, it suffers greater wear and tear and increases your chance to suffer back pain.  Be very disciplined with your eating.  Realise it is in your own interest to keep those pounds off. The saying that “you dig your own grave with your knife and fork” is true.

Look into getting a new mattress
In looking for replacing your mattress, be like the three bears, look for one that is not too hard or not too soft.
If the mattress is too hard, it will drive down on your pressure points and cause misalignment. Similarly, if the bed is too soft, it will suck your body into the bed causing bad posture while you sleep, which can then lead to pain.

Get enough restorative sleep
When you rest at night your body is using this time to self-restore. When you get enough rest it has a healing impact on nearly every part of your body, improving your immune system, memory, and ability to learn. When it comes to your spine, getting enough rest at night allows for the particular muscles that spend all day supporting your spine to rest and relax.

Think ergonomically
Many people with chronic back pain every year could prevent it by small changes to your work environment. Take careful note if you have poor posture due to sitting improperly or badly adjusted workstations, or screens in the wrong height so you are stooping. But back pain can be a vicious cycle that can be alleviated by being aware and adopting small changes and better habits.

Watch your posture
When your full body is properly aligned, the joints and muscles in your back easily share the burden of supporting your body weight. Poor posture disrupts this balance. Slumping forces the muscles and tendons in the lower back to work harder than usual, raising the risk of sprains and strains. Poor posture can also cause unnatural wear between joints, potentially setting the stage for arthritis.

Book a massage
There are dozens of muscles that can cause low back pain. Sports Massage can help enormously with lower back pain.

Try Hot and Cold Remedies
Hot compresses are recommended by orthopaedic doctors to use on muscle injuries or common aches and pains from moving around a lot. Heat can help loosen up the back muscles and relieve tension, which in the end helps ease pain in the back. Heat is good for back stiffness and muscle spasms relief too. Warm compresses are used every couple of hours throughout the day until the back discomfort begins to ease away. The types of heat compresses that can be useful are heating pads, hot patches and body wrap warmers. Warm baths are also useful for back pain relief. When injuries occur to the back such as a broken bone or another kind of physical injury, cold compresses are usually useful.

Cold compresses help relieve inflammation and swelling. These types of compresses also help relieve pain and aches too. Cold compresses are used to relieve back pain by applying one every twenty to thirty minutes until relief is found. The types of cold compresses that can be useful for easing back pain away are ice packs, cold cloths, cooling body wraps and cold baths. However, some back problems that cause discomfort require a therapy that recommends the patient to use a combination of both hot and cold. This means twenty-minutes or so with a cold compress first and then an hour later twenty minutes with a hot one. This therapy is repeated throughout the entire day until the back pain begins to subside.

Exercise your core
There are many other exercises that not only protect your back and neck but work more of the core muscles, getting you more relief for your back. “These exercises focus on getting your spine into a good position and maintaining that while your extremities are moving.

Consider physical therapy
One particular type of lower back pain, called lumbar spinal stenosis, is sometimes treated with surgery. But physical therapy works just as well and comes with fewer unwanted complications — some of them life-threatening — so the benefits of physical therapy are obvious.

Stretch your hamstrings twice daily
Every individual who has suffered from low back pain should stretch their hamstring muscles once or twice daily. Simple hamstring stretching does not take much time, but healthy habits need time to build, although it can be difficult to remember, especially if there is little or no pain.

as experience working with treating people with chronic back problems to injuries through sports to general back spasms whilst doing the gardening.

Your Mind And Brain Will Make the New YOU

Release your inner endorphins
Challenging physical exercises release endorphins. But this time it is different. Change it around, as working the same muscles leads to wear and tear or injury. Do things the opposite way around. Use the opposite hand. Your non-dominant hand. Switch your body using the opposite foot first. Feeling uncoordinated is the point – ‘new’ movement- is how you get the endorphin rush. Your brain, as well as your body, will be exercised. Make it fun, so that you laugh at the same time.

Engage your brain
Exercise is taken to keep your body fit, you will need to get regular and varied physical exercise that includes aerobic, strength, flexibility, and balance exercises. But if you want to keep mentally fit, you may be unsure how about ways to exercise your brain. Only certain kinds of activities qualify as a genuine brain exercise. 
A few of the exercises I use for my brain are as follows:
Take a pen and paper and from memory, draw your local area including roads, shops, local landmarks, say within 200 metres of your home.  Just draw it as you imagine it. When finished check it with Google Maps, see how close you are to the real area.  What did you miss? When you have done this a few times, increase the area.  Then study a famous painting or a travel brochure and again recreate from memory.
Next is what is known as the four details observation exercise.  It is a great memory training exercise you can do anywhere.  Randomly choose someone whilst you are out and memorize four things about them. For example, you see a man sat on a bench outside a shop. He has dyed jet black hair, a gold and diamond earring, stonewashed blue denim jeans, and scuffed tan cowboy boots. The goal of this experiment is to observe the details first and then recall them later. This will exercise your brain.

Medical  Considerations. One Lower Back Pain Treatment You Probably Don’t Need
Medications, including pain relievers, non-steroidal anti-inflammatory drugs (NSAIDs), and muscle relaxants were always a standard part of the initial treatment of back pain. But, recommendations released in February 2017 urge doctors to change their approach to back pain once again.

Didn’t I just hear you say that NSAIDs don’t work well for back pain?

You did. A recent study found that NSAIDs did not work well for back pain.
But, new recommendations take that conclusion even further: it may be best to avoid medications altogether — at least at the start.

The American College of Physicians has just come out with new guidelines for the treatment of low back pain based on a review of more than 150 studies.
The big news?
Medications tend to have only temporary and modest benefits, so it makes sense to try something other than a pill.
The specifics depend on the type and duration of back pain.

For new low back pain (lasting less than 12 weeks), try:

Heat and Cold Remedies



spinal manipulation, as with chiropractic care.

Conclusion and Closing Thoughts
“Perhaps more than any other thoughts you have going around your mind, you know a tough decision has to be made.  Do I give in to this lower back pain and accept it’s power over me, or do I take back control?  When faced with this complex issue, it seems like the choice has power over you, because of the lower back pain you feel, not the other way around. But that isn’t fair. You deserve to feel in control. You deserve to be in control during the process.”

Now- What Are You Going to Do?
This post is for people who are willing to try their utmost.
To do whatever it takes to bring your health back to life.
To eliminate as best you can forever your lower back pain.
To summon small moments of courage and push yourself temporarily outside of your comfort zone.
To begin the whole health transformation you’ve been craving in your life.

Will this be You?

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I would love to keep in touch with you so please add yourself to my list and I will keep you up to date with all the latest developments.


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