How to Fix Your Low Back Pain (INSTANTLY!) - Dr. Berg

author avatar Dr. Eric Berg 09/20/2023

Ever twisted the wrong way and felt that sudden jolt of pain in your lower back? You're not alone. Instant relief for low back pain is a quest many adults embark on, considering how common this discomfort has become.

Maybe you've been too sedentary or lifted something incorrectly, leading to your back pain. Perhaps it's an old sports injury playing up again or those worn-out shoes causing poor posture. The causes are as varied as they are numerous.

Fear not! This post offers practical solutions to help ease that nagging ache - from effective stretches to vitamin D benefits; even walking barefoot can work wonders!

And you know what? We will also delve into some convenient over-the-counter remedies that provide fast relief and tips on selecting the appropriate footwear. Stay right here, don't go anywhere.

Understanding the Causes of Low Back Pain

When understanding low back pain, it's essential first to explore common reasons. Often, adults experience this discomfort due to poor posture or sitting for long periods. Muscle spasms can also be a key contributor.

The Impact of Prolonged Sitting

Sitting in one position for too long causes your lower back muscles to contract and shorten - much like when you're experiencing pain from a sports injury. This is especially true if your abdominal muscles aren't engaged properly while seated.

A study published by BioMed Central (BMC) showed that out of 1,000 participants studied over two years, those who sat more than nine hours per day were at an increased risk of developing chronic low back pain.

Asymmetrical Muscle Tightness and Old Injuries

If you've ever played golf or tennis, you might understand how these activities could lead to asymmetrical muscle tightness - another common cause of low back pain.

The same goes for any old injuries that may have resulted in wear and tear on the joints; such damage often contributes to intense discomfort.

Research from the Journal Of Orthopaedic & Sports Physical Therapy shows startling statistics.

Among people with recurrent episodes of low back pain, 11% had previous sports injuries that contributed to their discomfort.

So, if you're feeling a twinge in your lower back due to an intense game of golf or long periods of sitting - know that many other adults experience similar issues for the same reasons.

Many adults experience similar issues due to the same common reasons. But don't worry. The encouraging thing is there are many possibilities for dealing with it.

Effective Stretches for Low Back Pain Relief

If you're seeking relief from lower back pain, stretching is a great place to start. But not just any stretch will do—you need targeted movements that can specifically address the tightness and discomfort in your lower back.

Quadriceps Stretch Technique

The quadriceps muscle is a surprising ally in this battle against low back pain. When done correctly, the quadriceps stretch helps alleviate tension along your spine caused by tight front thigh muscles pulling on your pelvis. Here's how to perform it:

  1. Stand next to a wall or chair for balance if needed.

  2. Bend one knee and grab your ankle with the hand on the same side.

  3. Gently pull up on your ankle towards your buttock until you feel a mild stretch down the front of your thigh.

  4. Maintain an upright posture throughout—avoid leaning forward or sideways, as this may reduce the effectiveness of the stretch and potentially cause strain elsewhere.

Holding each stretch for 30 seconds at least once daily should help loosen those muscles contributing to low back pain.

Other Beneficial Stretches

In addition to quadriceps stretches, several other practical exercises target key areas often associated with lower-back issues: pelvic tilts and knee-to-chest stretches.

Knee-to-chest stretches help decompress the spine and relieve glutes, hamstrings, and lower back tension.

  • To relieve lower back pain, start lying on your back with both knees bent and feet flat on the ground.

  • Bring one knee up to your chest while keeping the other foot on the ground, or extend out straight if comfortable.

Woman with back pain

The Role of Vitamin D in Alleviating Low Back Pain

Surprisingly, vitamin D has a vital part to play in the management of low back pain. It's not just about the sun and strong bones; this vital nutrient is also essential to our spinal health.

Vitamin D: The Unsung Hero for Your Spine

Did you know that low vitamin D levels are often found in people with chronic low back pain?

Studies have shown that adequate levels can help provide relief. So how does this work? Let me explain.

The Connection Between Vitamin D and Chronic Low Back Pain

Vitamin D helps maintain bone health by aiding calcium absorption.

This function is critical because your lower spine carries most of your body's weight, making it more susceptible to wear and tear if not adequately supported with enough calcium.

This correlation between vitamin D deficiency and persistent discomfort gives us insight into why maintaining healthy levels could offer natural pain relievers for those who need them most.

Bolstering Your Levels Can Provide Relief

To keep your lower back happy, ensuring sufficient Vitamin-D-rich foods like fatty fish or fortified dairy products can be beneficial.

But remember, too much can lead to other issues, so balance is key.

Finding Balance with Supplements

If getting enough sunlight or maintaining a proper diet proves challenging, don't fret. Supplements can be a practical solution.

Research has shown that Vitamin D supplements can relieve chronic low back pain sufferers.

It's always best to consult your healthcare provider before starting any new supplement regimen.

Avoiding Deficiency is Key

Looking after your lower back is all about prevention. Regular check-ups make sure you're not falling behind.

The Benefits of Walking for Low Back Pain Relief

Walking can be a highly effective remedy for relieving low back pain, including addressing the discomfort caused by tight psoas on one side.

This simple yet powerful exercise engages various muscle groups, promoting better posture and spinal alignment. Additionally, walking helps improve circulation, reducing inflammation and stiffness in the lower back.

Regular walking, even for short distances, can significantly contribute to low back pain relief, making it a valuable addition to any wellness routine.

Furthermore, walking is a low-impact activity, making it suitable for individuals of various fitness levels and ages.

It doesn't require any special equipment, and you can easily incorporate it into your daily routine.

Whether you're dealing with tight psoas or general low back pain, taking a brisk walk daily can make a noticeable difference in your overall comfort and well-being.

Walking Barefoot

Consider walking barefoot in the backyard as a surprising but beneficial tip. Connecting with nature through walking barefoot in the backyard can relieve those suffering from foot and lower back pain.

Nature provides different surfaces that challenge our feet in unique ways. Grassy areas are soft and forgiving, reducing the impact on joints when we walk.

In contrast, more complex surfaces like concrete or stone may be more challenging but allow muscles in our feet to strengthen over time.

Going shoeless, or 'earthing,' allows us to make direct contact with these varying textures, stimulating nerve endings in our feet which send signals up through the body and improving posture alignment - key factors contributing towards relieving low back pain.

Tackling Prolonged Sitting Effects With Walking

Prolonged sitting tightens hip flexors while weakening glutes – both essential muscle groups connected directly to your lower spine health. This combination often leads people right into discomfort land.

Stat 5: Research shows that regular movement breaks during long periods at a desk job significantly decrease instances of lower back problems.

Making sure you take regular walks throughout your day keeps blood flowing efficiently around your body (including those hard-working spinal discs), gives those muscles a well-deserved stretch, and strengthens them over time.

So, why not turn that daily office coffee run into a short walk? Or perhaps try parking further away from your destination to incorporate more steps into your routine. The possibilities are endless.

The Impact of Inflammation

Most of the time, it's inflammation that plays the villain in the story of back pain.

The Importance of Proper Footwear in Preventing Low Back Pain

Surprisingly, the type of shoes you wear can considerably affect your lower back pain. Choosing footwear that provides adequate support and cushioning is essential for maintaining proper posture and reducing stress on your lower back.

A common mistake many people make is choosing style over comfort. However, this approach could do more harm than good when preventing low back pain.

Finding the Right Balance

High heels may look stylish, but they can wreak havoc on your spine's alignment. On the other hand, completely flat shoes lack the necessary arch support. So what's the solution? Finding a happy medium with supportive yet comfortable footwear.

You don't need to sacrifice style for comfort - plenty of options provide both. Look for shoes with a moderate heel height (around 1 inch), ample underfoot cushioning, and enough room in the toe box to not cramp your feet.

Incorporating Orthotics

If you're already experiencing low back pain or have certain foot conditions like flat feet or high arches, orthotic inserts might be worth considering. They help align your feet properly while walking or standing, relieving strain off your lower back.

The Role of Athletic Shoes

Athletic shoes often come equipped with additional features such as shock absorption and stability control – making them an excellent choice for preventing low back pain.

Engaging in high-impact activities like running or jumping can benefit from athletic shoes, as they often have added features such as shock absorption and stability control that help prevent low back pain.

Remember, all shoes wear out over time and lose their supportive features. Regularly replacing worn-out athletic shoes can help maintain the health of your lower back.


Low back pain can hit anyone, anytime. But now you know the common causes and how to tackle them head-on. You've learned that stretches like quadriceps and knee-to-chest can offer instant relief for low back pain.

The magic of Vitamin D is not just limited to bones; it's a powerful ally against this discomfort too! Taking those steps barefoot or choosing the proper footwear also counts in easing your lower back strain.

Solving low back pain doesn't always require drastic measures – sometimes, simple changes make a big difference! Keep these tips close by because nobody has time for an achy back!

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