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10 Ways to Relieve Your Back Discomfort

by Dr. Marcus Laux

Published 02/03/09

Doing What It Takes to Get Your Back in Shape

In fact, there are a number of steps you can take to help relieve everyday back discomfort and restore your freedom and joy of life.

1. Start by seeing a naturopathic physician, a chiropractor, or an acupuncturist. They will help you to efficiently and effectively correct existing back discomfort.
2. Consider getting regular massages to help loosen tight muscles. It’s good not only for your back, but also your general well-being.
3. Remember to lift with your thighs and butt—not your back. Bend your knees to do this properly. I wish this concept had sunken in early enough for me to have avoided some discomfort, but it’s never too late to do it right.
4. Sit properly to keep your back from being unnecessarily stressed. Sitting actually puts more pressure on your back than any other position, even standing. So make sure you slide all the way into your chair to gain full back support—don’t sit on the edge of your chair. Try to keep at least one knee above your hips (a footstool can help you do this regularly). And don’t cross your legs for very long.
5. Consider getting a back support cushion to give you extra support in your lower back area. The back support I use and personally recommend is called the Obus Forme Ultimate Backrest. It has a built-in custom air function that allows you to control the level of support in your lumbar region. And its special S-shape frame gently conforms to the contours of your back and lets your spine find its unique neutral position—which is the best possible sitting posture for your back. It helps reduce everyday back pain and prevents recurring back discomfort. Plus, it has a heated massage. It’s honestly a true blessing for your back!
6. If necessary, lose weight. Excess weight places abnormal stress on your spine by increasing pressure and creating more work for the surrounding muscles.
7. Sleep in the fetal position on your right side. This position is the most protective and usually the most comfortable for lower back pain. I suggested lying on your right side because it aids in digestion and bowel motility.
8. Stretch your body. This is the key to overall muscle and joint health, especially with lower back discomfort. Make sure you stretch and lengthen your hamstrings. Take a yoga class, or consult a qualified trainer to get exercises that are appropriate for you. Just remember to start slowly and go at your own pace—don’t over do it. Take several months if necessary to move on to the more advanced positions.
9. Increase your abdominal strength—it’s actually vital for good back health. Use an abdominal machine at the gym or a quality abdominal device you can find at the sporting goods store. You can also do basic abdominal crunches on the floor. Just make sure you don’t do the full sit-ups they taught us back in high-school. Those old-school sit-ups can put additional strain on the back with their wide range of motion.
10. Protect your joints with glucosamine, PeneZyme, and grape seed extract. These three powerful nutrients nourish your joints and help them to move freely. Glucosamine is naturally produced by your body and it helps lubricate and protect your joints. It’s also one of the building blocks of proteoglycans, which are a vital part of your cartilage. In fact, glucosamine stimulates the growth of cartilage cells and reduces proteoglycan breakdown.

I also recommend taking PeneZyme, more commonly known as Univestin. It helps to relieve everyday joint pain. The third nutrient, grape seed extract, is a powerful antioxidant for joint care because of the oligomeric proanthocyanidins (OPCs) it contains. OPCs have been shown to bind to the collagen in your joint connective tissue, and preliminary research suggests this may help strengthen joint tissue.

Making these types of small changes can be truly remarkable. Think about all the times your aching back got in the way of your enjoyment—stopped you from exercising, traveling, or even sitting in a restaurant comfortably. You owe it to yourself to help relieve everyday back discomfort and restore freedom so you can live life to its fullest.

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