“Oh, my aching back.” Have you said this? Most of us have. But it’s nothing to laugh at. Lower back pain can be debilitating and can ruin your quality of life. That’s why we have put together quick tips to alleviate the problem.

1. Don’t “fight through” the lower back pain

If you’ve already hurt your back, you shouldn’t just ignore the pain. Don’t bend, twist, or lift if it hurts.

2. Take it easy, but keep moving

Take it easy for a few days after the injury, but not for too long. As soon as you can (within a couple of days), start your morning off with gentle exercises that will help loosen you up and alleviate the pain. Remember – no intense twisting, bending, or heavy lifting.

3. Sleep in the right position

Sleep on your side with a couple of pillows between your knees to alleviate stress on your lower back. Lying flat is not recommended; however, if you must, try placing pillows under your legs so that your hips and knees are gently bent, to take the pressure off

4. Use anti-inflammatories and other pain relief methods

Over-the-counter anti-inflammatory medications like ibuprofen, acetaminophen, or aspirin can help ease pain. Use heat and/or cold on your lower back for pain relief as well.

5. Exercise and stretch – with caution

Do gentle stretching and simple exercises that get you moving. Incorporate exercise into your daily life. Strong core muscles can prevent reinjury.

6. Don’t slouch

Poor posture can worsen the back pain. Stand and sit with shoulders relaxed. Support your body against the back of your chair. If your chair doesn’t have proper lumbar support, place a rolled towel in the lumbar curve of your back.

7. Visit a Physio

A Physiotherapist can help relieve your back pain with non-invasive therapies. He/she may use diagnostic imaging or other lab tests to properly diagnose your pain. Your Physiotherapist can manipulate your spine and other joints to alleviate lower back pain and improve range of motion.

8. Lose weight

If you’re more than 10 pounds overweight, lose it. Even a few extra pounds around your middle can put unnecessary stress on your lower back , making injury more likely.

9. Drink Plenty of Water

Drink 8 to 10 glasses a day. Water helps lubricate and hydrate muscles and the discs in your spine.

10. Wear clothing that fits properly

Clothing that’s too tight can restrict movement especially when you lift, bend, or twist — and makes back injury more likely.