Low back pain is a common occurrence and can quickly turn into a long-term cause of chronic pain. Once you begin to experience back pain, it is important to try several strategies that can help with back pain. 

Increase Support

Adding back support in multiple ways can improve your current pain and keep it from becoming worse. During the day, you may want to wear a back brace or other supportive wear to encourage you to have good posture. Over time, you may find you need support less as you are able to maintain good posture on your own. A good-quality office chair is another worthwhile investment to add support. The chair should mimic the natural curvature of your spine and reach your mid-back. Additionally, the chair should have adequate seat depth so your knees are at a right angle. Other types of support that can minimize back pain include your mattress. A firm but comfortable mattress is supportive, and many people with chronic back pain find they sleep better and have less pain if they invest in a better mattress.

Strengthen Your Back

Regular exercise to strengthen your back muscles is another approach to reducing back pain. You should speak with your doctor before engaging in any strengthening program, especially with back pain since some underlying causes for back pain could be made worse. The easiest exercises to improve back strength are squats and deadlifts. When performing squats, simply start with your own body weight until you have proper form. During the squat, you need to keep your upper-torso upright and avoid leaning forward. As you become accustomed to the motion, you can begin to add weights, either with a bar or kettle-bell. Similarly, with deadlifts, keeping your spine in a neutral alignment with your legs and back working equally to move the bar off the floor is the goal.

Eliminate Excess Weight

Excess weight is a significant culprit of low back pain, especially if you happen to carry more weight around the middle. Although you cannot spot-reduce, you can simultaneously work on reducing body fat and building overall strength. If you are sedentary and experience significant low back pain, it is best to consult with a doctor, physical therapist, or another medical professional to guide you on both diet and exercise programs. Starting with simple exercises like walking can be necessary to start your weight loss and reach a body weight where you can increase your exercise safely.

Although low back pain is a common problem, you can prevent the problem from becoming chronic by addressing back pain early. Early intervention will give you the best chance at avoiding long-term limitations from back pain.