Woman in white tank top and blue shorts with her hands on her lower back

4 Tips to Reduce Your Lower Back Pain Today

Lower back pain is a common complaint among adults, with an estimated 80% of people experiencing it in their lifetimes. It can range from a mild ache to severe and disabling pain that makes even everyday activities difficult. While there are many causes of lower back pain, one of the most common is poor posture or injury to the muscles, ligaments, and discs that support the spine.

Fortunately, there are also many ways to prevent and treat this condition so you can get relief from your symptoms and get back to living life comfortably. In this article, we’ll discuss some tips for preventing and managing lower back pain.

Exercise Regularly

If you are grappling with lower back pain, you may feel like resting, but movement can be incredibly beneficial for your back. Strengthening your core muscles and back can help reduce the strain on your back. Exercises for lower back pain help support your spine and improve its flexibility.

When we exercise, our body produces endorphins and other natural pain-killing chemicals that promote a sense of well-being. Also, regular physical activity improves circulation to the spinal discs, strengthening them.

Nevertheless, while exercise is important, don’t overdo it. If a particular exercise exacerbates your lower back pain, do not work through the pain.

Make Ergonomic Changes at Work

If you spend a lot of time at your computer, it is advised to adjust your monitor so that it doesn’t cause you pain and discomfort over time. Aim to have the top of the screen at or slightly below eye level. This simple trick will help prevent strain on your neck and back. Invest in an ergonomic chair with a backrest that supports the natural inward curve of your spine. In addition to this, place your keyboard at a height that allows you to bend your elbows 90 degrees.

Give Chiropractic Care a Try

Chiropractic care is an effective solution for those that want to avoid over-the-counter pain medications.

If you are looking for lower back pain treatment near Burien then look no further than Ascent Chiropractic. At Ascent our chiropractors are trained to perform adjustments, which involve applying controlled pressure to the affected joint to move it back into alignment. Some common goals of chiropractic care include improving flexibility and strength and reducing pain.

Try Heat and Cold Therapy

You can apply ice, heat, or both, to your lower back. While heat therapy can help ease muscle pain and stiffness, cold therapy, in addition to reducing pain, can help manage inflammation, bruising, and swelling.

How to Apply Heat Therapy?

Wrap a hot water bottle or a heat pack in a few towels and place it over your back for 10-15 minutes. You can also take a warm bath or shower. Heat improves circulation, so your muscles get the nutrients and oxygen that they need to heal.

How to Apply Cold Therapy?

Wrap an ice pack in a towel and place it over the sore area for 10-15 minutes. Repeat every 2-3 hours. Cold therapy can reduce swelling and may reduce sensitivity to pain.

At Ascent Chiropractic, we take a whole-body approach to care which means that we look at the whole rather than the sum of its parts. Our techniques are designed to improve neuromusculoskeletal health so our clients can continue to enjoy their favorite activities without injury. To learn more, call 206-241-3836.


17651 1st Ave S, Suite 101
Normandy Park, WA 98148

Phone: 206-241-3836
Fax: 206-241-3967


Monday 9:00 am – 6:00 pm
Tuesday 9:00 am – 6:00 pm
Wednesday 9:00 am – 6:00 pm
Thursday 9:00 am – 6:00 pm
Friday 9:00 am – 6:00 pm
Saturday Closed
Sunday Closed

Achieving Ascent Chiropractic does not happen overnight. However, through regular chiropractic adjustments and lifestyle changes your body can be stronger, more active, and pain-free. Work with us to correct the cause of your body’s dysfunction.

Area We Serve

Des Moines