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Apr 15 • Wellness Wednesday-tips&tools
#WellnessWednesday How to Fix Back Pain Naturally💪
These 3 proven techniques relieve lower back pain fast! Read on to learn more and let me know if you try any of them below👇
Lower back pain is one of the most common complaints I see with clients. In fact, nearly 80% of adults experience lower back pain at some point in their lives😲
The good news is that some of the most effective strategies for how to fix back pain naturally are also incredibly simple!
Below are 3 techniques I frequently use with clients to restore movement, reduce tension, and provide long-term lower back pain relief.
Technique #1: The McKenzie Method for Back Pain⭐
One of the most effective physical therapy exercises for lower back pain is the McKenzie extension exercise.
This technique encourages the spine to move into extension, which can help reduce pressure on spinal discs and restore healthy spinal movement.
How to Perform the McKenzie Extension
- Lie face down on the ground.
- Place your hands under your shoulders as if starting a push-up.
- Slowly press your upper body upward while keeping your hips on the floor.
- Hold the position for 5-10 seconds.
- Lower yourself back down and repeat.
Why the McKenzie Method Works🤓
The McKenzie extension helps:
- Reduce pressure on the lumbar discs
- Reverse the flexed posture created by sitting
- Improve spinal mobility
- Provide immediate lower back pain relief for many people
For clients who sit frequently, this exercise can dramatically improve how their back feels within minutes.
Technique #2: Spinal Extension Reset (Lying in Extension)⭐
Sometimes the simplest solution is simply allowing the spine to return to its natural extension position.
Spending a few minutes lying in extension can help decompress the lower back and relax surrounding muscles.
How to Perform the Extension Reset
- Lie face down on the floor or a mat.
- Place your forearms under your shoulders so your chest lifts slightly.
- Let your lower back relax completely.
- Breathe slowly and remain here for 1-3 minutes.
Why This Helps Lower Back Pain🤓
This position allows the body to:
- Reverse prolonged sitting posture
- Reduce compression in the spine
- Relax muscles surrounding the lumbar spine
Think of this as a reset position for your spine. Even a few minutes each day can significantly reduce stiffness.
Technique #3: Release the Hips (Piriformis, Glutes, and QL)⭐
If you want to know how to fix back pain naturally, addressing the hips is essential.
Three muscles frequently responsible for back tension include:
Piriformis
A deep hip muscle that can irritate surrounding nerves when tight.
Glutes
These muscles stabilize the pelvis and support the lower back. Weak or tight glutes often contribute to back pain.
Quadratus Lumborum (QL)
The QL connects the spine to the pelvis and often tightens when the body compensates for hip dysfunction.
How to Release These Muscles
Using a foam roller or lacrosse ball, gently roll:
- The glutes
- The outer hip
- The area just above the back of the hip bone (QL)
Spend 30-60 seconds per area.
Why Hip Release Helps Lower Back Pain🤓
Releasing these muscles can:
- Restore hip mobility
- Reduce tension pulling on the spine
- Improve posture and movement patterns
When the hips move well, the spine no longer has to compensate.
The Bigger Picture of Fixing Back Pain📸
Lower back pain rarely improves from one exercise alone. It improves when we restore movement, posture, and muscle balance throughout the body.
The three techniques above address the most common causes of back pain:
- prolonged sitting
- tight hips
- spinal stiffness
Used consistently, they can dramatically improve how your back feels👍Hope this helps!
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#WellnessWednesday How to Fix Back Pain Naturally💪
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