If there is one bodily issue many working individuals relate to, it is lower back pain.

Whether you are a desk-bound worker or constantly on the move, discomfort at the lower back can be frustrating to deal with.

While slight discomfort does not necessarily warrant a visit to a chiropractor, it is important to give your body the relief it needs as neglecting minor pains does have the potential to lead to other health issues in the future.

Find out how you can relieve yourself of lower back pain at home or in the office by reading on.

1. Maintain Good Posture

A lot of people are not giving enough importance to maintaining a good posture. Your back supports most of the weight of your body, and thus, it is important that you maintain a posture that will help your back carry your weight.

When you are standing, make sure that your back is aligned properly by sticking your chest slightly outwards. While sitting, it might be easier to just lay on your back, however, you still must maintain a proper posture and keep your back straight. Exercising your back muscles can help you maintain your posture for a longer period of time. Remember that maintaining a good posture helps you in the long run and can prevent future back pains.

If you are working from home or desk-bound most of the time during office hours, here are some quick tips to improve your posture and lessen lower back discomfort:

2. Spend A Few Minutes In Child’s Pose

One of the basic yoga poses, child’s pose is designed to help ease back pain. By elongating your back muscles through this simple pose, you can promote blood circulation and align your spine while stretching. It also opens up your hips and promotes relaxation to remove any back pain you might be feeling. Child’s pose is a quick and easy method of easing tension quickly.

What’s also great about child’s pose is that it also calms the mind. The next time you feel overwhelmed from work and pain in your lower back, find a quiet spot and simply stay in child’s pose for a few minutes. Enjoy the pose and give your body the tender-loving care it deserves.

3. Use A Tennis Ball to Massage Your Lower Back

Due to the natural shape of a tennis ball and its hardness, it is a perfect tool to massage your lower back all by yourself.

All you need to do is put a tennis ball between you and the wall and move around so the tennis ball rolls behind you. Make sure to apply enough pressure to prevent the ball from falling down.

At the same time, avoid pressing too hard especially if you have chronic pain. Go slow and do massage the specific areas where you feel the most pain.

4. Apply Heating Patches

One of the traditional and yet extremely effective methods of easing back pain is by simply applying heat patches on the spots where you feel the most pain. Known as heat therapy, it can easily reduce muscle stiffness that might be causing pain in your back.

Applying heat patches will greatly improve blood circulation which is usually one of the problems that cause back pain. Heat patches are readily available online or at your nearest pharmacy which makes it more convenient.

5. Rolling Like A Ball

You can help ease your back pain by rolling on a yoga mat like a ball. Simply lay down on the mat and roll back and forth from side to side.

This is one of the most common moves in Pilates and can improve your blood circulation while also massaging your back. This will help rehabilitate your spine and can ease any back pain you might be experiencing. It also gives your core a quick workout as you would need to engage your core to keep the momentum going.

6. Back Stretches

Not only do back stretches help relieve lower back tension, but they could also help you de-stress and gain more back flexibility. Here are some stretches that are completely home-friendly. All you need is a foam roller!

When To See A Chiropractor

Most of the time, regular back pains can be solved by these techniques. However, if you are experiencing sharp pains that prohibit you from going about your day, it might be the time to see a chiropractor. Speak to your chiropractor about the types of issues you face, the severity, frequency, and also take some time to describe your lifestyle habits. Your chiropractor should be able to recommend a suitable treatment to mitigate the issue.


At the end of day, just remember the harmful effects of a “text neck” and keep your neck healthy with these simple tips. They can surly improve your neck and spine health and overall quality of life.


1 year ago. Dr. Bryan came into AXA Insurance for a roadshow campaign. That’s how I met Dr. Bryan who helps to diagnose my neck pain issue.
After every adjustment, I could always feel much more relaxed and feeling much more rejuvenated. Neck is not as stiff as before.
Overall, feels very comfortable seeking treatment at equilibrio.

Serene Ng

I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.

Christine Solfelix


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