How to deal with lower back pain – put an end to it for good

Are you tired of putting off workouts or even putting an end to your workouts because of lower back pain? Well in this post I will be shedding some light on how to deal with lower back pain and putting an end to it for good.

I have struggled with endless back pain over the years due to over exerting myself when lifting weights at a much younger age, but you don’t need to deal with this life altering dilemma of lower back issues and back pain keeping you from working-out or exercising from the things that you most enjoy in life.

Over the years I have visited doctors offices and never really had any straight answer given to me except for being told that I had arthritis in my lower back, and prescribed medication. The problem is it never really fixed my lower back pain and it always kept coming back.

Is visiting a chiropractor the right answer?

I would frequently visit different chiropractors over the years and they would make a simple adjustment, but then I had to keep coming back for more adjustments and nothing was ever resolved from all the endless adjustments.

There were times over the years that I would get lax from visiting the chiropractor and stop getting adjustments, I would continue working out and after a while I would find myself at a point where I thought my lower back was feeling pretty good and then boom, just like that, I would make the slightest move and my lower back would have gone out.

I would collapse to the floor and not be able to stand up. There were many times all I was able to do was crawl from point A to point B, and if I was able to stand up, I would be hunched way over with absolutely no ability to straighten my back. Life was hell and I never really knew of any way to fix this problem.

Is short-term rehab a long term answer?

Many times after visiting a doctor, I would be given a list of pretty basic exercises to do or I would be sent to rehab. This is all fine and dandy, but after you have received rehab for a while and you start feeling better, you have had a tendency to slip away from the exercises and a little further down the road you often find yourself in the same predicament.

My dreams have been crushed

My dream has always been to lift weights and build myself up as big as humanly possible without the use of steroids or any chemically altering drugs. But I was damned if I was going to allow lower back issues to keep me from fulfilling my dreams and goals.

It seemed that the thing I always enjoyed most, which was lifting weights, was the one thing that was causing me the most problems and causing me more endless hours of back pain and lost sleep, but yet, if I just sat around and spent my days in endless inactivity, that would create more stiffness in my lower back and obviously wasn’t doing any good.

A time to get serious

After all the years of agonizing discomfort, lost sleep and feeling defeat, it was finally then that I realized I needed to get serious about it, and this involved something that made complete sense. In order to work through these lower back issues, I obviously needed to stay busy and keep moving, keep my joints moving and keep my lower back active.

I started to incorporate in my daily life stretching, a lot more walking and yoga. Have you ever noticed how healthy and limber cats are? Have you ever noticed that it seems as though cats must spend 90% of their lives stretching, all this stretching serves a purpose, and at that, a very good one.

The importance of stretching

Stretching will keep the muscles flexible, strong, and healthy, and we need flexibility to keep a range of motion in our joints. Without it, the muscles can shorten and become tight. Then, when you are ready to engage in activity, they’ll be weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thighs. That can make it difficult to extend your legs or straighten your knees all the way, which will make walking difficult. Likewise, when tight muscles are used for strenuous activity that stretches them, they may become damaged from suddenly being stretched. Injured muscles will not be strong enough to support your joints, which can lead to injury.

Regular stretching keeps muscles lean, and flexible, and this means that exertion will not put too much force on the muscle itself. Healthy muscles also help a person with balance problems to avoid falls.Walking for better health.

The importance of walking

Your trunk, core, and lumbar (lower back) muscles play an important role in maintaining stability and movement of the lower back.

These muscles can lose their condition and become weak from a lack of activity causing misalignment of the spine.

Over a period, there may be a big increase in muscular weakness, fatigue, injury, and pain.

When you engage in walking, the health of your back muscles improve in the following ways.

It Increases blood flow, decreased physical activity can cause the small blood vessels of your spine to become constricted, reducing blood flow to the spinal muscles.

Walking helps to open up these blood vessels, increasing the supply of oxygen and nutrients to the muscles.

Flushing out of toxins. Your muscles produce physiologic toxins when they contract and expand. Over time, these toxins can accumulate within the lower back muscle tissues and cause stiffness.

Walking helps to flush out these toxins and can improve flexibility. When you combine these factors, they will help to build strength in the muscles of your lower back adding to the strength and integrity of your lower back.

Walking increases flexibility in your lower back. Lack of physical activity can cause the muscles and joints in your lower back and hips to become stiff. This stiffness will create increasing pressure on the lumbar spine lower back, changing its normal curvature.

Walking can increase flexibility by stretching the muscles and ligaments in the back, buttocks and legs. When you walk, muscles such as your hamstrings, erector muscles of the spine, and hip flex or muscles are activated and stretched. The flexibility of your spinal ligaments and tendons is also increased, improving on the overall range of motion in your lower back.Yoga for lower back pain.

The importance of yoga

Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis such as in the lower back.

There is growing research demonstrating that practicing yoga could help reduce many types of chronic pain.

Yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting.

Yoga can help decrease pain and improve physical health in participants with osteoarthritis of the knees.

Incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.

Many people add yoga to their fitness routine to improve flexibility, and I have found it to be very beneficial with helping me in my recovery from years of lower back pain.

There is plenty of research that backs the benefit of yoga and demonstrates that it can optimize performance through the use of specific exercises that target balance and flexibility.


In conclusion to this article, it will hopefully give you some insight on how to deal better with lower back issues, and at the same time give you the motivation you need to push through nagging lower back pain and not allow problems like these to keep you from working out and fulfilling your dreams.

Doctors don’t always give you the answers that you need, chiropractors can give you some relief for a short period, but the relief never lasts for very long.

Your best bet is to take care of your body and keep it running smooth like a well-oiled machine. In order to do that you will need to stick with a good system of walking, stretching and yoga.

I personally went through many years of trial-and-error, but the system I found works the best and has helped me to start enjoying a better life.

Another thing that I personally did which helps with lower back pain is I lost a lot of weight. All that excess weight you’re carrying around the midsection is doing nothing but wreaking havoc on your lower back.

If you have been carrying around an excess amount of weight that you want to lose, the best way to go about that is staying active through exercise, such as walking and yoga, as well as following a healthy diet.

The typical diet that I follow is high in protein such as chicken, tuna and cottage cheese and I try to keep my carb intake low.

When I consume carbs, I try to keep it down to basically fresh fruits and vegetables and try to avoid excessive foods like potatoes, rice, pasta and bread.

Another thing that I have always relied on is taking a good supplementation product. To check further into some of my supplementation product reviews, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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2 thoughts on “How to deal with lower back pain – put an end to it for good”

  1. Hi Neil, thank you for this article, and thank you for sharing your experience. 

    I totally agree with you on the importance of stretching and I have a similar problem too. 

    Last year after a bad fall from the stairs, one of the intervertebral discs of the lumbar vertebrae disappeared. Working on the computer, I have to sit for a very long time and if every once in a while I make a wrong movement I am blocked for days by excruciating pain. The doctor said that it is not possible to operate and that I have to keep the pain. The only thing that helps me in these moments are yoga and stretching, I noticed that the rehabilitation period is very short when I do column stretching exercises. Even the acute phases are slightly more distant from each other. 

    Your article is really useful for those who are in similar situations but have no idea what to do to improve their physical situation, you are doing a great job, thanks!

    • I am very sorry to hear about your misfortunate fall, I wish you the very best of luck with continuing on the yoga and stretching, it’s the best thing you can do for yourself. Take care of you and be good to yourself.


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