Tips to Help Lower Back Pain

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This post was developed in partnership with Bayer, as part of an Influencer Activation for Influence Central. I received the Aleve® Direct Therapy TM TENS Device and compensation to facilitate my review.

As I am getting old(er), I find that I have more aches and pains than I used to. I often find that I have lower back pain that, while it isn’t debilitating, is very inconvenient, tiring and painful. I’ve been looking for ways to minimize and reduce the lower back pain that I experience. I’ve never been one to take medication unless it’s absolutely necessary. I’ve found drug-free ways to help lower back pain that work for me. I’m the busy mom of three and don’t have time to stop or slow down. I need to take care of my back health so I can keep up with my busy life.

woman outside stretching both arms above head

About a week ago, I sat on our wood floor with my son working on a project for about 45 minutes. That’s all. Sat on the floor. My back is still hurting and it’s been six days. I have too much to get done to be slowed down by back pain. I’m the busy mom of three, a dog and a leopard gecko. I’m a wife and daughter of older(er) parents. I’m a small-business owner. I. Am. Busy.  Lower back pain doesn’t have to be an inevitable part of a busy life. There are things you can do to reduce lower back pain. These are tips that are drug-free. 

Let me start by saying that I am not a medical professional. Always consult your physician for medical treatment and advice.

Tips to Help Lower Back Pain

I’ve found tips that help me when I have active lower back pain and also tips that are helping me maintain my lower back health and alleviate lower back pain.

Consult with your medical professional – Check with your physician to make sure that your lower back pain is not something more serious.

When You Have Lower Back Pain

Remain Cautiously Active – Reduce lifting and twisting activities. Avoid activities that aggravate your pain, but also avoid total bed rest unless prescribed by your physician.  Maintaining your normal activities maintains better back flexibility and avoids the secondary risks associated with unnecessary bed rest. 

Sleep with Support – I have found that sleeping on my side with my knees pulled up toward my chest and a pillow between my knees helps relieve my back pain. If you’re a back sleeper, try sleeping with a pillow under your knees to support your lower back. These may be optimal sleeping positions for back support. 

Sit with Support – Sit in chairs with good lumbar support. You can use a rolled up bath towel to provide lower back support while sitting.

red floral heat packs next to box of back pain device on wood floor

Treat with Alternating Ice and Heat – You can use ice and heat for 20 minutes at a time to ease the pain. Some suggest using ice for the first 48 hours and then using heat.  I like to use DIY Rice Heat Packs that are easy to make and easy to use to provide penetrating warmth.

Use Transcutaneous Electrical Nerve Stimulation Therapy (TENS) – TENS therapy uses electrical stimulation to relieve pain, such as lower back pain. Clinical theories of how TENS relieves pain are: by blocking the transmission of pain and by stimulating endorphins to naturally reduce pain. However it works, I know first-hand that it has helped relieve my lower back pain. 

Aleve Direct Therapy is a high quality, durable device that is specifically designed for the temporary relief of sore and aching muscle pain in the lower back that we all experience from normal exercise, housework and work activities.

The patented design allows it to be worn throughout the day under your clothing. It’s virtually invisible. There is a blinking green light when you’re using the device, so be sure to wear heavy or dark clothing if you don’t want the light to be visible through your clothing. I found that the Aleve Direct Therapy significantly reduced my minor lower back pain. The TENS wavelength technology felt like a light vibrating, buzzing or tingling sensation on the first phase. The second phase felt like a light, alternating tapping. The final phase was a more vigorous buzzing or vibrating sensation. My family has told me that they cannot see the device moving under my clothing during any of the phases, so it’s discreet enough to wear to work or in public. 

close up of woman's lower back with  blue pad device  and holding remote control

I was skeptical before I tried Aleve Direct Therapy. I had minor lower back pain that I’d had for about a week. I’d say it was a 3 on a 10 point pain scale. I wore the Aleve Direct Therapy device for 30 minutes and my back felt almost back to normal, a .5 on a 10 point scale. I’m now a big fan of TENS therapy and Aleve Direct Therapy. Really. I’ve worn it twice and it worked for me both times. 

Aleve Direct Therapy comes with a wireless remote that allows you to adjust the intensity to a level that is most comfortable to you.  Since you can wear the device all day, the remote allows you to discreetly control the device for 30 minute treatments throughout your day. It is recommended to wait at least 30 minutes between treatments. 

over head view of blue pad and directions for use of pad device

You can find Aleve Direct Therapy at major stores near the pain relief products or online. It came ready to use, including batteries. A small screw driver was included to open the device for battery installation, so you don’t have to waste time digging around in your junk drawer to find a tiny screwdriver. I’d recommend picking up additional gel pads so that you’re able to wear the device as many times as you need. 

To Reduce the Risk of Lower Back Pain

Improve Your Posture – Good posture is a habit. Work on developing the habit of good posture when you’re sitting, standing and moving.

Strengthen Your Core- A strong and healthy back is only as good as your strong and healthy core. 

Lift Correctly – Learn to lift heavy and awkward items correctly. I worked in a warehouse when I was in the military and I can’t stress how important for your lower back it is to always lift items correctly.

navy blue striped bag on rug in front of larger tan leather bag filled with books and paper

Lighten Every Day Items You Carry – Reduce the weight of purses, backpacks and bags that you carry every day. Now is a great time to take 10 minutes and purge unnecessary items from your purse and bags. 

Do Yoga (or even just some yoga) – Yoga strengthens your core, improves posture and flexibility. Studies have even shown that yoga can help reduce lower back pain and improve posture. 

Use Nutrition and Exercise to Maintain a Healthy Weight – There are so many health reasons to maintain a healthy weight and you can add reducing back pain.  

Wear Good Shoes and Low Heels – Choosing shoes with good support helps you maintain back health. Also, choose shoes with heels 1 inch or lower. I know we all love our high heels, but we also know they’re not good for our backs. It’s your choice, fashion or back health. 

Do you have any tips to help lower back pain that work for you? Now that my back is feeling so much better, I’m able to get more done each day and take care of my family and my business.

woman stretching arms up above head in front of green bushes

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  1. I didn’t know Aleve had made this, but I know so many people who could benefit from it. I’ll be sure to share this with my friends and family who struggle with back pain relief!

  2. Thank you for these tips! Even though I get up frequently to move around throughout the day, I think all of my hours sitting at the computer are still taking a toll on my back since I’ve been having more lower back pain lately. It’s worse when I drive for long stretches. I need to try some of these tips during and after our next road trip.

  3. That is cool. I like this new product from Alieve makes reducing back pain nicer. I also love a good stretch.

  4. Thanks for sharing these great tips for back pain! I too notice that I have more aches now than I did when I was younger! It’s no fun getting older and like you, I am too busy to slow down!

    1. My mom always said that getting older is not for the faint of heart. I used to chuckle, but now I understand how profound that is. Take a few minutes to pamper yourself, Jennifer (I’ll try to remember to, also). We deserve it.

  5. Oh wow, I have never seen a TENS machine like that before. I like that there isn’t a bunch of pads and wires to deal with. I was just mentioning how I feel old at 37 and back pain is certainly a part of that. Helpful people tried telling me age it just a number and you are only as old as you feel and I just have to say I FEEL OLD! LOL

  6. It’s amazing how something as small as sitting on the floor can affect our bodies so much?! I need to get back into yoga. That really kept my muscles loose. I also have not seen the Aleve Direct Therapy. That is a great product!

  7. This is an awesome idea! I know I struggle with lower back pain sometimes and having something like this along with the tips will really help me out.

  8. I used to see a chiropractor regularly and that seemed to help a lot with my back along with Yoga and then I fell off the wagon and my lower back has been cranky ever since.
    I need to get back on track and try that out…looks like it would provide a lot of relief.

  9. Ooh, what a great idea. I’m going to have to try this because as I get older, I have my lower back pain, too. This looks like it could be a big help.

  10. These are some great tips and would surely follow as I do suffer from lower back pain from time to time. I didn’t know about Aleve TENS therapy products, will look into it next time I’m in pharmacy.

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