Lower Your Lower Back Pain

Dr. Jess Rohde

Lower Your Lower Back Pain

2 mins
February 1, 2021

According to a recent study by Georgetown University nearly 65 million Americans have reported a recent episode of low back pain. Nearly 83 million days of work are lost per year due to back pain.


Now imagine if even half of those people visited a chiropractor on a regular basis. Imagine the increased health, increased productivity, decreased pain medication and decreased time off.

Chiropractic for Everyone

Now, I want to start off by saying I wholeheartedly believe chiropractic is for EVERYONE even BEFORE they are in pain (I love seeing babies!) But. If you are one of those Americans that has found yourself with an episode of low back pain, then there is no better time to start visiting a chiropractor. And here are some things to help yourself through this episode and help to prevent this from reoccurring.


Even 2-3 minutes morning and night can make the world of a difference. Lay on your back and slowly bring your knees up to your chest. Wrap your arms around them and slowly rock back and forth. Release one leg and hug the remaining knee up towards the same shoulder and then bring it across your chest and stretch and pull it toward your opposite shoulder. Repeat with the other leg. One other thing I recommend often is an inversion table. Using that for a few minutes a day can also help increase your mobility and decrease pain.


I am a believer of using ice after a trauma-a fall, an accident, a bump, a hard workout etc. Use heat more on a regular basis for things more chronic-sore muscles from stress, arthritis achiness, shoulder and neck tension, etc.


Sitting has been equated to the “new smoking”. Meaning, it has been found that sitting can have as much harmful effect on your health as smoking. Use a sit to stand desk if possible.  If you don’t have that option make sure you are getting up and walking for 15-30 seconds 2-4 times per hour. Go for a 30 minute walk each day and/or get those 3-5 workouts in each week.


Use good supportive shoes. Use a lumbar support cushion or rolled up towel in the vehicle or desk chair. Support your lower back when sleeping with a small pillow behind your knees if you are laying on your back, or between your knees if you are laying on your side.


Make your diet heavier in vegetables and fruits. Eat clean (free range, free from added hormones, etc.) meat. Limit or eliminate the sweets, alcohols, fried foods. Support your body  with a quality multivitamin, fish oil and Vitamin D to begin with.


This is one thing I say over and over in my clinic. Water is SO incredibly important for the health and function of your muscles, organs, cells, everything! Really, really strive for half of your body weight in ounces.

Limit Stress

Stress can manifest in our muscles and can increase and even cause tension.

And. Get. Adjusted. Regularly.  

This article was orginally reported by
Dr. Jess Rohde

Dr. Jess Rohde is a practicing chiropractor in Thorp,Wisconsin.