3 top tips on how to stop lower back pain when bending over 🧎🧘

When lower back pain persists and continues to interfere with your quality of life, multiple treatment options may be needed for adequate relief. Below are some back pain treatments that are commonly overlooked or underused. Try one or more of these remedies to see which one, or combination, works best for you.
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Release your inner endorphins
Endorphins are hormones made naturally in your body. What many people don’t know is that endorphins may help block pain signals from registering in your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
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Certain activities may boost your endorphin levels, such as aerobic exercise, massage therapy, or meditation.
Get enough restorative sleep
Pain is a leading cause of insomnia—difficulty with falling asleep and/or staying asleep. Inadequate sleep can also make your back pain worse. This vicious cycle makes it more difficult for you to get restorative sleep.
Getting enough restorative sleep is needed for the body’s tissues to heal and recharge energy levels. If you have trouble sleeping, it is important to address pain or other factors that are causing it. Your doctor might recommend lifestyle changes, medications, or other treatments depending on what is disrupting your sleep.
Find activities that make you happy
Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home. Finding activities that make you happy can help reduce some stress and may relieve some pain.

Some people find that even doing just 3 things that make them feel good each day—such as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved one—can make pain more tolerable.
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Even something as simple as laughter with a friend may stimulate feel-good endorphins.
Stretch your hamstrings twice daily
One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscles—located in the back of your thighs—are too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day for 15-30 seconds each time.

There are many gentle stretching exercises that should not hurt.
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