Heat can come in many forms, and it’s best to try several to find what works best for you. Taking a hot bath or shower, soaking in a hot tub, or using a heating pad, hot water bottle, or heat wrap that provides continuous, low-level heat are all ways to bring healing warmth to your lower back.
5. 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.
There are many gentle stretching exercises that should not hurt.
6. Engage your brain
Pain specialists have long understood that pain is not absolute; it is more complicated than just a sensation. The way your brain interprets and processes pain signals plays an important role in how you perceive your pain.
The good news is that you can develop skills for your brain to reduce or ignore the pain signals. Developing expertise in these skills can go a long way to help you have some degree of influence over your pain.