8 Effects of Bad Posture

Don’t slouch, sit properly, stand up straight – these are just some of the phrases you might have been told when you were a child.

Unfortunately, not all of us listened to these pieces of advice. The consequences now haunt us in our adult lives.

We become burdened with health problems as effects of bad posture.

There are several factors why you develop a bad posture: your way of living mostly, but sometimes it just occurs.

Bad posture can be seen as bad in and of itself, but it does come with other negative effects.

1. Bone Problems

When you have bad posture, your body’s weight is putting too much pressure on your bones. Your spine is what mostly suffers.

It feels and carries on the gravity it’s being subjected to, which can damage and weaken your bones.

2. Injury Risk

Having bad posture is just setting yourself up to some injuries.

When you do certain activities such as weight lifting, lunges, bends or squats, you are straining your back more especially when you are not doing it correctly.

You can be adding injury to your back instead of fixing it.

3. Reduced Height Growth

It’s not just about feeling shorter. When you were younger, growth was still actively taking place, and because you may have been slouching, the muscles on your back have become shortened.

This resulted in being in that position permanently. So not only do you look short, but growth has been inhibited because of your posture.

4. Prominent Body Fat Appearance

If you have made efforts in the past – or currently – to lose weight, a lot of coaches would advise you to straighten your body.

Your chin and stomach become less pronounced this way. Doing the opposite makes your extra weight more visible. Try it out by standing in front of a mirror!

5. Poor Digestion

Yes, even your digestive organs suffer when you have poor posture. Firstly, it changes your bowel movement due to the compression they experience.

Then, your metabolism is altered too which in turn gives you a harder time consuming and processing what you are eating.

6. Heart Problems

Several studies show that bad posture increases the risk of having cardiovascular diseases. Spending your whole day in your chair at the office is not something that rewards you in the long run. For career women, they mostly develop varicose veins. The worst case scenario: it stops the heart.

This is partly due to the slow or absence of blood circulation. Get up and stretch every once in a while!

7. Back Pain

Most of us in our adult lives experience lower back pain now and then, yet a disc degeneration from bad posture leads to extreme back pain.

This heightens the stress level in your back from exhibiting poor posture all the time.

8. Reduced Sports and Exercise

Lastly, another effect of having bad posture is reduced agility to go into even your simplest routine workout or light sports.

When you are used to poor posture, you compromise your breathing, therefore doing some exercises can leave you breathless.

Not only that, your endurance and strength suffers as well. If you attempt high-intensity workouts, you will experience fatigue alongside back pain.

The pain can render you immobile for a few days if you’re not careful.

These effects of bad posture are not without its causes. Many things factor in why bad posture happens, and these include:

Age – As you age, the muscles in your neck, shoulders, and back slowly lose their function in supporting your body weight.

Foot Placement – If you’re doing your best in keeping your spine straight but failing to keep your feet in their natural position, your back still suffers.

Fatigue – The combination of all the activities you go through each day can cause your body to feel fatigue and put stress onto it.

Developing a bad posture can result from different actions. However, people working in offices for long hours usually suffer the most from the effects of bad posture.

The good news is you don’t have to live with it. You can counter bad posture in several ways, by having better chairs whether at home or the office, getting back pain relief products or going into corrective exercises.


Correct Sitting Posture – Neck and Back Pain Solution

Finding the correct sitting posture is easy; maintaining it is where it gets difficult.

If you know that you have to sit up straight and have a workstation that comforts your back, you’re halfway there.

Your muscles get tired especially keeping straight for long periods. How do you know you’re genuinely sitting correctly? Here are a few tips.

Distribute Your Weight

First, sit on your chair where half of your thigh is on the chair, and the other half is off it. If necessary, scoot forward. Position both your feet flat and firmly on the floor.

This position allows you to distribute some of your weight through your feet, and away from your spine.

Moving forward in your chair makes you slightly slouch away from the backrest, and you no longer have back support.

The solution to this problem depends on what chair you have. Some have backrests that let you move forward or backward and still give you support.

If you do have a chair that has a fixed back, try doing one of the following tips:

  • Fold a pillow in half – Place the pillow between the chair and your back at about the same level as your belly button.
  • Roll up a towel – It should form a roll about 6 inches in diameter. As you would with the pillow, basically place it between the chair and your lower back.
  • Buy a lumbar support roll – The two mentioned above are useful as temporary fixes, but they’re not able to give you support all the time. You may need a different type of support, and a pillow or towel can only do as much.

The benefit of buying a lumbar support roll is that they have several straps that can be attached to your chair so that it’s in position at all times.

Adjust the Height of Your Chair

Make sure that your knees are level with your hips, or just slightly below. You can do this by adjusting the height of your chair.

This is vital because if your chair is low, your hips will be lower than your knees. This gives way to a slumped sitting posture and puts stress on the discs, ligaments, and muscles of your lower back.

Alternatively, if your knees are below your hips or level with them, it makes it easier for you to sit up straight. You get a better posture for your lower back this way, which in turn provides better posture for your neck and upper back.

Find Your Neutral Spine

First, position your legs and do this by rolling your pelvis and hips backward to round out your lower back. Next, move them forward and arch your lower back.

With this position, you are indeed sitting up straight, and your lower back is extremely arched.

From here, lightly roll your pelvis and back a little, maintaining your straight position. However, rather than having your back in an arched position, it’s in the middle of being slumped and arched.

From here, raise your arms with elbows bent so you can position your shoulders (think of the “stick up” position).

Then, pull your elbows back so that you are letting your shoulder blades “touch.”

When your arms are back as you can let them be, gradually lower your elbows to your sides.

One thing you need to pay attention to is to not shrug your shoulders up toward the ears. Ensure that while your shoulders are down, your shoulder blades are “touching.”

Do this as if you are trying to pull them down toward your back pockets. Finally, pull your ears back over the shoulders.

All these may feel a little awkward at first, but doing these makes your body feel more accustomed to a correct sitting posture. It will feel more natural when you get used to it.

If you don’t maintain good posture and doing the correct sitting posture, you’re just asking for neck and back pain problems.

By making the necessary adjustments to the way you seat – and maybe throwing in a couple of posture exercises – you will be able to sit up straight and feel good while you’re at it.

Save yourself from the pain you can avoid through correct sitting posture.


PostureNOW Posture Corrector Brace Review – Does it Really Work?

I’m someone who has struggled with back pain since I can remember.

When I was just a young teenager, I tried maintaining a good posture, but over time, as I stopped sporting and started working more, I forgot about it completely and started slouching more and more as time went on.

And at first, I didn’t care much about my posture because I didn’t realize it could do so many bad things for me, but it eventually did.

I started experiencing mild discomfort that gradually developed into itching and eventually pressure and pain.

The pain kept on increasing with time and I got to the point when I couldn’t go through the day without taking a painkiller pill.

So, I started experimenting with different methods of relieving pain: from massages to heating pads and regular walks, everything.

Some helped for a short while, but eventually, the pain came back with a vengeance.

After months and months of trying different things, I came across the PostureNOW brace while reading back pain forums.

Many said that it helped them fight off back pain by correcting their posture and maintaining it that way, and since the price was very affordable, I decided to order it, and it was one of the best decisions I’ve made.

Although I was skeptical at first and didn’t believe that a simple brace could help me, I wore it as much as I could, both under and over my clothes.

It wasn’t that only I noticed an improvement in my posture, but also my friends and family.

I was so surprised that over time, the pain started disappearing and my correct posture became something that came naturally to me.

Today, I’m pain-free and with a correct posture that helps me in ways you couldn’t even imagine.

I have so many great things to tell you about this product, but I’ll cover a few main points…

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Why Posture Matters

Correct posture is also known as a neutral spine, which means that our back, shoulders, and neck are positioned correctly and in their natural, healthy position.

When the posture is right, all the muscles and joints around the spine are working properly, and no pressure is being placed on them, so you won’t experience any back pain whatsoever.

This results in fewer headaches, no pressure in your upper back and shoulders, better circulation, more energy, less breathing issues and many other benefits for the whole body, not just your back.

What are some of the benefits of improved posture?

Although it might not seem like it, good posture has some amazing benefits for the whole body, both inside and out.

Reduces back pain

Slouching causes your spinal nerves to be pressed against by your bones and muscles, which can lead to them becoming inflamed and irritated.

If the pressure is prolonged, it can cause discomfort, itching, and pain.

But if you have a good posture, your spine is aligned straight and there is no pressure placed on your spinal discs, which eliminates the possibility of you experiencing any back pain.

Fewer headaches

Same as with back pain, having bad posture also presses down on your upper back discs, which often results in headaches.

Needless to say, this can interfere with your everyday life, which shows once more the importance of having a good posture.

Better lung capacity

If you have good posture, you allow your chest cavity and lungs to open up freely, which improves and helps your breathing.

With it, you’re getting more oxygen get to your brain and other parts of the body, which will help it maintain a healthy function in every part of the body.

More energy

Bad posture puts more stress on your muscles, joints, and bones, which results in your body having to use more energy to maintain their healthy function.

With the energy being used on this instead of your day to day activities, you will feel more tired and with less energy throughout the day.

On the other hand, if your energy is used in all the right places, you will need less sleep and less food, which will result in improved quality of life overall.

Less tissue damage

By having an incorrect posture, all your muscles, bones and joints are wearing down faster than they should, causing them to age rapidly and become painful and irritated.

But if you have the right posture, you allow all your body parts to do their natural function, and solely their natural function, allowing them to be healthier for a longer period of time.

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How does it work?

The way the PostureNOW brace works is that it produces tension in the area of your shoulders which gradually increases when you begin to slouch, reminding you to keep your posture straight and your shoulders back.

In a way, it increases your awareness of your posture so you can get used to standing straight without using painful braces.

The PostureNOW brace can be worn both inside or outside of your clothes for only 10 minutes a day, or more.

How much you wear it is completely up to you, but one thing is certain – you will notice results almost immediately.

How is this different from traditional posture correction braces?

Unlike other traditional posture correction braces, PostureNOW doesn’t pull your shoulders back and hold them with the help of the brace.

Instead, PostureNOW tightens as your shoulders go forward to remind you to straighten up and stay in a correct posture.

With traditional posture correcting braces, the braces do all the work, which causes your back muscles to weaken that much more.

But, when you’re using PostureNOW, the brace doesn’t hold your muscles.

It just reminds your body to stand correctly, which helps your muscles create a new “habit” and automatically improve your posture.

With time, you will need to wear the brace less and less, because your upper body will be stronger than before and positioned in the correct way.

Can people with osteoporosis or other back problems use the posture corrector?

If you’re struggling with severe back problems, arthritis or osteoporosis, before turning to the PostureNOW correction brace or any correction brace in general, make sure to consult your doctor to get some advice on what the best course of action would be.

Will it restrict my movement?

The band that is placed on your back is made from a flexible elastic material, which allows you to move freely with it.

The band will flex and bend along with the shape of your body, so it won’t interfere with your day to day activities.

While it doesn’t restrict your movements, it’s recommended to take it off while driving or while you’re operating heavy machinery.

When to wear it?

You can wear PostureNOW as short or as long as you feel comfortable with and whenever you want to fix your posture.

It can also be worn both inside or outside of your clothes while you’re working, doing some exercise, jogging when you’re resting or doing any other type of activity.

The only time you shouldn’t wear the brace is while you’re driving.

How long do I wear it?

PostureNOW can be worn for as little as 10 minutes a day, or as much as the person needs it, or is comfortable wearing it.

You put it in the same way as you put on a coat, without any complicated straps or ties.

It all depends on you, but regardless of the length of time that you wear it for, you will notice the positive results soon enough.

In case you feel some discomfort while wearing it, you can remove it without any issues.


Does it work for kids?

The PostureNOW brace is recommended for people over the age of 12 with the previous consultation of a doctor.

As I previously mentioned, before wearing PostureNOW, it’s better to consult a doctor, especially if the user is suffering from osteoporosis or arthritis, including children.

In general, children are more active than older people and aren’t very comfortable wearing these kinds of braces, which is why the results in children are mixed.


It’s obvious that good posture can not only help with minimizing your back pain, but also helps improve your quality of life overall.

Correcting your posture on your own is very difficult and can take years, but by using PostureNOW correction brace, it helps you get used to having a correct posture and keep your back straight at all times.

The benefits I’ve seen are infinite. I not only look better and walk straight, but I also have more energy, I can breathe easier and am more flexible.

This has improved my life quality tremendously, and it can help you too. Click Here to Check out PostureNOW


21 Best Stretches for Lower Back Pain

21 Stretches to Relieve Back Pain

Although back pain is something we don’t think about very often, it’s an issue that impacts millions of people around the globe every day.

It can be a minor pain in some area of the back, but it can also be excruciating pain throughout the whole spine.

Nevertheless, it can definitely have a major impact on everyday life – from normal walking to doing chores and even getting dressed.

But, doing just a few simple stretching exercises every day can change all that. For that reason, I’ve made a list of the 21 best stretches for lower back pain:

1. Happy Baby

A fairly easy exercise that helps your spine discs to stretch out and align in a straight way. And the best part is that you do it while laying down! The exercise is done in 3 simple ways:

  1. Lay down on your back
  2. Bring your thighs to our chest and catch your outer foot area with your palms, while keeping your hands on the inner part of your legs. Keep this position for around 30 seconds.
  3. While in this position, you can roll gently to the left and right side to massage your lower back


2. Runner’s Lunge

Back pain is often caused by lack of strength in the abdominal muscles, which is why it’s important to stretch the muscles in this area. The Runner’s Lunge exercise stretches the hip flexors, quadriceps, and abdominal muscles and is done in the following way:

  1. Kneel down with your hands touching the floor in front of you. Stretch one of your legs back with your knee as support (touching the floor).
  2. Place your other leg outside of your arms (while you’re holding them on the floor) as if you were kneeling with that one leg.
  3. Press down your hips until you feel stretching in your front hip area.
  4. Keep doing this for 30 seconds for each leg


3. Downward facing dog

This exercise does wonders for your hamstrings, glutes, shoulders, and arms. It makes them stronger and alleviates any stiffness you feel in those areas. It’s also very simple to do:

  1. Bend down and touch the ground with your palms, with your body forming a reverse V shape.
  2. Keep your legs as close as possible
  3. Stay in this pose for 30 seconds in a few series.


4. Hip Flexors

Back pain and hip pain often come hand in hand. While this stretch exercise doesn’t focus on the back area, but rather the hip area, it can help keep your hip muscles strong and vital, and with it, reduce any potential back pain caused by the hip area. Following is an explanation on how to do the Hip Flexor stretching:

  1. Go down on one knee as if you were proposing to someone (a good exercise for the guys out there)
  2. Stretch out your hip on the leg that you’re kneeling on, your lower back going forward while your higher back area leaning back
  3. Straighten your back in the initial “proposal” pose while lifting one of your arms as high as possible. This will extend your spine and alleviate the pressure on your spinal discs.


5. The Sphinx Pose

If you’re not into the overly complicated stretching poses, The Sphinx is ideal for you. This exercise helps your body open up your chest which will make breathing easier, but it also makes your lower back more flexible and opens up your hips to give relief to any pressure in these areas. All you have to do is the following:

  1. Lay down on your stomach
  2. Lift your upper body by placing your elbows on the ground, parallel to your chest
  3. Stretch your shoulders as high up as you can while your elbows are still on the ground
  4. Hold this pose for around a minute


6. Cow Face Legs

The name might confuse you, but the pose is not confusing to do at all. Because lower back pain and hip pain often come hand in hand, it’s good to stretch both to avoid any one of these causing pain to the other one.

  1. Sit down on your ground and bend your right leg
  2. Bend your left knee and place your bent right knee on it (your feet should touch the ground)
  3. Take deep breaths for 30 seconds and then switch the position of your legs


7. Child’s Pose

As its name suggests, this pose is a child’s play to do. It relaxes the lower back muscles while stretching the spine, improving your overall mobility and it’s done in the following way:

  1. Get down on all fours
  2. Sit with your butt on your feet
  3. Stretch out your hands in front of you as far forward as you can so you can feel a stretch in your back
  4. Do this pose in 5 series of 10 seconds


8. Figure 4 Twist

If you ask most people, stretching is the easiest to do while laying down, and this pose is done exactly like that. What it does is that it reduces tension in the hip area, improving your balance and giving your body the support it needs in the lower part of it, which will reduce the pressure in the upper part of your body, specifically the back. It’s done in the following 4 steps:

  1. Lay down on your back and bend your legs while placing your feet on the ground
  2. Place one of your legs on the ground – hips on the ground, right ankle on top of the left knee
  3. Hold your arms in a cactus position
  4. Stay like this for 30 seconds each side


9. Wide-Legged Forward Fold

One of the easiest exercises you can do to stretch your back hip muscles, back muscles, shoulders and arms to alleviate any pressure and bring them in the right, healthy position. While it does so much for a lot of your muscles, it’s very simple to do:

  1. Spread your legs while standing, toes facing forward
  2. Bend down and brings your best as close as you can to your knees while touching the ground with your hands (don’t bend your knees during this step!)
  3. Once you feel stretching in your back and hip area, hold that position for 30 seconds
  4. Go straight up slowly to allow your spine to align properly


10. Lizard Lunge

The hamstrings are one crucial group of muscles responsible for supporting your legs and spine. They not only connect your legs to your upper body but also flex the knee joints and adduct the leg, which is why it’s crucial to keep them in the best shape possible. The Lizard Lunge is the exercise that stretches these muscles the most, helping you get relief from lower back pain caused by improper functioning of the hamstring muscles. It’s done in the following way:

  1. Lay down on your stomach with your toes touching the ground
  2. Lift your body while your elbows are touching the ground (your whole body should be supported solely by your elbows and toes)
  3. Bend your right leg and bring it outside of your right hand, with your knee as high above your back as possible and your toes slightly facing outside
  4. Start peeling your foot from the ground starting from the inner side towards the outer until you feel a stretch in your hip
  5. Take 5 deep breaths and then switch the legs


11. Adductor opener

A major factor in back pain are the hips, and one of the muscle groups responsible for the proper movement of in the upper legs are the adductor muscles. Thanks to them, you’re able to spread and close your legs without putting much pressure on the hip joints.

  1. Stretch your legs as far apart as you can while standing up, toes facing slightly outwards
  2. Place your hands on your inner thighs and squat slightly as if you’re going to sit
  3. Press onto your thighs until you feel a stretch and keep that position for 30 seconds


12. Legs up the wall

While it’s something we remember doing as a child, or even by accident, this is a stretch that does wonders for the back. It helps to release all the lactic acid you have built up in your legs and stretch the hamstrings too. And, as we mentioned previously, by stretching the hamstrings, you reduce the probability of experiencing lower back pain. All you need to do for this is the following:

  1. Lay down on the ground, bed, or anywhere close to a wall
  2. Lift your legs up on the wall, with your butt as close as possible to the wall
  3. Stay in this pose for as long as you’re comfortable


13. Knees to Chest

No matter if you’re in the mood for active exercises while standing up, or passive ones while laying down, this stretch will meet your needs. It can be done both ways, and it helps stretch out your lower back and relax your spinal discs. It has only one step in it:

  1. As the name suggests, bring your knees to your chest while holding them with your hands and pressing gently
  2. Switch each leg every 10 seconds for 10 series
  1. (optional) If you’re laying down, you can do it with both legs at the same time. If you’re doing this, hold your legs for 20 seconds and repeat around 5 times.


14. Yoga Cat

It’s not important to do the stretches in the right way physically, but it’s also important to breathe the right way. This stretch teaches you how to inhale and exhale properly to maximize the results you get while stretching:

  1. Go down on all four
  2. Inhale while raising your head up, at the same time bringing your pelvis down as close to the ground as you can
  3. Exhale while bending your back as high as possible and drop your head down
  4. Stay in each position for 10 seconds and repeat several times


15. The Triangle Pose

It’s very important to keep your spine active and moving on every side as much as possible. This pose will promote healthy spine movement that you don’t usually do, but will help keep it healthier and stronger.

  1. Spread out your legs while standing
  2. Place a small object in front of your right leg close to the height of your knee and place your right hand on it to support your upper body
  3. Stretch out your left arm high while keeping the lower part of your body facing forward and your shoulders slightly twisted to one side
  4. Switch on the other side and repeat a few times


16. The Partial Crunch / Pelvic Tilt

This exercise isn’t only good to stretch out your back, but it also helps alleviate back pain. By doing it, you will be able to stabilize your spine and align your discs in a straight position, giving them space and strength to support your body.

  1. Lay down on your back and bend your knees while your feet are on the ground
  2. Place your arms on the side of your body slightly above the ground
  3. Lift up your upper body and head off the floor as you’re reaching your feet with your hands
  4. Hold for 10 seconds and repeat 5 to 10 times


17. Supine Figure 4

This is one of the best exercises you can do to release your lower back and reduce hip pain by stretching your glutes, piriformis, and the lower back.

  1. Lay on your back and bend your knees
  2. Bend your right knee and place the right ankle above the left knee. Loop your right hand through your legs and make a hand lock behind your left thigh.
  3. While your head and shoulders are still on the ground, draw the left thigh towards you.
  4. When you feel a stretch in your outer thigh, keep that position for 30 seconds and then switch to the other leg


18. Seated Twist

Every exercise done by sitting is simpler to do, and the seated twist is one of the easier ones of its type. There are 3 simple steps for doing it, but you will instantly feel relief in your back and glutes

  1. Sit on the ground with your knees bent and your feet on the ground.
  2. Take your left heel and draw it below your butt where it touches the sit bone and cross your right leg over your left one (your right foot should be close to your left outer thigh)
  3. Use your left hand to support yourself and the right hand to hold your outer left thigh and pull until you twist
  4. Straighten up and look either straight or over your right shoulder
  5. Hold for 30 seconds then switch to the other side and repeat 5 to 10 times


19. Bound Ankle Pose

Another excellent exercise for your hips and hamstring muscles that allow your back to rest and release pressure in it. It also aligns your hips, which will further help your posture and ultimately, relief of the pressure in your lower back.

  1. Sit down on the ground and join together your heels, bringing them close to your pubic bone
  2. Straighten up and place your arms behind you, next to your outer hips
  3. Rock your body forward and transfer your arms in front of you to support your upper body if needed
  4. Keep stretching as far forward as you can, while keeping your back straight
  5. Take deep breaths a few times, then straighten up and repeat the process a few times


20. Upward Forward Bend

Everyone has done this stretch at least once in their lifetime, if not at home, in PE classes for sure. But what we weren’t aware of while doing it in primary school is that it helps stretch out your spine and hamstring muscles, which helps towards better posture and less stress being placed on your spinal discs. The exercise is as simple as it gets. All you have to do is the following:

  1. Stand up and join your legs together
  2. Try to touch your toes without bending your legs and back


21. Two Knee Twist

Although this one seems very easy to do at first glance, you should be careful not to do this exercise too fast, or you might risk damaging your back. But, because it’s focused completely on the back, it’s one of the best stretches for lower back pain. You can do it in the following way:

  1. Lay down on your back and stretch out your arms on your side at shoulder height
  2. Bring both your knees to your chest and drop your legs to one side
  3. Keep your upper back on the ground and your lower back twisted towards your legs
  4. Hold for 5 seconds and switch your legs to the other side
  5. Repeat around 10 times


There are some cases where back pain is more severe for a few simple stretches to help with it, and in those cases, a physician’s attention is needed, and unavoidable.

But in most other cases, these simple stretches can bring such a drastic change in your life and help you find relief from any type of back pain – both lower and upper.

Click here to check out My Back Pain Relief 4 Life 

Lower Back and Hip Pain

How to Relieve Lower Back and Hip Pain: Symptoms, Causes, and Treatment

this is an image of lower back and hip pain

Lower back and hip pain can really take their toll on your life and wellbeing. The pain might stop you from going about your day normally and sometimes even bed-rid you for a long period of time.

Even if it doesn’t cause major pain and life obstacles, it’s annoying enough to live with the pain.

Women are more prone to experiencing chronic lower back pain and hip pain than men, and it’s not rare that it goes unnoticed for a long period of time.

Many tend to brush off the pain and blame it on the lack of rest, which can be the case sometimes, but if the pain remains for a longer period of time, it should be addressed.

While there have been thousands of researches done on the cure for this type of pain, the most common cure for it still remains in the area of medicine and physical therapy.

The Link Between Lower Back Pain and Hip Pain

this is an image of lower back painLower back pain and hip pain frequently come hand in hand. Why is that?

The main reason behind this can be found in the lumbopelvic region, the bones and muscles in your lower back that help you bend and turn your upper body.

When your lumbopelvic bones and muscles don’t function properly, the tissues stress, which causes them to become irritated and inflamed over time.

And because of the complexity of the spinal nerves, most of which go through the whole length of the hip, the pain can be felt throughout that whole area – lower back and thigh.

This is why most people experience lower back pain and hip pain at the same time.


The culprit behind both lower back pain and hip pain can be anything from spraining, straining, fractures, previous injuries or some other medical condition a person might have.

There are many symptoms that relate to lower back pain and hip pain, but other than the pain, a person might experience some of the following:

  • Pain in the groin area on the painful side
  • Stiffness in the back area
  • Pain while walking or moving
  • Have trouble sleeping due to pain

Symptoms can range from one person to another, but if you’re having some of the above ones, you’re probably suffering from lower back pain and/or hip pain.

What are The Common Causes of Lower Back and Hip Pain?

Muscle Strain

If you’ve experienced a sharp pain in your lower back when you’ve lifted something heavy or did a sudden movement, this was probably due to your muscle spraining or straining.

A sprain is when your ligaments stretch and/or torn, while straining is when your muscles stretch and/or tear.

Pain is usually felt in the lower back, but because of the connection of the nerves to the hip, people usually experience pain in the hip as well.

To fight the pain, doctors recommend regular stretching and resting of the spot, but if the injury is more severe, physical therapy is needed.

Pinched Nerve

A pinched nerve can be a result of other conditions you might’ve experienced previously in your life, such as old injuries, arthritis, stress, repetitive movements, sports or obesity.

The usual cause of the pain is too much pressure placed on the nerve by the surrounding muscles and bones.

Although there is not a specific treatment for a pinched nerve other than taking a rest, keeping yourself physically active can make your muscles and bones stronger and in a healthy position, preventing them from pressuring your nerves and causing pain.


People suffering from Arthritis can not only feel pain in their hip and back, but also in the thigh and groin area.

The main symptoms of arthritis can be, but are not limited to:

  • Pain
  • Swelling
  • Stiffness
  • Decreased range of motion
  • Numbness

The pain caused by arthritis is usually treated with anti-inflammatory medications and pain relief medications, but in more serious cases, it’s treated with disease-modifying antirheumatic drugs (DMARDs) that prevent the immune system from attacking your joints.

Doctors also recommend physical therapy to strengthen the muscles and joints.

Herniated disc

The majority of spine pain problems are caused by a herniated disc. A herniated disc happens when the disc presses the nerves on the spine and produces a sciatic pain, which is not only felt in the back but in the hip as well.

Common symptoms besides pain are:

  • Thigh pain
  • Hip and butt pain
  • Tingling
  • Weakness

Most commonly, a herniated disc pain is treated with medications, but if the pain worsens people undergo surgery or visit regular physical therapy.

Sacroiliac joint dysfunction

The sacroiliac joint is found between the lumbar spine and the tailbone and its main task is to absorb any shock between your upper body, pelvis, and legs.

If this joint is damaged in any way, it won’t absorb the pressure, which will result in pain in the hip, back, and groin area.

To reduce tension and inflammation and promote normal function of this joint, doctors recommend taking regular rest, hot or cold compressions on the area or pain-relieving medicine.

How to Relieve Lower Back and Hip Pain

this is an image of back stretching

Strapping up

In cases of lower back pain or hip pain, strapping the lower back can do wonders for you. It will provide your lower back the extra support it needs to function better and alleviate the pressure you put on your spine when you stand or walk.

Be more active

Physical activity is recommended for everything, not only back and hip pain and being inactive won’t solve any type of pain.

Staying active will promote a healthy body posture and strengthen your body’s bones and muscles, which will relieve the pressure on the spine, ultimately reducing the pain you feel in these areas.

Applying heat or cold

When joints or muscles are inflamed, hot or cold patches can help soothe the area of pain. There are many medical heat pads doctors recommend using to soothe the painful area and relaxes the muscles and joints to reduce the pain levels.

this is an image of exercising


Maintain a good posture

Bad posture can cause degenerated spine discs to become even more painful and inflamed due to the pressure that’s being placed on the spinal discs.

And because of the current lifestyle most people have, where jobs force them to sit in a chair for 8 hours straight, everyone is on their phone constantly and only use a vehicle to go from one place to another, many find themselves experiencing lower back pain accompanied by hip pain.

To lower the chances of experiencing lower back pain, you should use an ergonomic chair designed to support your spine in its natural position and walk at least one hour daily, or at least remind yourself to sit up straight so your pressured spinal discs can rest.

Stay active

Keeping yourself active doesn’t only benefit your muscles and bones, but your overall health as well.

By walking for just one hour a day, you will notice drastic improvements in your posture, health, and overall balance.

You will enable your body to generate more blood flow to your spine, giving in the energy and nutrients it needs to keep its regular healthy function throughout the day.

Back strengthening exercises

Having strong lower back muscles help the blood flow more easily through your spine, giving it the needed energy and strength to keep you going throughout the day.

If your bones and muscles are strong and healthy, the probability of them shifting and pressuring one another is lower, which reduces the chances of experiencing pain.

You can do some exercises that are recommended by physical therapists that will help your muscles and bones to get stronger and with it, reduce the probability of feeling any type of back pain.

Avoid lifting heavy things

Lifting heavy objects puts sudden massive stress on your back, which can lead to sharp pain in your lower back followed by a dull pain in your hip area.

Avoiding to lift heavy objects overall is the best option, but if you must do it, make sure to protect your back and do it correctly.

There are many straps you can tie around your waist or use lifting techniques that put less pressure on your back to reduce the risk of getting injuries while lifting.


There are many instances where back pain is caused by lack of stretching, so doing it on a daily basis can help alleviate any pressure on your pelvis.

Although, if you experience lower back pain and hip pain on a regular basis, it’s better to consult a physical therapist so they can recommend the right exercises for your back.

Not smoking

Smoking is already known to be a bad thing for your health. It causes your heart to be unable to produce normal blood flow to your body, including your spine, which further causes a lack of nutrients for your spinal discs, nutrients it needs to be healthy and strong.

This not only makes them more susceptible to injuries, but it also makes them weaker, which is why every doctor recommends quitting smoking for any type of bone and muscle pain, not just lower back and hip pain.

Eat a healthy diet

Your spine health is a result of your overall health. Keeping a healthy diet will boost your immune system, making you healthier and abler to fight diseases and any potential lower back problems, regardless if it’s mere inflammation or chronic pain.

Stay hydrated

Water does wonder for your body, including your bones. If you stay hydrated, you allow your body to process and release the harmful chemicals from your bloodstream, making you healthier and stronger overall.

Maintain a healthy weight

Have you ever wondered why overweight people experience more back issues than people with healthy weight?

That’s because every extra pound you put on shifts your center of gravity and puts pressure on your spinal discs, which is why you might start experiencing lower back pain.

Maintaining a healthy weight level will keep your body balanced and enable your back to support it easily, without putting too much strain on it.

Avoid high heels

Believe it or not, your favorite pair of shoes might do you harm. Doctors recommend wearing shoes with less than a 1-inch heel to reduce pressure in your lower back.

The more comfortable shoes you wear, the less you strain your back while standing and you have a lesser risk of experiencing pain.

Try a Back Pain Relief Program

this is an image of my back pain coach by ian hartIf you’re looking for long-lasting pain relief, following a proven program such as My Back Pain Relief 4 Life created by Ian Hart can help relieve your back and hip pain fast.

This program is designed to reduce your back pain, restore muscle balance and flexibility in less than 20 minutes!

A program like this can be the solution to healing your back within a few minutes.

Many people who have used the My Back Pain Relief 4 Life program have noticed improvements in their fitness and health in a short period of time.

My Back Pain Relief 4 Life program can also help you develop a stronger core to enhance your balance and stability,  improving your posture, walking taller without the horrible hunch and also increasing blood flow, oxygen, and nutrients to all areas of your body.

Ian Hart is a Certified Strength and Conditioning Specialist (CSCS) and has been featured in many publications and TV stations. His program has helped people in over 27 countries relieve their back pain.


Statistics show that most people will experience some type of lower back and hip pain during the course of their life.

It might be mild and unnoticeable and it can be excruciating and bed-ridding, but nonetheless, it surely is annoying and stops you from going about your life normally.

While in some situations lower back and hip pain is inevitable, in other situations it can be avoided or prevented.

All that’s up to you is to take care of your body and your health, and you reduce the risk not only of lower back pain and hip pain but experiencing any type of pain overall.

Bloating And Back Pain

Abdominal Bloating and Back Pain

If you have ever eaten too much at dinner or consumed a lot of foods with salt in them, you have likely been the recipient of bloating.

This feeling leads to massive discomfort in the abdominal area. Clothing may feel too tight, and you may feel sick and have trouble concentrating.

If you have sat in a chair in an uncomfortable position for too long or done strenuous activity at your place of employment or the gym, you likely have back pain as a result. Bloating and back pain are actually related.

These bothersome ailments are something we all will experience in our lifetime, but there is good news in that we can easily treat them with a little know-how and the right supplements.

General Overview

Bloating happens when the abdomen fills up with air or gas. This makes your abdomen appear larger than normal, and it might feel tight or even hard when you touch it.

It can also cause feelings of pain and discomfort which can be felt in your back.

Your back is your body’s support system. It stabilizes you. It is very susceptible to injury and strain, and so it is not uncommon to feel back pain when you have abdominal bloating.

The pain can vary in its severity and type. You might feel a sharp and stabbing pain, or even a dull and achy pain. We will now discuss 14 different reasons you might experience bloating and back pain.

  1. Getting Your Period-Menstruation happens when the uterus sheds its lining every month. You might experience pain, cramping, and some discomfort during this time. It is normal. Check with your doctor for more reasons you might experience pain during menstruation.
  2. PMS– Premenstrual Syndrome is a condition, women sometimes get before starting their period.
    Their emotions, health and behaviors during certain days of their menstrual cycle, are all affected. This generally happens before menses occurs.
  3. Pregnancy is another reason you may experience bloating or back pain. Although a joyous condition, it is not without ailments such as fatigue, nausea, tender breasts, swollen breasts, and cramps/light bleeding.
  4. IBS-Irritable bowel syndrome is a collection of symptoms that often occur together. Irritable bowel syndrome is common and causes many to seek out medical help for its treatment and management.
  5. Gallstones are another cause of feeling pain in the back or abdomen. Lots of people have these and simply do not know it.They are hard deposits in the gallbladder, which is a small organ whose purpose is to store bile (a digestive fluid produced in the liver). You can speak with your doctor to learn about gallstones.
  6. Kidney stones develop within the kidneys, but they are capable of developing anywhere along your urinary tract.
  7. Having a UTI or urinary tract infection can lead to pain in the back. A UTI can occur along any part of the urinary tract. Bacterias are the main cause of most UTIs. You can prevent them by drinking six to eight glasses of water each day, going to the bathroom as soon as you feel the need to do so, and speaking with your doctor about managing any bladder or incontinence issues.
  8. Ovarian cysts are a further cause of bloating and back pain. A fluid filled sac known as a cyst will develop on one of the ovaries in a woman. Most women will develop at least one cyst in their lifetimes.These come in various forms, like a follicle cyst, a corpus luteum cyst, or dermoid cyst. Be sure to check with a healthcare professional for more information.
  9. Celiac disease is another cause of bloating and/or back pain. It is a digestive disorder that is caused by having an abnormal immune gluten reaction.The symptoms of celiac disease usually involve the intestines and digestive system but may very well affect other parts of your body. Foods to avoid include wheat, spelt, rye, barley, bulgur, durum and several others.
  10. Having an ectopic pregnancy may also be a cause for pain. In this pregnancy, the fertilized egg fails to attach to the uterus but instead to the fallopian tube, cervix, or abdominal cavity. This can very well be a medical emergency.
  11. Ovarian Cancer occurs in several parts of the ovary and can be a cause for pain.
  12. Polio is a highly contagious ailment that is caused by a virus that attacks the nervous system.
  13. Fibromyalgia is a long-term or chronic disorder. It is associated with a wide-spread pain in your muscles and bones, general fatigue and having areas of tenderness.
  14. Endometriosis is a cause, and the symptoms vary. Some women experience mild syndromes, while others’ symptoms range from moderate to severe.

What About Abdominal Bloating?

You can experience abdominal bloating by eating or drinking too fast, chewing gum or smoking, or even wearing dentures that are loose.

When your body breaks down food, gas builds up in your digestive tract from the esophagus all the way to the large intestine. You can lose air by burping or flatulence.

Other reasons you may experience abdominal bloating and back pain include:

  • Ascites, or fluid buildup in the abdomen
  • Cancerous tumors like Ovarian carcinoma
  • Pancreatic cancer
  • Liver disease
  • A gastrointestinal tract infection, perforation, or obstruction.

What Should I Do?

Be sure that you seek immediate help from a medical professional if you are pregnant, your abdominal bloating and back pain are more intense than you remember, over the counter medications or pain relievers do not bring relief, or your daily functioning is impacted.

Furthermore, if you notice blood in your stool, difficulty breathing, chest pains, fever, chills, uncontrolled vomiting, or difficulty breathing or confusion, get medical help right away.

How Can I Treat This?

Your pain will, in most cases, resolve itself. However, there are steps you can follow at home to manage any discomfort you feel and get the symptoms cleared up faster. To get your bloating down, you can:

  • Drink plenty of water
  • Take over-the-counter medications that reduce gas, acid, or digestive enzymes
  • Reduce your straw use and take in fewer carbonated drinks
  • Avoid eating foods that cause gas, like foods high in carbs. You should avoid dried beans, dairy products containing lactose, starchy foods, and high-fructose items.
  • Avoid eating foods that you know will make you bloat.

For back pain, you can apply an ice pack and a heat pack for ten minutes on and off. Be sure to also rest your back and refrain from lifting heavy objects.

You can also get a massage. They may help relieve your back pain and provide bloating relief.

Getting enough exercise and having good posture will also help you. Make sure your chair at work is set so it is comfortable you. Do exercise

that challenges you at your own ability level.

You can also take OTC pain relievers like ibuprofen and acetaminophen. Be wary of this, as overuse of these medicines can have negative repercussions.

Talk to your doctor about ways to manage your pain if you need to use these for an extended period.

Turmeric Power

You also should not underestimate the power of turmeric. Sometimes our body gets in pain because of inflammation. Inflammation is often a good thing- it is our body’s way of treating an injury.

However, some common occurrences like stress become a reason for your body to react and send a signal out to the white blood cells to do their job and inflame whatever area is affected.

Chronic inflammation leads to a poor feeling overall and can even impede us from living our daily lives. You may wish to consider the natural healing properties of turmeric as a way to reduce this inflammation. Its key ingredient is curcumin.


If you are unsure of what supplement you should take, you may wish to start with Cody Bramlett’s Natural Turmeric with BioPerine. This cutting-edge formula combines all your body needs to feel good.

Ingredients like turmeric, curcumin, and BioPerine come together, made from Vitamin K, chromium, calcium, manganese, iron, potassium, and Vitamin B6.

This blend is an amazing, organic and safe way to get what you need to feel more energized and reduce the pain you feel in your back.

Your experience will be unique, but some users have reported that after two days, their back loosened up a bit. After four days, joint pain was disappearing into thin air.

And after seven days, the same customer was sleeping through the night, something that had not happened in a while.

The formula works by combining all the wonderful vitamins and minerals as listed above. Potassium, for example, helps prevent cramps, balances pressure levels, and reduces stress.

Manganese will help keep bones strong and blood circulation going. Fiber, which is also part of these capsules, will help keep your intestines clear and aid with digestion.

Copper will help deal with inflammation, while chromium helps boost your metabolism. The supplement also features piperine which has been used for a long time in traditional medicine and gives black pepper its potency.

You very well may experience a weight-loss boost along with increased concentration and focus while taking this supplement.

The formula was created by Cody Bramlett, a gym owner in San Diego, California. Through his gym, Cody Bramlett has helped many reach their potential when it comes to physical fitness.

Now, through the use of his well-researched and well-developed supplement, Bramlett brings health in the form of turmeric. The capsule is entirely natural and a fantastic way to help yourself feel better.


Abdominal pain as well as back pain are a common part of all our lives. Not a single one of us will go through life without experiencing it in one form or another.

The best thing to do is to know and understand the causes, and then take measures to feel better.

You may even consider taking a supplement packed full of benefits like Turmeric with BioPerine for an easy and natural way of managing symptoms.

If pain becomes too hard to manage or if you have any concerns, be sure to speak to a doctor right away.

By knowing what causes the pain and having a wide range of tools, treatments and good doctors for help, these pains can be eradicated with ease.

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