While going about your daily activities, notice the relationship of your low back to your legs and stomach. For instance, a common posture is to lean against the counter while washing dishes. This shortens both the hamstrings and the QLs, and strains the hip flexor muscles, the deep muscles that lift the legs as you walk or tilt the pelvis. If you carry a small child on your hip, you tilt the hip to one side. Much low back pain is cause by an imbalance in the muscles, especially while doing an activity like carrying a child.

While washing dishes, change your posture to a more relaxed, aligned posture by bending the knees slightly and bending forward from the waist with a flat back instead of slumping into the counter. If you have a small child, get a sling or comfortable carrier like an Ergo to balance the weight. Wear your baby in different positions for both your and your baby's comfort. While wearing a child, be sure to squat to pick up things from the floor instead of bending over, which can strain the back.

If you sit a lot, which between the office and the car and the couch most people do, your back pain may be caused by strain on the back surface of the spinal muscles and discs, as well as from overstretched QLs. Standing up and stretching back gently as often as possible can help. Also include side stretches to relax the back muscles. Keep in mind that your body is three dimensional and integrated: your side and stomach muscles connect to and affect your back, as do the hip and leg muscles. Gently stretching and strengthening the entire body is key in any chronic body pain.

The best exercise I've found for low back pain is belly dancing. Yoga and weight lifting can help if the instructor knows of your low back problems and is careful to address them, but belly dancing, which is designed to protect the low back while strengthening the surrounding muscles, is truly the best exercise I've ever done for my back. Men would benefit, too, from learning a few moves just in the interest of protecting their backs. Insurance companies would do well to cover belly dancing classes, preventing costly back surgeries.

Finally, a word about the psychological and emotional aspects of low back pain. The lumbar vertebrae are designed to support the organs, neck, and head. Chronic low back problems can, therefore, be about feeling unsupported. My own back pain is worse when I have too much to do, when I'm not making enough money, and when I have to care for my child alone. While the physical strain on my back during these times is clearly a factor, the emotional aspect plays a part as well. Getting the support you need, talking to a trusted friend or therapist about any feelings of fear or anger, and taking it easy as possible can also help your pain. Once several years ago, my back pain went away literally overnight after I got a much needed job.

Take care of your back by being aware of your posture and working to balance the muscles surrounding the low back and hips. Over time, your back pain will heal, and you will be able to move with the vigor and strength you were once used to.