If you're dealing with low back pain, you're not alone. At Woodroof Chiropractic & Acupuncture here in Olathe, we help patients every day find natural, lasting relief.
Whether your pain is from sitting too much, a past injury, or everyday stress on your spine, small daily changes can make a big difference.
Here are 3 easy tips I recommend to my patients to help manage and relieve low back pain.

1. Stand as Much as Possible During the Day

One of the simplest ways to ease low back pain is to limit how much you sit.
When you sit for long periods, especially with poor posture, it puts extra pressure on your lumbar discs and tightens the muscles in your lower back and hips.
I encourage patients to stand up and move every 30 to 45 minutes. Even just standing while on a phone call or using a standing desk part of the day can reduce stiffness and pressure on the spine.
Bonus tip: If you can, walk around for 2–3 minutes after standing to get your muscles moving again.

2. Stretch Your Low Back with Cobra Pose

The cobra pose (sometimes called the "prone press-up") is a simple stretch that can relieve pressure on your lumbar discs and encourage better spinal extension.
Here’s how to do it:

Lie face down on the floor with your hands under your shoulders.
Slowly press your chest upward while keeping your hips and legs relaxed on the floor.
Hold the position for 10–15 seconds and repeat 5–10 times.

This gentle motion helps "open up" the front of your spine and counteracts the slouching that happens when we sit too much.
Many of my patients find cobra pose especially helpful first thing in the morning or after sitting for long periods.

3. Strengthen Your Core with a Basic Plank

A strong core provides essential support for your lower back.
One of the best beginner-friendly exercises to build core strength without irritating your back is the plank:

Start by lying face down, then lift your body up onto your forearms and toes.
Keep your body in a straight line from head to heels.
Tighten your abdominal muscles and hold the position for as long as you can maintain good form (start with 15–30 seconds and build up over time).

Planks activate your deep abdominal and spinal muscles, which help stabilize and protect your low back during daily activities.
When done consistently, this simple exercise can significantly reduce episodes of back pain.

Struggling with low back pain? Chiropractic care can help.
At Woodroof Chiropractic & Acupuncture in Olathe, we offer personalized treatment plans, including chiropractic adjustments, spinal decompression therapy, and tailored exercise routines to help you feel your best.
Call us today to schedule your first visit and start your journey toward a healthier, pain-free back!