By Dr. Colby King | FreeForm Chiropractic – Frisco, TX
If you're struggling with low back pain, you’re not alone — and the good news is, you don’t have to live with it.
At FreeForm Chiropractic, we help people correct the root cause of their pain — not just mask it. That process starts with a few simple steps you can take at home, including daily movement, posture corrections, and key stretches that target tight muscles pulling on your spine.
Why Low Back Pain Happens
Most cases of low back pain are mechanical in nature — meaning they’re related to posture, movement, or spinal alignment. According to the National Institute of Neurological Disorders and Stroke, poor movement habits, tight hip flexors, and weak supporting muscles are leading contributors.
Common triggers we see in clinic:
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Sitting for long periods without breaks
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Tight hip flexors from desk jobs
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Weak glutes or core muscles
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Poor posture while driving or working
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Misalignments in the spine (subluxations)
How to Relieve Lower Back Pain: 3 Key At-Home Strategies
1. Get moving
Motion helps reduce stiffness and rehydrates spinal discs. Avoid sitting for more than 45 minutes without standing or walking. Try:
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Short Walks throughout your day
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Pelvic Tilts (lie on your back, knees bent, gently rock hips forward/back)
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Cat-Cow Stretch (on all fours, alternate between arching and rounding your spine)
2. Fix your seated posture
Long hours in poor posture stress the low back. To improve:
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Keep your hips slightly above your knees while seated
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Use lumbar support behind the lower back
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Sit tall — avoid slouching or leaning on one hip
Why it matters: When hip flexors are tight (which happens when you sit too long), they pull on the lower back, creating tension and discomfort.
3. Stretch Your Hip Flexors
Tight hip flexors are one of the most overlooked causes of low back pain. These muscles connect to your lumbar spine — so when they’re restricted, they tug directly on those vertebrae.
Try this stretch:
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Get into a lunge position with one knee on the floor
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Keep your shoulders upright and gently push your hips forward
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Hold for 30 seconds, then switch sides
Want a deeper stretch? Take the arm of the back leg, reach it up and over, and lean back slightly as you press the hip forward. This targets deeper muscles like the psoas.
Want to Improve Neck & Spine Health Too?
Many people with low back pain also deal with neck tension from posture and screen time. Learn why that happens — and what you can do about it — in our related post: Why You’re Experiencing Neck Pain (and What to Do About It)
When to See a Chiropractor
If your pain:
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Comes back often
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Shoots down your legs
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Isn't improving within 7–10 days
…it’s time to get checked by a professional. At FreeForm Chiropractic, we specialize in identifying the true source of your pain — and correcting it through chiropractic care, movement-based rehab, and lifestyle guidance.
Check out our Frisco clinic or explore other FreeForm locations across DFW.
Ready to Live Life Free of Pain?
If you're searching for low back pain treatment in Frisco, TX, or the greater DFW area, we’re here to help you heal — naturally and effectively.
Call now or book your visit online
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