Lower back pain

I take two Aleve and lay on a heating pad set to Low for two hours.

I have chronic lower back and hip pain. I stretch every morning or I'm miserable all day. Here are some things that really help me:

Fold slowly at the waist. Bend your knees a little. Place your hands on the floor or your shins. Then GENTLY, lift your tailbone up until you feel a stretch in your hamstrings and a slight loosening of the lower back and hip. Hold for several seconds.

Repeat the above, but with your legs now spread apart (a wide-leg stance).

If you know yoga, down-ward facing dog is also wonderful (both legs together and wide-leg). If you don't know yoga... I'm not sure I know how to describe the pose. Someone else help? You can probably google it.

The other thing that has been really helping me is squats. I'm not strong enough to actually do the squats- so I hold on to a chair (placed at my side) and use my arms to help me go down and up. I do squats using both legs, and then I do one leg at a time, using the chair as much as I need.

And oddly enough, raising up onto your toes, then back down to your heels, then back up to your toes... it helps my back for some reason, even though that doesn't make much sense because it's working the legs.

Hope that helps? Maybe someone else will have other ideas.

my chiropractor tells me to use a cold pack for 10 minutes and then slather on some biofreeze. icy hot probably is fine too.