Alleviating Lower Back Pain: Exercises and Tips for Comfort

Lower back pain can be a debilitating issue, affecting your daily activities and overall quality of life. Many individuals experience back pain for various reasons, including changes in body composition. This article delves into practical exercises and strategies to alleviate lower back pain, focusing on a case where the transition from a 32A to a 32D in just two months led to persistent discomfort and subsequent growth to a 38G-H.

The Back Story: From 32A to 38G-H

The journey of one individual began during the summer after her junior year of high school when her chest went from a 32A to a 32D in a mere two months. Over the years, her chest continued to grow, and she now finds herself at a 38G-H. The rapid changes in breast size brought along lower back pain that has persisted ever since. With the desire to find non-intrusive solutions, she seeks exercises and methods to alleviate the discomfort.

Exercises for Alleviating Lower Back Pain

  1. Cycling: Incorporating cycling into your routine, preferably at a gym with proper safety measures, can be highly beneficial. Cycling on uneven terrain helps build stronger stabilizers, core muscles, and bones, effectively absorbing the vibrations from the road. While other forms of cardio are valuable for overall cardiovascular health, cycling’s impact on the spine and muscles sets it apart.

  2. Weightlifting: Contrary to common misconceptions, weightlifting offers numerous benefits for alleviating lower back pain. Starting with dumbbells is safer and easier, promoting strength and stability. Focus on exercises like bench press, curls, flies, and goblet squats. Lifting weights, whether for volume or endurance, contributes to building a strong back and supporting the spine.

  3. Stretching: Combat the effects of excessive sitting, a common contributor to lower back pain, through targeted stretches. Leg stretches, in particular, can help alleviate discomfort in the lower back. Incorporate stretches into your daily routine to counteract the negative impact of extended periods of sitting.

  4. Strength Training: Engaging in strength training routines can significantly reduce lower back pain. Building strength in various muscle groups supports proper alignment and posture, leading to decreased pain and improved overall well-being.

Additional Tips and Considerations

  • Proper Bra Fit: Ensuring your bra fits correctly is crucial. Utilize resources like the online calculator to determine your accurate bra size. Ill-fitting bras can exacerbate back pain and discomfort.

  • Consultation with a Medical Professional: While exercises and lifestyle changes can provide relief, it's essential to consult a medical professional. They can guide you on appropriate exercises and treatments based on your individual circumstances.


Lower back pain can significantly impact daily life, and finding effective ways to alleviate it is essential. For those who have experienced substantial changes in chest size,exercises, and lifestyle adjustments offer promising solutions. Incorporating cycling, weightlifting, stretching, and strength training, along with ensuring proper bra fit and seeking medical advice, can pave the way towards a more comfortable and pain-free life. As always, individual experiences and needs may vary, making consultation with healthcare professionals a crucial step in managing and overcoming lower back pain.