Tips to Avoid Back Pain:- Its Causes and Symptoms

Tips to Avoid Back Pain:- Back pain is a common problem and can affect your work, family, and recreational activities. Back pain can be the result of trauma, such as a fall or a car accident. But most often back pain is the result of an everyday activity done incorrectly — activities as common as twisting to reach or lift an object, sitting at a computer in the same position for hours, bending over to vacuum, and carrying shopping bags.

There are some steps you can take now to start managing the symptoms coming from your back, and there are some things you should stop doing as a part of treating your back pain. There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment. Don’t worry friends I am writing 10 (TEN) tips for Reducing Back pain.

Table of Contents

1) Observe and fix your postures

The first thing that you need to cater to while taking preventive measures for your back pain, is the fixing up of your body postures. Observe your postures daily, be it sitting, standing, sleeping, or idle positions, driving, and try to improve them. Also, be very cautious while working or performing difficult tasks. Wrong and unsupported postures are the biggest cause of your back pain. Therefore, in order to kick off the back pain in your life, try to keep your back straight all the time.


  • Avoid standing in the same position for a long time.
  • If possible, adjust the height of the work table to a comfortable level.
  • When standing, try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position.
  • While working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change feet every 5 to 15 minutes.


You might be wondering how to prevent back pain at work, especially if you are sitting at a desk for eight hours at a time. Along with setting up the proper ergonomics to improve your posture, there are a few other things that you can add to your routine to reduce your chances of having any problems.

First of all, when you start to feel yourself getting a bit stiff, or even before, around every thirty minutes to an hour, you need to move around. You can:

  • Get up and stretch
  • Walk around your chair
  • Go get something to drink
  • Use the bathroom
  • Talk with a co-worker for a few minutes
  • Grab a healthy snack

Whatever you have to do to get out of the chair, do it. Even if it’s just for a few minutes, you are giving your back and spine a break from all the pressure you are putting on it while sitting. Also, get yourself a comfortable chair. Just like the investment in the mattress, if you’re going to be spending the majority of your time in that chair, you might as well make it a good one.


  • Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips.
  • Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees
  • to bend and your feet to reach the pedals

Sleeping or lying down

  • Get a better mattress – It seems like a solution that is easier said than done. However, your mattress has a major influence on how you sleep and how you feel when you wake up in the morning. It might seem like an unnecessary expense, but when you find a mattress that is fit for you, you will understand why the change was worth every penny.
  • Sleep with a pillow between your legs – If you aren’t ready to spring for the mattress quite yet, you can try putting a pillow between your knees. That simple placement will relieve up to half of the amount of pressure your spine gets normally giving you a better opportunity for waking up pain-free.

2) Take breaks frequently during any kind of work

One common mistake that all of us make in our life is the continuous working habit. People do not take breaks in between their work hours and spend hours in the same position. Make sure to take little breaks to allow your spine muscles to relax. Even getting out of your chair and taking a quick walk around the office can get your blood circulation moving and release tension in your muscles. If you forget to take breaks, you can even set reminders so that you don’t forget to stand up and stretch your legs!

3) Use proper footwear

Finding the right footwear is very important to eliminating back pain. Your shoes have a large impact on how you walk, stand, and even sit. If you’re someone that wears high heels all day, for instance, you are throwing your body out of its natural positioning with each step. You need to have shoes that can support the weight of your body and reduce pressure to the spine and other joints and muscles of the body.

4) Stop Avoiding Exercise

It may hurt to get started, but exercise for your back is proven to be beneficial for most low back pain. It helps keep your core muscles strong, provides increased circulation to your joints and discs, and it gives you a sense of well-being. Plus, being a couch potato can really put your low back in a poor posture, leading to pain.

5) Take a healthy diet- Intake of Vitamin D and Calcium

Diet is the primary thing that matters a lot when it comes to the question of your tired and stressing body. Strong bones and spine help in preventing inflammation and aches in your back. So, it is significant to keep your spinal bones or vertebras strong by increasing the intake of vitamin D and calcium in your diet. For instance; milk yogurt, leafy green vegetables, vitamin supplements, fish, egg yolks, cheese, and beef liver are highly beneficial for the building up of strong bones and ligaments.

6) Consuming healthy drinks on a regular basis

Turmeric milk

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties. An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey to the milk if you prefer a sweet taste. Consume this drink; preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.

Tart cherry juice

Cherries are rich in antioxidants and anti-inflammatory agents. Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced. Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

Ginger-green tea

You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.

7) Take a nightly herbal bath

A regular bath is great for your back pain, as the hot water can reduce inflammation and promote blood circulation. However, an essential oil bath is even better. Try taking a regular nightly bath with essential oils. It will also have the effect of helping you get better sleep.

8) Try mindful meditation

Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease anxiety and stress. Through mindful meditation, you can control the way your body perceives pain.

Find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.

9) Lighten your load.

Improper or heavy lifting is a common cause of back pain, but it doesn’t only happen to people who lift heavy boxes on the job. Carrying a bulky laptop bag, suitcase, camera, or a load of groceries can also cause a strain on your back. Whenever possible, take some weight off your shoulders by carrying less, distributing the weight to both sides of your body, or shifting the weight from shoulder to shoulder. Consider using a rolling cart or bag with wheels for heavier loads like bags of groceries or boxes of files.

10) Quit smoking.

It’s well known that smoking raises your risk for heart disease and cancer, including lung and colon cancers, but most people don’t realize that smoking also can be a cause of persistent back pain. It’s not entirely clear how smoking affects back health, but one possibility is that it narrows blood vessels. Narrowed blood vessels result in less oxygen and nutrients reaching the spine and, in turn, it becomes more susceptible to injury and slower to heal. Friends I am sure after reading the above tips you started work on it. All the above tips are easy to follow, so do not worry just add these steps from today. I am sure you will get relief from your back pain and became fit. One more thing if back pain does not go out don’t forget to consider a doctor. Don’t forget to comment.

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