20 Ways To Avoid Back Pain

Overview -

Back pain is an issue that needs to be addressed and taken care of as soon as possible. 4 out of 5 people experience back pain, and most of them keep ignoring the symptoms unless and until it gets worse. To help protect your back and avoid back discomfort, follow these steps:


  •   Stretching and Strengthening
  •   Maintain Posture
  •   Lift them right
  •   Be active and eat healthy
  •   Mind your weight
  •   Take that seat
  •   Proper Desk
  •   No more heels
  •   Put away those jeans
  •   Stash the wrong bag
  •   Text neck
  •   Check your laptop use
  •   Take small breaks
  •   Forget about back braces
  •   Reduce stress
  •   Sleeping position and schedule
  •   Fall or accident
  •   Smoke 
  •   Pregnant 
  •  Can be a symptom

Muscle strengthening and stretching -

If your back hurts, you might think that restricting your activities and relaxing is the best way to get relief. A day or two of rest may be beneficial, but more than that may exacerbate the discomfort. Regular physical activity, according to experts, can help reduce inflammation and muscular strain. Muscle strengthening and stretching exercises thrice a week is a must.

Inquire with your doctor or a fitness center trainer about back-strengthening activities. Some kinds of yoga and tai chi may also assist you in learning appropriate posture and improving strength, balance, and flexibility.

Lift The Things Right -

Lift and carry a heavy object by getting close to it, bending your knees and squatting, pushing in your abdominal muscles and keeping the thing close to your body as you stand up. As you stand up, use your leg muscles to support your body. Keep the thing near your body. Maintain your natural back curvature. When lifting, avoid twisting. If an object is too heavy to lift safely, enlist the assistance of another person. Lift large things without bending from the waist.

Allow your legs to perform the lifting rather than your back. While lifting, avoid twisting your body. Push rather than pull large items if possible. Pushing is less difficult for the back.

Be Active and Eat Healthy - 

Begin by eating a nutritious diet. Check your calcium and vitamin D levels. These nutrients can aid in the prevention of a disease that causes your bones to weaken and brittle (osteoporosis). Many bone fractures that cause back discomfort are caused by osteoporosis.

Combine cardiovascular activity, such as swimming or walking, with back and abdominal strengthening and stretching activities. Exercises that improve your balance and strength might help you avoid falling and damaging your back.

Even if it’s difficult to find the time for such activities till then just try to be active. Keep moving around rather than just lazily seating around. 

Mind Your Weight - 

Get moving and eat well. Being overweight might cause back pain. Regular physical exercise and eating nutritious meals can help you maintain a healthy weight. Extra weight, particularly in the middle, can aggravate back discomfort by altering your center of gravity and placing strain on your lower back. Keeping your weight within 10 pounds of your optimal weight may help you reduce your back discomfort.

Consider brisk walking, swimming laps, or doing yoga or tai chi several times each week. These low-impact workouts can help you lose weight, improve your fitness level, and strengthen and stretch your back.

Don’t Slump on your desk - 

To minimise straining your neck and eyes, position your computer display around an arm’s length in front of you. The monitor’s top should be 2 to 3 inches above your eye level. If you wear bifocals, lowering your monitor may be more comfortable.

Try to Type at the appropriate height. Many individuals place their keyboard right on their desk, slightly below chest level.

However, typing at that height for an extended period of time reduces circulation and affects the joints and nerves in your arms, shoulders, and wrists. This can result in numbness and discomfort in those places, as well as pain in your back.

No More High Heels -

They have the potential to change your center of gravity and strain your lower back. Maintain a one-inch heel. If you must ascend, carry a pair of low-heeled shoes with you and slide into them if you get uncomfortable.

Too Skinny Jeans - 

Wearing clothes that are too tight to allow for bending, sitting, or walking might cause back discomfort. This can aggravate your back pain, so it’s better to stash them away and avoid wearing them.

Stash the bag away -

Purchase a purse or briefcase with a broad, adjustable strap that extends over your head. A messenger bag (such as those worn by bike messengers) is designed to be worn in this manner. Having the strap on the opposite shoulder of the bag helps to distribute the weight more evenly, keeping your shoulders equal and your back pain-free.

Switch hands regularly when carrying a big bag or luggage without straps to prevent placing all of the tension on one side of the body. Purge bags, cases, backpacks, and other carriers of unnecessary items on a regular basis to decrease the burden.

Text Neck -

It is OK to send an occasional SMS or email from your phone. However, keep in mind that when you write on your phone, you are bending your head and twisting your spine. If you do this for more than a few minutes, it will put strain on your neck’s fragile vertebrae. And this is what leads to Text Neck.  

The solution is straightforward. Save lengthier messages for when you can sit at a computer with your spine straight.

Check your laptop use -

Although your laptop is portable, if you use it frequently, place it on a desk and type on a separate keyboard and mouse. Using a laptop on your lap for extended periods of time causes you to lean your head forward. This puts pressure on the vertebrae at the top of your neck, which can cause headaches and pain in your back and neck. If you must use a laptop on your lap, position the monitor about 6 inches below your eyes.

That posture reduces the amount of time you have to bend your neck to view. If your lap is too low, put the laptop up on a book or tray. What you can do is limit your laptop use to half hour, which can restrict its negative effects on your neck.

Small Breaks are Important -

Take at least 20 seconds every 10 minutes to stop typing, stand, and stretch. And every 20 minutes, even if you take a break in between, stand up and take a 2-minute break from your computer.

This increases blood flow and helps to relax tight muscles and stiff joints. It also allows your eyes to adapt, which can help to prevent computer-related vision disorders.

Forget about the back braces -

Back supports of many types are available, ranging from elastic bands to specialised corsets. They may be beneficial after some types of surgery, but there is little evidence that they aid in the treatment of persistent back pain.

Heavy lifters are frequently needed to use lumbar support belts. Furthermore, there is no evidence that these belts prevent back injuries. According to one research, these belts increased the likelihood of injury. And maybe make a person habitual to it, which can lead to dependency on them. So, when they remove the belts their bodies are not able to adjust into the normalcy.

Reduce Stress -

When you’re anxious, your breathing habits shift, causing strain and tension in your mid-back. Your shoulders hunch, causing pain in your upper and middle back. The tailbone and the bottom part of the back muscles are affected by low-back discomfort. These muscles have an impact on flexibility and posture.

The mind is a tremendous tool. According to University of Manchester researchers, persons who meditate on a daily basis find pain “less unpleasant.” These findings are encouraging for anyone suffering from chronic pain, particularly back discomfort. If that isn’t enough of an incentive, meditation has been linked to a variety of additional mental and physical health advantages.

Sleep sideways -

Proper spine alignment is essential at all times, not only while watching TV or sitting at your work. Your sleeping posture might also have an impact on your back health.

Sleep on your side, preferably in a calm fetal posture with your legs bent. Put a little cushion beneath your chin. This will help to keep your spine in proper alignment. A cushion between your legs can prevent your upper leg from slipping forward and twisting your lower back while you sleep.

Fall or accident -

A fall or slip that bends the spine can rupture a disc, causing the softer inner component of the disc to herniate. This puts pressure on the surrounding nerves, which can cause moderate to severe pain, tingling and numbness, and muscular weakness. Inflammation begins during the first hour or two of damage, peaks within 1-3 days, and lasts at least a couple of weeks. This is the stage where you may notice swelling and heat around your injury. This is completely normal and a regular component of your body’s tissue mending process.

Put out that Cigarette -

Quit smoking if you smoke. Tobacco use lowers blood flow to the lower spine, which can contribute to spinal disc deterioration and impede recovery from back injuries. Because smoking reduces the flow of nutrient-containing blood to spinal discs, smokers are predisposed to back discomfort. Smoking-related coughing can also cause back discomfort.

Are you Pregnant?

Backache or back discomfort is fairly prevalent during pregnancy, especially in the early stages. During pregnancy, your body’s ligaments naturally soften and stretch to prepare you for labor. This might place tension on your lower back and pelvic joints, resulting in back discomfort. When you’re seated, keep an eye on your posture. More than anything else, sitting in a chair all day puts strain on your spine.

Take frequent pauses. At least once each hour, walk or stand and stretch. Sitting for an extended period of time might aggravate your back pain. Lifting big weights should be avoided. If you must, proceed gently. Maintain a healthy weight. Wear appropriate footwear. Extremely high heels, as well as absolutely flat ones, are out.

Back Pain as a Symptom!!

Back pain can manifest itself in a variety of ways, including: -a dull, aching sensation in the lower back

  • A stabbing or shooting pain that can travel down the leg to the foot
  • A the inability to stand up straight without suffering
  • A restricted range of motion and ability to flex the back


Back pain sensations that are caused by strain or abuse are generally short-lived, although they might continue for days or weeks.

Back pain is considered chronic when it has been persistent for more than 3 months.

Blog By: Physio Active India

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Physio Active India  – The Wellness Hub has been conceptualized by Dr. MR. Zulfi and Dr. D M. Manoj, With their specialization in Physiotherapy and Sports Rehabilitation, their team of best physiotherapists…