Tips to Deal with Back Pain


We can see that millions of people are getting affected by back pain almost every day. It can be due to growing age and muscle tension, but one of the significant reasons behind this back pain is long work hours. In a study conducted by the Institute of Neurological Disorders and Stroke (NINDS), it was found that low back pain leads to various job-related disabilities. It can also stop you from getting socially active and doing everyday tasks. 

Nonetheless, if you are suffering from back pain, our blog post can be beneficial for you. Here we have provided a few tips and back workouts that can help you get rid of the pain you are suffering. 

Exercise for lower back pain

Let us first start with the exercises that can help you get rid of the back pain. In this section, we have listed down some of the best back workouts that you can do at your home and also in the gym:

To get relief of the pain, you can try – 

  • Partial crunches
  • Knee to chest
  • Hamstring stretches
  • Bird dog
  • Wall sits
  • Pelvic tilts
  • Glute bridges, also known as Bridging
  • Press-up with back extensions

Back workouts that you can avoid-

Some people will suggest various exercises, but some can increase your pain rather than reduce your pain. These back workouts can benefit your core muscle but not your back pain. Therefore, listed below are some exercises you must avoid to overcome your back pain.

  • Sit-Ups
  • Leg Lifts
  • Weight exercises

Tips to overcome back pain

Now that you have learned about the back workouts that can help you overcome the exercise, you must also consider the following tips to get rid of the back pain forever. Mentioned below are some of the tips that can help you to overcome back pain:

  • It would be best if you slept with a pillow under your knees.
  • It would be best if you focused on increasing the intake of calcium and vitamin D
  • Do some back workouts and improve your core strength. You can also follow the exercises that we have listed above.
  • Focus on your body posture. Working for long hours in the same body posture that creates tension and stress in your spine can lead to severe back pain. Thus, you should not slump over your desk and improve your body posture.
  • It would help if you stretched because sitting, lying down, or standing for long periods, in the same way, can affect your spine, and you can have backaches. 
  • You have to avoid lifting heavy-weighted objects.
  • Stop taking stress; you need to know that stress can also create pain in your body. 
  • It would help if you also focused on your daily diet,
  • You can opt for aerobic exercise or pilates.

The bottom line

In the end, we would like to say that back pain impacts your body and your mind. Therefore, you must take immediate action whenever you feel back pain. Then, you can follow the tips and do the back workouts that we have talked about in our blog post.