Top 6 Ways to Mitigate Your Back Pain

back pain

Back pain affects about 80% of Americans at some point in their life. There is no single cause of back pain since everyday activities can trigger the condition. However, trauma from accidents or falls can cause back pain.

Simple activities such as sitting in an incorrect posture, sudden twists when lifting or reaching an object can also lead to back pain.

While avoiding back pain totally might be impossible, there are ways that you can use to heal. These top 6 ways will help you to avoid back pain.


Exercising is an important activity that can significantly help in alleviating back pain. When you exercise, you move muscles and rehabilitate the spine, thus reducing the pain.

This is because the spine has many muscles supporting it that need stretching. However, you need to consult an expert before you incorporate any exercise in your routine because some practices can be harmful depending on the intensity of your pain. You can start with understanding how your spine works, which is essential in solving back pain problems.

Using a controlled exercise program tailored to help with your condition is the most effective. Although exercising while having back pain can be difficult, you don’t want to avoid exercise because it worsens the situation. It leads to de-conditioning, weakness, and stiffness on your back.

Good Posture

One of the leading causes of back pain is poor sitting posture. Slouching when sitting builds pressure on the muscles, joints, and discs resulting in pain.

You need to learn how to sit in a correct position and keep that posture every time you sit to reduce and eliminate back pain.

But to ensure that happens, start by providing that your workspace is well setup. An upright posture means that your pelvis has to be in a balanced and stable position.

It’s easy to assume a bad sitting posture, which makes you comfortable for a short period. To eliminate back pain, you need to develop good habits that encourage sitting up straight.

Developing a good posture habit demands consistent practice. At all times, makes sure that you sit upright and have your shoulders in a relaxed position with the chair supporting your back.

Eat Right

Apart from maintaining a healthy weight, good eating habits helps you to avoid straining your body. A routine diet that consists of excess spicy food can be straining to the nervous system resulting in severe back pain problems.

On the contrary, keeping a healthy diet that consists of fresh vegetables and fruits, dairy products, lean meat, and whole grains doesn’t affect the functioning of the digestive system. When the digestive system is on track, your spine remains in good form since the inside and outside parts work together.

Physical Therapy

Commonly known as PTs, physical therapists are health professionals that can teach you how you can manage pain and improve movements.

They inform you how to stand, sit and move in a way that keeps your spine in a good posture and reduces strain on your back. Some exercises that strengthen the muscles supporting your back needs specialized training from specialists like therapists.

The practices will enable you to develop a strong core, thus preventing back pain problems in the future. By increasing endurance, flexibility and strength, back pain reduces.

Sleep Sideways

Sleeping on your back is one of the causes of back pain because it exerts pressure on the spine. But if you must sleep on your back then make sure that you put a pillow under you back that will take the stress off.

Good sleeping habits like sleeping sideways are important as it relieves stress on your back. Also, you need to have a comfortable mattress to avoid aggravating or causing any back pain.

Reduce Stress

Many people don’t think that stress can affect their health. Well, having anxiety can cause the muscles in your back to tense; such constant tension can lead to back pain.

Avoiding stress by engaging in activities such as deep breathing, meditation, yoga, etc. can help in reducing and eliminating back pain.


Back pain can significantly affect the quality of your life. Therefore, eliminating back pain is an essential step towards restoring your health. Among these top ways, exercising is one of the methods that you can use to reduce and eliminate back pain.

Alternatively, studies suggest that weed can also be used to treat inflammations in the body. So, one can also buy weed online and use it for therapeutic purposes to cure back pain effortlessly.

However, you need patience before you start enjoying the results since some of the above approaches don’t give results immediately.