Updated on August 15, 2024.
A whopping 80 to 90 percent of people in the United States experience back pain at some point in their lives, according to the American Chiropractic Association. And it’s not just adults—kids can suffer, too. (Think about those heavy backpacks.)
Instead of letting back pain cramp your style or force you to take unwanted sick days, try these tips to ease your back pain and help prevent it in the first place.
Do the right moves
Everyone can benefit from exercise, but if you want to relieve—or prevent—back pain, a little physical activity might be the best medicine.
Back pain is more likely to return if your spine-supporting muscles in the back and stomach have become weak from injury or inactivity, or if you have tight hamstrings. Gentle stretching and strengthening exercises can help reduce pain by providing more balance around the spine and building strength and flexibility. Yoga, resistance band workouts, and low-impact activities such as water aerobics and water walking are also great options. But make sure you check with your healthcare provider (HCP) before trying any new form of exercise.
Improve your posture
Whether you’re at work, driving in your car, or on the couch watching TV, chances are you’re not sitting up straight. And that means bad news for your back.
Slouching for long periods of time increases pressure on the discs and weakens your back muscles. The next time you sit, try making a conscious effort to maintain good posture, and look for opportunities to get up and move when you can. Don’t forget that poor standing posture can cause back pain, too.
Lift properly
If you’ve ever tried picking up a heavy box only to end up stuck on the couch for the rest of the weekend, then you understand just how dangerous lifting with bad technique can be for your back. It’s actually one of the top causes of back pain because it puts excess force on the discs and other structures of the spine.
Before you lift a box that's way too heavy for you, take a reality check on how much weight you can comfortably carry. And when you do lift, get low to the ground in a squat position and lift using the power of your legs, rather than bending over at the waist and putting the stress of the lift on your back and arms.
Maintain a healthy weight
The back-saving benefits of a flat belly and trim hips go beyond easing muscle pain. Carrying excess weight can put extra pressure on your spinal discs. Maintaining a healthy weight helps keep the gel-filled cushions that act as your spine’s shock absorbers out of harm’s way. Extra pounds also increase the load on your spine, taxing your muscles and putting pressure on the soft tissue around your vertebrae (spinal bones).
Get a grip on stress
Stress doesn’t cause back pain on its own, but it can create muscle tension in your neck and back, which can lead to stiffness and soreness. The good news: You don’t have to let stress get the best of you or your back.
Getting adequate sleep, exercising and eating a nutrient-rich diet all boost the body’s stress coping abilities. You can also try practicing stress-reduction techniques like deep breathing, progressive muscle relaxation, guided imagery, or mindfulness meditation.
