How To Deal With Your Back Pain Safely

pain back

April 25th, 2018   |   Updated on March 7th, 2020

Most of us have experienced back pains, be it low back pain, short-term or long term. Back pain can significantly affect your daily routine or daily life. So how do you cope with back pain?

It is essential to understand what causes back pains before knowing how to deal with it.

What Causes Back Pain?

  •  Overdo of muscles and ligaments which can be due to sports competition or ambitious working
  •  Disk injury
  •  Disk degeneration which is familiar with age
  •  Scoliosis anomalous spine curvature
  •  Spinal stenosis, when the space around the spinal cord narrows and pressures the nerve roots.

How Do You Cope With Back Pain Safely?

1. First, Don’t Rest Too Much


It is not recommended to stay in bed for long. Staying in bed for long further weakens the muscles which eventually lack the strength to support your back. Remain active.

If you are an exercise enthusiast, there are safe exercises to help relieve your back pains which you can find at Setup My Home Gym.

Safe activities include working out on an inversion table. You should go through popular Inversion Table reviews before buying any inversion table.

You May Also Like 10 Highly Effective Ways To Manage Low Back Pain At Home

2. Driving


What is your daily routine? What are the postures you maintain for the better part of the day? Proper positioning is essential; your back should be aligned whether you are sitting or standing.

You should avoid driving as much as possible. However, if you cannot prevent it, make sure you have lumbar support.

You should position yourself to maintain a curve where your knees are higher than your lower back or hips. Support your back when moving out of the car.

3. Sitting

Sitting is highly discouraged, therefore seat for short durations. Ensure your work surface is at a comfortable height to prevent straining.

Choose to sit on a chair that has adequate lumbar support. You can customize your chair to offer lumbar support by rolling up a towel or using a pillow to support you.

4. Standing

When getting up from your seat, scoot to the edge of the chair and when your feet are directly beneath you, get up.

Do not bend at the waist. You can also stand when your head is up, your shoulders straight, the chest forward and with your weight evenly balanced on your feet.

After standing, do not stay in the same posture for long. Exercise your back slightly by trying to elevate one foot through resting it on a box or stool, and switching the feet alternately.

If you are in the kitchen, you can try putting one foot in a cabinet and alternately change the feet after ten minutes.

5. Lifting

If possible, do not lift an object. However, if you must, do not raise any object heavier than 30 pounds. Before lifting any objects, ensure your feet are firm on the ground.

If the object you are looking to pick is beneath your waist level, bend to reach it with your back straight; and bend at your knees. Do not lean forward.

When standing after picking it, keep your feet firm on the ground. Straighten your knees as you get up steadily instead of jerking up the object.

6. Final Words

final words

Having back pains can be a frustrating experience. However, if you implement the above tips, you will significantly notice a reduction in pain on your back.

Health Disclaimer :

Information provided by does in no way substitute for qualified medical opinion. Any text, videos or any other material provided by us should be considered as generic information only. Any health related information may vary from person to person, hence we advice you to consult specialists for more information.