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Tips On How To Manage Your Back Pain

Updated on June 22, 2015

Table of Content

  • Is Back Pain Plaguing You?
  • Sports, Exercise and Movement
  • Diet and Hydration
  • Start with the Basics
  • Breastfeeding Moms
  • Posture
  • Lifting and Sitting
  • Conclusion
  • Disclaimer

Is Back Pain Plaguing You?

There are a few things to bear in mind when back pain is plaguing you. For example don't twist too much doing the things you do each day. Excessive twisting of your back regardless, during your daily activities can cause back injuries resulting in a great deal of pain.

Sports, Exercise and Movement

In addition if you're into sports of any kind, take note of how your spine feels if you are taking part in sports or exercising. At the first sign of any back pain, slow down.

Repeated motion with the same muscle group or area of your body, regardless of the task or your position, should always be avoided in consideration of your aching back. Don't make the same movements for a long time, even if you are cooking, cleaning or doing regular daily house chores or work tasks.

You have to remember to move around a different way or stand differently every now and then so as not to aggravate the pain even more.

Diet and Hydration

Diet and Nutrition

Carrying around excess weight, especially on the tummy area will automatically put more pressure on your back, so proper nutrition is a must and besides it has many health benefits, not just alleviating back discomfort.

This not only helps tone your body, which can decrease a lot of back pressure, but a healthy diet provides you with essential fluids and nutrients, which help prevent and treat back pain in a better way.

Start a diet to lower your weight if you are 10 pounds heavier than you want. Your body's center of gravity is shifted if you have extra weight (especially in the torso). This strains the lower back, and over time can lead to chronic low back discomfort.

Water and Hydration

Drink lots of fresh, filtered water, during the day too - experts say no less than 8 glasses per day. Water not only helps with hydration, it also flushes the kidneys, which can also be a cause of back pain.

Water plays a big part in the processes and upkeep of our body, like breathing, body temperature, delivering nutrients and protecting the intestinal tract lining from damage. We need lots of water every day to stay in good health - our lives depend on it!

Start With The Basics

When you are dealing with back discomfort start with the basics. Simply resting for a few days often helps. As you wait for relief, see if anti-inflammatory treatments such as ibuprofen provide any help.

You can also relieve your back discomfort with the tried-and-true application of heat, cold, or an alternation between the two.

In order to minimize or eliminate your back pain, your physician could recommend surgery for you. Usually, surgery is the last thing you'll want to try if nothing else has helped. In addition, sometimes surgery is the only option when certain injuries occur and for certain conditions that result in back pain.

Breastfeeding Moms

For new moms who might be breastfeeding, help your back by nursing in a chair instead of a couch. If you slouch or sink into the seat you're on you'll find that your back will start to ache.

You can also put a pillow or couch cushion behind your back to keep it straight, but still comfortable while you feed your baby.

While breastfeeding, sit in a chair and not on a couch. Breastfeeding often puts the mother in a position which compromises spinal support, resulting in back pain. You should also have comfortable padding between you and your chair when you're feeding your baby.


If you want to get rid of a large portion of back pain, stop situations where spasms are triggered.

Use proper posture, practice safe methods for lifting heavy items, don't overuse your muscles and drink an adequate amount of water to avoid back discomfort caused by muscle spasms.

If you are having a back spasm, put heat on it and then rest to stave off pain.

Many computer workstation setups promote poor posture, consequently promoting back discomfort. If you must sit in front of a computer every day, then position the keyboard and also the screen directly in your forward gaze.

A lot of today's back problems are from sitting at the computer where the setup strains the back. If you are constantly working on a computer, and you suffer from back discomfort, ensure that you have the keyboard and the screen right in front of your face. The top of the monitor should be about eye level.

Lifting and Sitting

Always use proper lifting procedures when lifting heavy objects, and use your knees rather than your back.

Picking up a heavy item improperly can cause serious damage to your back and spine.

Use your knees and keep the item close to the body while lifting, so your core muscles do the work during the process.


Sitting for long periods of time in a chair or a car can have a negative effect on your back. Putting back cushions behind you can assist in easing back troubles.

These are available online, and at your local retail pharmacy. There are a number of different kinds available, offering various amounts of support, so it's just a matter of choosing one that is comfortable.


If back discomfort plagues you, you know just how much it can affect your personal and work life. Your social life can be considerably compromised, and work will undoubtedly suffer.

Although there are thousands upon thousands of people around the world suffering from back pain, there are still many that aren't sure how to cope with it or what to do to treat and alleviate the pain.

Hopefully these tips can help you to either cope, manage or even alleviate the pain. Please read the disclaimer below.


The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this informational hub in place of seeking professional medical advice.

You are encouraged to consult with your doctor with regard to this information contained on or through this hub. After reading articles, watching videos or reading other content from this hub, you are encouraged to review the information carefully with your professional healthcare provider.

We Welcome Your Comments

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    • heart4theword profile image

      heart4theword 2 years ago from hub helped reinforce things I was not doing :) appreciate it :)

    • starbright profile image

      Lucy Jones 2 years ago from Scandinavia

      Many thanks for your comment. If you suffer from back pain, I sincerely hope it helps.

    • heart4theword profile image

      heart4theword 2 years ago from hub

      Thank you for sharing this information, the video was helpful as well with Dr. Oz.