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5 Ways to Improve Back Pain

Back pain can be caused by various factors like having an accident, being pregnant and staying in the wrong posture. Being overweight can also cause back aches. Nevertheless, there are several things you can do to eliminate or control these pains, and they include the following.

Better Sleep

Sleeping can be quite difficult when you are experiencing back pains. Consequently, this lack of enough sleep could worsen the back pains. Also, sleeping in the wrong position can result in backaches, especially if it’s recurrent. Ensure you get a comfortable mattress that is not too hard on your body.

Ensure you sleep on your side other than your back. You can also make yourself more comfortable by placing a pillow between your knees. The pad helps to relieve the back pain and keep your spine in a neutral position.

Maintain a Good Posture

The wrong posture largely influences the development of back aches, especially if you sit for a long time. Also, slouching is bad for your back; thus, avoid staying in this position long. I recommend you always sit upright with your upper body supported against the back of your chair and your shoulders relaxed.

If your seat is uncomfortable, try placing a pillow between the seat and your lower back. Also, keep your feet flat on the floor and avoid hanging them.

Long-distance drivers should also ensure they adjust their seats into a comfortable posture. Additionally, if your work requires you to sit long, consider taking breaks to walk around and stretch your muscles. This helps to avoid stressing your spine.


Exercises help to keep your body healthy and flexible by stretching the muscles. It would be best if you made time for exercise either before or after work.

However, I would recommend you hit the gym before work. You can also join yoga sessions as it helps stretch your back while improving the health of your joints and muscles. This, in turn, allows better distribution of healing nutrients to aid faster recovery if you have suffered an accident. Again, yoga helps increase the flexibility of your spine.

Ensure you don’t stress yourself too much at the beginning. Start slowly with the simple exercises and yoga and progress to more complex ones with time. The perfect time to take yoga sessions is in the morning, and it will also help freshen your mind.

Avoid Heavy-Lifting

Avoid lifting objects that are heavy and could hurt your back. Some people may seem to bear the weight, but continuous lifting will gradually destroy your spine, and the results could even be fatal.

Also, maintain a good posture if you have to lift something heavy. Keep your back straight and bend your knees, allowing your muscles to handle most of the weight.

Also see: Understanding Hip Flexor Pain

Take a Healthy Diet

You could suffer from back aches from being overweight as the excess weight strains your back. This condition can be controlled by taking a healthy and balanced diet. Eliminate or reduce eating junk and processed foods as they contain high cholesterol levels. Remember also to take lots of water.

If you experience recurrent back pains, you should seek medical help immediately. Burwood physio entails a team of dedicated professionals who help treat back pains.