Do's and Don'ts If You Have Back Pain

Updated: Oct 27


Body aches and pains have become common due to aging or unhealthy lifestyles. Moreover, there are demanding occupations that require people to stand and sit for a long time. As a result, many individuals frequently suffer from back pain.


Basically, anyone can relieve back pain by observing appropriate do-it-yourself remedies. However, some may have to seek professional medical help to get rid of the pain.


Thankfully, you can avoid experiencing back pain by practicing reasonable prevention efforts.

In this blog, we’ve compiled the do's and don'ts if you have back pain. But remember that if your symptoms worsen, consult a medical professional right away.



Do: Provide Support to Your Spine

Care for your core muscles by doing the pelvic tilt. Bend your knees as you lie on your back. Doing so should tighten your stomach's muscles until the tiny part of your back is laid flat on the floor.

Hold and press for a couple of seconds. You can do this exercise up to a maximum of ten times. You’ll discover that doing these exercises improve your mobility over time.

Do: Stretching


Execute back stretching during mornings and evenings, eight to ten times each instance. Do back-pocket stretch and press-up if you have lower back pain.

Back-pocket stretch is done by standing up and putting both hands on your behind, near the rear pockets of your jeans. Look way up and arch the position of your back.


Do press-up by putting yourself in a push-up position. Lift the upper part of your body, and let your lower back sag. Do this while maintaining your hips' position near the ground, and hold it for a few seconds. You may want to research other helpful exercises for lower back pain.


Do: Immerse Yourself in Water


The great relief of water is a supportive system and is a source of pain resistance. Swimming and taking a hot bath are good relievers for upper back pain.

Don't forget to do a couple of water exercises for faster pain relief. Remember to keep your physical activities in water in moderation to avoid experiencing further pain.


Do: Get Into Yoga



Yoga is not only good for mindfulness and meditation. It is a good exercise formiddle back painas you sit up straight to relax your middle back in a comfortable position, cross-legged. Do yoga for thirty minutes to an hour to relieve your back pain sufficiently.


Don't Do: Entire Sit-Ups


Doing actual sit-ups stresses your middle back. Hence, this exercise may cause pain and not relief. Ensure to do partial sit-ups or have ample rest time during the exercise.


Sometimes, injuries occur even when doing simple exercises. Enlist the assistance of a personal trainer at the gym to maximize chances of avoiding injuries. Possible Chronic back pain can occur when you don’t do exercises right.


Dont: Jog



Jogging is a good exercise, but not when you have back pain. Jogging involves strenuous leg and foot movements that are stressful for your back. Avoid getting severe back pain by doing condition-appropriate exercises only.



Don't take back pain for granted. Ignoring it will only make it worse. When back pain becomes worse, it may cause other health complications.

Invest time and effort in observing the do's and don'ts when you have back pain. The saying that health is wealth proves to be true. You can't do what you need and want to do in life if you're in pain.


If you're unsure if you're correctly practicing the do's and don'ts for back pain, seek an advice from a professional.

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