10 Common Habits You Need to Change Now to Reduce Back Pain

Posted by Aveda61439 08/02/2021 0 Comment(s) Health and Wellness,Ayurveda,
10 Common Habits You Need to Change Now to Reduce Back Pain

Back Pain - Overview

One of the most common reasons nowadays to visit a doctor is back pain. Chronic back pain is extremely harmful, leading to permanent paralysis of disability sometimes. Fortunately, a few precautionary measures help to prevent or relieve most of the back pain problems. Incase the prevention fails, then simple home remedies will heal the back pain and keep it functional. Surgery is the last option, in case of dire need.


Back pain ranges from an ache in the muscles to a chronic burning or stabbing sensation in the spinal cord. It can further travel down the legs and across the arms, in case of slight bending, walking, or lifting! A nerve might get sprained and that might lead to a massive pain in the back.

When to see a doctor?

Home remedies are the best to cure back pain. The back pain gets cured within a few weeks. However, if the pain persists over a long time then a doctor’s training becomes a must in case it:

  • ​Persists continuously over a long span of time.
  • Spreads all over both legs even below the knees.
  • Results in weakness, numbness, or a tingling sensation in both of the legs.
  • Accompanied with exceptional weight loss.

In the rarest of cases, the back pain becomes such a problem that surgery is the only option. Seek immediate care if your back pain:

  • ​Causes a problem in the bowel or bladder.
  • Is accompanied by a consistent fever.
  • Follows a fall or a blow to your back or other injuries.

Spinal degeneration is the major cause of lower back pain. Back pain often develops naturally due to very normal reasons like:


Strain in muscles or ligaments. Continuous lifting of heavy things or sudden movement might strain the back muscles and the ligaments of the spine. In case the physical condition is not up to the mark, constant stress on the back will cause painful muscular spasms.

Bulging or ruptured disks. The discs act as a layer of cushion between the vertebrates. The cerebrospinal fluid inside the discs can bulge or get ruptured and press on the nerve. However, this might cause back pain – not a verified cause as yet. It is discovered usually during an X-ray.

Arthritis. Osteoarthritis affects the lower back. In a few cases, arthritis of the spine leads to the narrowing of the space around the spinal cord that develops into a condition called spinal stenosis

Osteoporosis. Your spine's vertebrae might develop painful fractures in case the bones are porous and brittle.

Back Pain Risk Factors: Anyone can develop back pain – even children and teens –due to exertion and certain activities. These factors might put you at greater risk:

  • Age. The chances of developing back pain increase with age, and is at the highest at 30 to 40 years. 
  • No proper exercise No exercise makes the joints and muscles weak which leads to back pain. 
  • Obesity Excess body weight puts more pressure on the bones. And hence don't he spine. 
  • Diseases. Some types of arthritis and cancer might result in back pain. 
  • Improper lifting. Lifting heavy things with the back’s support leads to back pain.
  • Psychological conditions. Stress, anxiety, depression, and psychological problems lead to back pain.
  • Smoking. Smokers have increased rates of back pain. Smoking prompts coughing which might result in herniated discs. Smoking also reduces the blood flow to the spine. Which increases the risk of osteoporosis.

10 Common Change In Habits to Fix Back Pain

Back pain does not happen for one particular reason. Hence, a few activities and exercise and efforts done on the personal end goes a long way in preventing back pain or curing it. For example, during workouts more focus on muscle strengthening exercises, maintaining a good posture – small changes will prove significant in relieving the back of the pain, stress, and strain. Changing a few daily habits can help you maintain a healthy, pain-free back for a long time.

1. Sleeping with a pillow under the knees

Sleeping on the back puts pressure on the spine. Hence one should sleep with legs elevated slightly, preferably with a pillow between the legs that relieves the pressure on the spine.

2. The spine needs to be worked on

Workouts that are spine centric reduce the risk of back-related injuries. Performing exercises that strengthen the abdomen and back a minimum of two times a week helps to develop a stronger and more flexible back. It also relieves muscular spasms.

3. Increased intake of calcium and vitamin D

The stronger the bones, the less are the chances of getting osteoporosis. If the osteoporosis is less, then the chances of back pain will also be lesser, especially in women. Hence, bones should be kept healthy and strong by increasing the consumption of calcium and vitamin D. Change your diet to include the following essentials in plenty:

​For Calcium:

  • Milk
  • Yogurt
  • Leafy greens
  • Vitamin supplements

For Vitamin D:

  • Fatty fish
  • Egg yolks
  • Beef liver
  • Cheese

A doctor’s consultation is mandatory before adopting any diet plan.

4. Changing the shoes:

Avoid wearing heels, stilettos, or any high rise shoes which will create an imbalance in the posture and create stress on the hips and result in back pain. Hence, wearing flat and non-heeled shoes are always recommended for a good and healthy painless back.

5. Straight posture:

A good posture always relieves stress on the spine. Bad posture puts pressure on the spine, especially the lower back. it restricts the flow of the cerebrospinal fluid which leads to excessive stress on the back and changes the structure of the spine leading to excessive back pain. Neither can you stand properly nor can you sit properly. Hence a good posture is a must to avoid back pain.

6. No slouching:

Do not hunch or slouch over the chair in the office or while standing. A good posture is very critical to keep the back problems at bay. Hence a good quality chair is mandatory which helps keep a good posture, supports the back, and makes sure the knees are a little higher than the hips when one sits.

7. Socially active:

A stress-free mind will always keep back problems at bay, whether at an office party or a bar, avoid being alone. Loneliness triggers many psychological problems like anxiety, depression, etc. Hence a healthy social life ensures a healthy mind and life.

8. Quit smoking:

Ones who smoke, are always at a higher risk of health issues. The nicotine in the tobacco lowers the blood flow and also reduces the amount of oxygen flowing in the blood, which causes fatigue in the muscles and reduces the movement and flexibility of the muscles. This causes them to dry out, the ligaments to strain out or rupture. smoking increases the tension in the tendons of the back muscles. Smoking overall makes the back very weak and vulnerable to diseases and even the slightest of problems.

9. Reduce stress:

Improper posture and lifting of heavy load in an improper posture, cause the back and the shoulders to be strained. The muscles get stretched with pressure on the spine. Hence, a rolling cart or a bag with wheels is more preferable for carrying heavy loads, instead of carrying it on the weight of the shoulders.

10. Stretching:

Regular and frequent stretching helps prevent back pain. The strain in the back and nerves can be cured by stretching the muscles. Stretching improves the circulation of blood in the back which prevents the back from getting stressed. Hence no back pains.


Now that we have seen the onset of back pain – the causes, symptoms, and result, we can now conclude that back pain does not need to be healed surgically; unless severe. A few precautionary and preventive measures and workouts will relieve and prevent back pain!

To reduce bone & joint care, you can use Ortho Aid (Bone & Joint Care Health Supplement), a unique blend of herbs effective against joint reparation, protect, lubricate the joints and tissues. Helps to reduce joint inflammation, swelling, stiffness and spasm.​

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