Top tips to reduce back pain

Did you know back pain is the second most common reason that people have time off work? When you are in pain not only does it affect your employment but it leads to you not wanting to do things with your family. A good thing to do when the horror of back pain strikes is to check out drug free pain relief as it is all too easy to become addicted to painkillers.  As someone who has had severe back pain, I am sharing my top tips to reduce back pain.

Top tips to reduce back pain – weight

There is no doubt that if I pile on the pounds it seems to have an impact on my back. It is vital to maintain a healthy weight. If you know you are overweight, get in the right mindset and know you can lose weight. Eat fruits and vegetables and cut down on processed foods. Your back pain will improve or disappear altogether.

Exercise to reduce back pain

When you are suffering pain, exercise will be the last thing on your mind. However, you will be amazed how much better you will feel after a walk. Prevention is better than cure so do exercise that strengthens your spine to prevent back pain. Stretching is good for you and yoga is highly effective for your physical and mental wellbeing. Remember stress can contribute to back pain so get outdoors to make the most of Vitamin D and take it easy.

Good posture

One of my top tips to reduce back pain is to get your posture right.  You should stand up straight and look the world in the eye. It will help reduce back pain and make people think you are confident.


That low and squishy sofa may look good but it won’t help your back. Invest in furniture that supports your back from the right sofa and chairs in the lounge to your home office chair. Don’t forget to get a mattress that supports your back appropriately too.

Lift properly

We often don’t realise quite how much lifting we do. Certainly most of don’t keep an eye on how we do it. Even if you think you don’t do manual lifting in the home or at work, just monitor the times you actually do. Bend at the knees and keep items close to your body. Avoid twisting your body when you lift and consider a brace if you have a particularly heavy object to deal with. Check out manual handling training with your employer or online.

Back pain is a misery with really negative consequences on the individual and the people around them. We can take baby steps to avoid it altogether or at least to reduce it. It goes without saying that if your pain continues, seek support from your doctor.

Do you have any top tips to reduce back pain?





Award-winning writer, blogger, social media consultant and charity campaigner. Social Media Manager for BritMums, the UK's largest parent blogging network Freelance clients include Firefly Communications and Save the Children UK. Works with brands on marketing projects. Examples include Visit Orlando, Give As You Live, Coca-Cola and Kodak. Cambridge Law graduate with many years experience working across three sectors in advice, media relations, events, training and project management. Available for hire at affordable rates.

One Comment

  • Kim Carberry

    I used to suffer with really bad back pain but since I have lost a bit of weight through exercising it has eased. I always found a hot water bottle on my back did help with the pain. x

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