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12 Tips to Prevent Back Pain

Back pain is a common orthopedic issue that affects up to 80 percent of adults. It can be difficult to perform daily activities due to back pain. It can be caused by muscle strains, weakness, overtraining, stiffness due to age, obesity, and bad postures. You can do exercise, take proper sleep, and more to prevent back pain. Also, you can consult with the Orthopedic doctor in Kota for the treatment. In this article, you will know about tips to prevent back pain, causes, and natural remedies.


Tips to Prevent Back Pain


Do Exercise

You can do exercise regularly to ease pain in your back. It can reduce inflammation and tension in the muscles. Yoga can also help you improve your posture, balance, strength, and flexibility. Also, you can do rest for a few days that may be enough to reduce the pain.

Lose the Weight

Too much weight can cause back pain by shifting your center gravity and straining your lower back. You can control it by staying within 10 pounds of your ideal weight.

Stop Smoking

Smoking reduces blood flow to the spinal discs and can cause back pain. It also raises the risk of cancer and heart diseases. Smoking regularly can narrow your blood vessels and due to this oxygen problems may occur. You can decrease it gradually by smoking it once a week.

Take Proper Sleep

It is recommended to take 7-8 hours of sleep daily. To avoid pain, you can sleep on your back with your knees slightly in front of your chest. Place one pillow below your knees and another underneath your lower back. Your back can be particularly hurt if you sleep on your stomach. Place a pillow underneath your hips if you cannot sleep in another way. These types will help you sleep properly, and the back pain will also not occur.

Check the Posture

You can start by standing with your heels in front of a wall to check your posture. Your heels, calves, buttocks, and shoulders should contact the wall. Your hand should reach the border. Now, stand straight up. You can correct any posture problems immediately.

Seat Properly

A chair with low-back support or a straight back is the best for back pain prevention. You can keep your knees slightly higher than your hips at the time of seating. Also, you can set the chair back at a 110-degree angle so that it could become comfortable for you to sit.

Avoid Typing on the Phone While Standing and Walking

When typing on the phone, the head can bend, and the spine can become curved. It can cause strain on your neck’s delicate vertebrae if you do this for longer than a few seconds. You can sit down on the chair and then also you can do the typing with a straight spine.

Take Breaks

You can take at least 20 seconds every 10 minutes to stop typing, then stand up and stretch. Even if you take a break, every 20 minutes, get up and stand for at least 2 minutes from your computer. It will increase blood flow and loosen stiff joints and tight muscles. 

Carrying Heavy Objects Can be Dangerous

When you lift heavy objects, don’t bend the waist. Also, when you stand, bend your knees and squat. Pushing heavy objects is better than pulling them.

Avoid High Heels

High heels can shift your center of gravity and strain your lower back. A one-inch heel is best. You can go higher if you feel uncomfortable. The muscles and joints are connected to your body so that they can cause back pain.

Tight Clothes

Wearing tight clothes may cause pain when you bend, sit, or walk. It can decrease blood circulation in the body. You can wear loose clothes when you travel for a longer period to avoid back pain.

Don’t Put Wallet in Back Pocket

Wallets can cause back pain and discomfort. It would help if you took your wallet out of the back pocket when you sit for a long time, such as while driving.


Causes of Back Pain



Back pain can be caused by straining muscles, incorrect lifting of heavy objects, overactivity, or sudden awkward movements.

Structural Issues

Vertebrae refer to the interlocking bones stacked on top of one another and make up the spine. The disc is a type of tissue that cushions the space between vertebrae. Disc injuries cause back pain. It may burst, herniate, rupture, and can cause nerve damage.


It can be the cause of back problems. Arthritis is caused by due to the damage of cartilage in the lower back. This condition can lead to narrowing the spine or spinal Stenosis.


Minor fractures can occur in your vertebrae due to loss of bone density or thinning, which is known as osteoporosis.


Natural Remedies for Back Pain



Indian cuisine is incomplete without ginger. It is easily available and contains anti-inflammatory properties that can relieve back pain. You can apply the ginger paste to the pain area.


Turmeric is used as Ayurvedic medicine to get relief from pain. It has anti-inflammatory properties that protect the body against damage and joint inflammation. You can take one glass of milk and add one tablespoon of turmeric into it. Mix it well, drink it daily to reduce it.

Peppermint Oil

Peppermint contains anti-inflammatory, anti-inflammatory, and anti-spasmodic that help to reduce pain and open blood vessels. You can do the oil massage to get relief from pain.

Basil Leaves Tea

Basil leaves contain anti-inflammatory properties that help you out from back pain. What you can do is boil 8-10 basil leaves in water for five to seven minutes. After that, cool the tea at room temperature and you can add salt according to your taste. Now, you can drink it to get relief from it.

Herbal Oil

Do Massage with herbal oil on the back area that can help to reduce pain. It can increase the blood circulation in your body. What you can do is take the herbal oil and heat it for two to three minutes. After that apply the oil to your back and rub it gently.


Milk has Vitamins, proteins, and anti-inflammatory properties that help to reduce back pain. It creates a thin protein layer to protect your body from pain. What you can do is take one glass of warm milk, add a pinch of turmeric into it, and also add honey for better taste. Now, drink it to decrease pain. It also makes purify the blood and makes it clean.


Oatmeal has vitamins, Ferulic acid, and antioxidant properties that help to remove pain from the body. It will help you to provide relief from the pain. What you can do to make an oatmeal bath, fill a tub with warm water and add 1 cup of oatmeal into the water. Mix it well, and then the water will turn into milky. Now, you can take a bath for 10-15 minutes.

Coconut Oil

Coconut oil contains lauric acid that helps to reduce the pain and provides you relief. What you can do is take four to five spoons of coconut oil and heat it for 2-3 minutes. After that apply the oil to your back pain. Do it for four to five days to get relief.



In this article, you have learned about tips to prevent back pain. These tips will help you to reduce back pain from causes. Also, you can apply natural remedies to the affected area and do regular exercise to get relief from it.

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