How to Reduce Back Pain Naturally

Back Pain

The human body works like a machine. It goes through a lot of wear-and-tear throughout the day. If we do not take good care of this machine, it can get damaged which can cost us dearly.

Case Study

Layla is a busy woman—a working professional and a mother. She spends most of her time in her office sitting in front of her computer and in meetings. At home she is juggling between kitchen and managing her child. She has been experiencing pain in her lower back for the past few weeks. On consulting with the doctor, it was revealed that those long hours of sitting and standing and lack of exercise were the major reasons.

The lifestyle of the 21st century is comfortable as well as hectic. We have many gadgets to make our work easy but as a result our physical movement has also become restricted. Sometimes, accidents or injuries from sports can also be the cause of back pain.

Rachel participated in state Taekwondo championship last year. While practicing, she developed back pain and it has stayed with her since. One has to be very careful during the intensity of certain physical activities.

It is health that is real wealth and not pieces of gold and silver ~ Mahatma Gandhi (Tweet this)

Causes of back pain

Poor body posture, physical inactivity, injury, psychological stress, lifting heavy objects and obesity are some of the common causes that can lead to back pain.

It is a very painful feeling when you experience pain in your back. Anyone who is suffering from this problem wishes to get rid of it instantly. Many people go on medication. But, if we take certain precautions and bring some changes to our lifestyle, back pain can be controlled and, in some cases cured.

1. Maintain a good body posture –Many of us have poor posture that puts unnecessary strain on the back. Make sure you sit, stand, and bend properly to avoid back problems.

2. Take periodic breaks – Remaining in one posture for long can also trigger back pain. If you sit for long periods of time, try getting up to stretch or walk every now and then. If you are required to stand regularly, take small breaks and sit for a couple of minutes to relax your back muscles.

3. Exercise is the key – Taking long walks, doing yoga, light dancing and other exercises help you stay fit and have a lot of other positive effects on health as well.

4. Be physically active – An inactive lifestyle is one of the major causes of back pain. Also, many people, who experience mild back pain tend to reduce their physical activity and rest more often, which is usually not required. Be physically active, unless the doctor advises you to rest.

5. Relax – Stress is one of the major causes of chronic back pain. Try to keep yourself relaxed by doing yoga, meditation, taking a long walk or pursuing your favorite hobby. All these activities release the “feel good hormone” Endorphins, which helps in fighting pain.

6. Use ice or heat packs – Using ice or heat packs to cure pain is a tried and tested method. Experts say that it varies from person to person whether ice pack will be beneficial or a heated one. Use one according to your comfort level to reduce inflammation and relax muscles.

7. Sleep the right way – Many of us sleep in such a twisted manner that it always puts unnecessary pressure on the back. Try to maintain a sleeping posture where your back is supported and relaxed.

8. Be careful while picking up heavy weight – If while bending or lifting, we put all the pressure on our back, the muscles will get damaged. Always pick up objects taking support of your legs and not bending directly.


It is a known fact that life today has become complicated and busy for most of the individuals as most of us are under the pressure of excelling in our personal and professional life. We want to achieve so much that our physical and mental health has taken a backseat unknowingly, which results in a lot of problems.

Come, let us make it a point to look into our daily routine and habits, make small necessary changes where ever required and lead a healthy and good life!

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About the Author

Varsha Tyagi is a Master's in Psychology with 5 years of Experience as a Life Skills Coach and a Counseling Psychologist. She has worked with many schools, colleges and corporates as a Counselor and a Life Skills Trainer and dealt with both children and adults. She is currently working as a Life Skills Facilitator with an organization.

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