Last updated on 7 March 2025 by Brisbane Livewell Clinic Editorial Team
How to stop back pain with a few daily habits
Determining the cause of back pain can be complicated. Several reasons can contribute to the condition, like improper posture, age, pregnancy, depression, obesity, etc. While you can always opt to treat the condition through acupuncture at the Brisbane Livewell Clinic, we have also compiled a list of habits that you should develop to prevent, reduce or stop back pain.
Sleep with a Pillow Under Your Knees
If you sleep on your back, approximately 24KG of pressure is exerted on your spine. When you keep a pillow under your knees while sleeping, your legs’ elevated position helps relieve pressure on your back.
Working Your Core helps stop Back Pain
Regular physical activity has many well-known benefits, but a strength training routine focused on the body’s core muscles can help reduce the risk of back-related issues, such as muscle spasms and strains. Incorporating back and abdominal strengthening exercises in the workout regime at least twice a week can make your back stronger and more flexible.
Increase Calcium and Vitamin D Intake
Osteoporosis is one of the most common causes of back pain, especially in women above 30. By including rich calcium and vitamin D sources in your diet, you can make your bones stronger and fend off Osteoporosis.
Change Your Shoes
If you already suffer from back pain, do not wear high heels; they put more pressure on the back and worsen the condition. Low-heeled shoes, such as pumps, help reduce the strain on the back while standing or walking.
Straighten Up
Stop back pain by straightening up. Walking straight not only makes you look confident and approachable, but it also reduces pressure on the spine and helps it function properly. Avoid slouching shoulders or bending sideways while standing.
Don’t Slump Over the Office Desk.
If you have a job which requires you to sit for long hours, make sure you keep you back straight while sitting, and have a comfortable backrest on your chair for support. Make sure that your knees are slightly higher than your hips while sitting.
Mingle
Sitting or standing in the same position for too long puts pressure on the spine. Whether you are at a party or a formal gathering, move around the room to avoid undue pressure on your spine.
Lighten the Load
Avoid heavy weight lifting, including carrying a heavy backpack, suitcase, laptop bag, or even many grocery bags at once.
Stretching helps Stop Back Pain.
Staying in the same position for too long is not healthy for the back. Don’t sit, stand or lie down in the same position for long hours – whenever possible, walk around and perform simple stretches to promote blood circulation and relieve any back pain caused by inactivity. We hope you enjoyed these 9 steps to stop back pain help you update your habits.
