Do you have a bad back that comes and goes? Or have you injured your back? Back pain is a common problem that many adults experience. Below is a list of Do’s and don’ts when it comes to back pain.

Back pain can be caused by many things. It can occur as a result of straining your back or lifting something heavy.

It can also be caused by problems with your spine or your back muscles, or by chronic conditions like arthritis.

Most of us have suffered from back pain at some time and know how debilitating it can be. Below are simple tips to alleviate the pain.


Do’s Back Pain

  • Rest but bed rest is not recommended
  • When getting up from a sitting position, instead of bending forward at the waist, move to the edge of the seat and stand up by straightening your legs. This will keep the normal curves in your back.
  • Use heat or ice to relieve back pain. Heating pads can help reduce back pain.
  • When sitting in a car, put a rolled towel behind your lower back if driving a long distance.
  • Check your mattress. When did you last replace it? It’s recommended that you consider changing your mattress every 5 to 7 years. Turn the mattress over twice a year and check for wear and tear. Have you considered a heated mattress pad?
  • If your bed sags, put slats or plywood supports between the mattress and the base to make it firm. Or place your mattress on the floor.
  • Sleep on your back or your side, using pillows for support. If you prefer sleeping on your side, use a body pillow to help align your arms. Back sleepers should put a pillow between their knees. We review the 5 best knee pillows for back pain here.
  • Be aware of your posture. Slouching can make things worse.
  • Walk for 20 – 40 minutes 2-3 times a week.
  • Do mindfulness-based stress reduction (MBSR). The Group Health Research Institute found that adults with chronic lower back pain who did MBSR were more likely to see improvement than those who stuck to their usual treatment. Books, videos and online courses are available.
  • Yoga and stretching are beneficial for back pain.


Don’ts Back Pain

  • Don’t sit for long periods of time. 
  • Don’t ignore the pain and keep going. Pain is nature’s warning system to tell you something isn’t right.
  • Don’t try intense exercises or work out at the gym.
  • Don’t jump out of bed as soon as you wake. Instead, take a minute to wake up, then stretch fully before getting out of bed.
  • Don’t sit on a soft low couch with a deep seat as you will lose the normal curve in your back. It will force your hips lower than your knees and round your back.
  • Do not sleep on your stomach.
  • Don’t wear high heels as walking in them can take a toll on your spine.
  • Do not ignore your back pain persists but contact your doctor. it. It may be a sign of degenerative disease or other chronic conditions.

Follow these dos and don’ts of back pain to help reduce the pain and prevent the problem getting worse.

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