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6 ways to prevent back pain through self-care

self care to prevent back pain

Back pain affects many but in different ways. Sometimes it can be a slight nuisance but is still manageable. However, for some, it can be intolerable and make it hard to do basic daily tasks. The good news is back pain can be treated through natural means, especially with the help of self-care. This article will explore some of the common culprits behind back pain and a few ways self-care can heal and prevent it.

What Causes Back Pain?

Back pain is a problem that plagues many. However, its causes will vary. Some of the most common reasons back pain occurs is because of:

  • Muscle or ligament strain
  • A herniated disc
  • Arthritis
  • Excessive weight

What is Self-Care?

Self-care is an activity that is designed to help boost your health both mentally and physically. By doing so, it’s believed to calm symptoms of stress and pain because it teaches you how to deal with them.

6 Ways to Stop Back Pain With Self-Care


One of the best things you can do for your body is to rest. While this can be difficult sometimes, resting gives your body time to repair itself. If you don’t rest, your body will overexert itself because it’s trying to keep up with your current motions while treating the affected area.

Keep in mind that resting doesn’t mean you need to lie on your bed all day. It simply means to not do excessive activities that could further strain your body.


Exercise is a great way to help reduce back pain. By stretching your body, it will lower tension and can calm muscle spasms that can make back pain feel even worse. In addition to this, consistent exercise will teach your muscles how to stay flexible and can straighten them which can prevent future back pain.

There are a variety of exercises you can do to ease this issue.

Partial Crunches

Partial crunches might seem like they would irritate your back, but they do the exact opposite. This exercise will strengthen both your stomach and back muscles which can help them stay flexible and improve their stamina.

To do partial crunches, lie with your back flat on the ground. Bend your knees while ensuring your feet are secure on the floor. Cradle your hands behind your head and then use them to slowly bring your back off of the ground. Hold for a few seconds and then lower your back down to the floor. Repeat this process a few more times.

 Wall Sits

Wall sits stretch your lower back and can align your spine. The first step is to place your back flat against a wall. While keeping your feet secure on the ground, lower your body down so that you seem to be sitting in an invisible chair. Hold this pose for a few seconds and then use your legs to lift your body back up. Continue this exercise five more times.

Cat Stretch

This exercise stretches your spine and releases tension around it. To do it, get down on all fours. Make sure your hands are flat on the ground and that your feet are aligned but slightly apart. Once this is done, use your arm to arch your back up toward the ceiling. Hold this pose for a few seconds while slowly inhaling and exhaling. Then, return to the original position. You can repeat this stretch for as long as necessary.

Use Proper Posture

Many times back pain is the result of poor posture. Poor posture can put severe strain on your spine which can invite tension. If not fixed, poor posture could also result in a slipped disc which can cause painful nerve damage.

To use proper posture, try to stand as straight as you can. As you do so, make sure your shoulders are aligned and your feet are slightly spread apart. Try to balance your weight out on both feet rather than leaning more toward one side. By doing so, it will keep your spine aligned and prevent it from shifting – something that would otherwise result in back pain and muscle tension. One way to help ensure you use correct posture is to use chiropractic care. Some chiropractic benefits include aligning your spine and preventing vertebrae from pressing on surrounding nerves.

Take a Bath

A soothing option to relieve back pain is with the help of a warm bath. By sitting in the water, it will invigorate your blood circulation so it provides fresh oxygen and nutrients to your muscles. This will calm muscle spasms and encourage faster healing. Because the water will relax your body, it will prevent tension which can avert future back pain.

You could also add some Epsom salt to the water. This salt contains magnesium which soothes sore muscles and prevents muscle spasms. It can also reduce inflammation to improve your flexibility.

Eat Anti-Inflammatory Food

Your diet can play a major role in how severe your back pain is. If you eat food high in sugar, salt, or additives, it can produce inflammation. This can weaken your muscles and joints which makes you more susceptible to back pain. In addition to this, these items will make your back pain worse because they only cause the inflammation to spread.

This is why it’s important to add anti-inflammatory food to your diet. Some options to consider including in your meals are:

  • Strawberries
  • Blueberries
  • Olive oil
  • Salmon
  • Avocados
  • Mushrooms
  • Cherries

Drink Tea

Tea is a soothing drink that has plenty of health benefits, especially when it comes to preventing back pain. It’s anti-inflammatory so it will prevent swelling. Tea also boosts your immune system which can help this vital bodily component to protect your spine from damage.

You’ll find a variety of delicious teas to consume that will prevent back pain. Some of the best include:

  • Green tea
  • Black tea
  • Turmeric
  • Ginger
  • Rosehip
  • Rooibos
  • Masala chai

Back pain is common and often difficult to fully treat. However, by keeping the tips above in mind, you can easily prevent it from getting out of hand. You’ll also encourage your spine to stay healthy which can stop future back pain.

About the author

Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab in Juneau and has been a chiropractor for over 20 years. He offers a progressive and highly innovative approach to chiropractic care, physical rehab therapy, and massage therapy to Alaskan patients.

Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians.





Image from Pexels.

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Hannan Ahmad
Hannan Ahmad
8 months ago

Integrating self-care techniques with methods to alleviate back pain resonates deeply with holistic well-being. The answers to some of our most pervasive physical ailments might be rooted in seemingly simple acts of self-awareness and care. From maintaining proper posture to indulging in the serenity of a warm bath or the therapeutic embrace of certain foods, these self-care rituals are reminders of the intricate dance between our physical and emotional selves. Addressing back pain isn’t merely about tackling physical discomfort but also harmonizing the imbalances in our lifestyles. Through these practices, one doesn’t just heal the back but nurtures the entire… Read more »

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