Back pain can stop you in your tracks—and it affects hundreds of millions of people each year. It’s among the leading causes for disability, and the second most common reason for medical visits every year.
Sometimes the cause is obvious, like an accident or injury. But when back pain seemingly comes out of nowhere, you might have a bad back habit. And you probably don’t know you’re doing it.
How can you break your bad back habits? Bashar Salame, D.C., a chiropractor at Henry Ford Health, shares the lifestyle changes that can make a big difference.
10 Ways to Relieve Back Pain
Your back supports your body and moves as you sit, stand, bend and twist. With all that action, it’s no surprise that back pain can affect nearly everyone at some point. Fortunately, every day back pain often responds well to home remedies, including:
1. Correct Your Posture
“Slouching while scrolling, driving or working can strain your back and neck muscles,” says Dr. Salame. “Some people also cross their legs or sit on one leg, which shifts your hips and misaligns your spine.”
To improve your posture while working, keep your:
- Head in line with your torso, looking straight ahead
- Shoulders relaxed
- Elbows bent 90 degrees
- Hands, wrists and forearms in a straight line and parallel to the floor
- Thighs and hips parallel to the floor
- Feet flat on the floor (or on a footrest if your desk is too tall for you)
“Consider setting an alarm to check your posture every hour or so,” advises Dr. Salame. “If possible, get up and walk around for a few minutes at least every two hours.”
2. Strengthen Your Core
A strong core supports your spine, helping prevent injuries and pain. It includes your abdominal, gluteal, hip and lower back muscles.
“Your core muscles work together to keep your spine in alignment,” says Dr. Salame. “When they’re weak, they can’t do their job properly. Strengthen them with core exercises, such as planks, pelvic raises and leg lifts.”
3. Use Safe Lifting Technique
Proper lifting is essential whether you’re lifting heavy loads at work or getting groceries out of your trunk. “Incorrect lifting technique is a major cause of back pain,” says Dr. Salame. “Don’t bend or twist your back to lift heavy objects, but let your legs and glutes take the load instead. Get as close to the object as possible and bend your legs. Engage your core and straighten your legs to pick it up.”
Henry Ford Center For Integrative Medicine
4. Move More
Your back needs activity to feel its best, and it doesn’t have to be hardcore workouts. “Low-impact exercises like walking and swimming are good for your muscles and joints,” says Dr. Salame. “Being sedentary can make your back stiffer, leading to more pain, which makes you not want to exercise. It’s a vicious cycle. Talk to your healthcare professional about exercises or activities geared towards your fitness level.”
5. Work Toward a Healthy Weight
Excess weight can put pressure on joints in your lower back, hips and knees, leading to inflammation and pain. “Losing weight can provide much-needed relief from back pain,” says Dr. Salame. “It can be challenging, but the benefits are worth the effort.”
6. Follow a Healthy Diet
Ultra-processed foods can harm your weight loss efforts, and they may also cause inflammation that triggers back pain. “A diet rich in fruits, vegetables, nuts, lentils and legumes and low in sugar and processed foods fights inflammation,” says Dr. Salame.
7. Don’t Smoke (or Quit if You Do)
“Smoking makes it more difficult to exercise and increases sensitivity to pain,” says Dr. Salame. “These two factors can aggravate existing back problems. It also causes inflammation, which can decrease the blood flow your back muscles need.”
If you currently smoke, ask your provider about effective ways to quit. And if you don’t smoke, don’t start.
8. Prioritize Sleep
When you sleep, your back can decompress from gravity pulling it down all day. Aim for at least seven hours a night, and invest in a mattress and pillow that keeps your neck and spine in a neutral position.
“You might need a firmer mattress or more supportive pillow to achieve the right alignment while you sleep,” says Dr. Salame. “If you sleep on your back, a pillow under your knees can take the pressure off your lower back. Avoid sleeping on your stomach if possible.”
9. Choose the Right Shoes
Wearing the wrong footwear can lead to back pain, Dr. Salame says. “High heels shift your center of gravity, which puts stress on your spine,” he explains. “Save them for special occasions.”
Tight or narrow shoes can also change your walking and standing mechanics, which can result in lower back pain. “Wear supportive shoes that allow your feet to move naturally,” says Dr. Salame.
10. Manage Stress
Stress management techniques can combat painful muscle tension in your back and neck. “Exercise and meditation can help you relax your body and mind when you’re stressed,” suggests Dr. Salame.
You can also try box breathing, which involves exhaling, inhaling, and holding your breath for four seconds each. “Box breathing can help you feel calmer and may help with pain management,” says Dr. Salame.
Don’t Ignore Back Pain
Back pain is common, but that doesn’t mean you should take some pain relievers and brush it off. “Back pain is your body trying to tell you something, so consider it a warning signal that needs to be addressed,” says Dr. Salame.
“If it doesn’t go away with these steps, talk to your healthcare professional. They may recommend seeing a chiropractor, physical therapist or occupational therapist. A spinal checkup and alignment, as well as specific exercises or movements, may be the right prescription for much-needed relief.”
Reviewed by Bashar Salame, D.C., a doctor of chiropractic care and certified chiropractic nutritionist at Henry Ford Medical Center - Ford Road.
