Our back is a highly complex structure made up of bones, muscles, nerves and joints. A pain in the back is more common the older you get and can range from a dull, constant ache to a sudden, sharp pain that makes even your movements hard.

While there are many causes of back pain, poor physical fitness and unhealthy daily habits can be cited as the most common reasons for the increasing number of back pain cases.

Changing a few different actions in your day-to-day life, we can alleviate our back pain permanently or prevent it from getting worse. It’s all about reducing strain and protecting our spine, relieving pressure, and strengthening our muscles. 

Here are some habits that we can do on a daily basis to alleviate us from back pain:

1. Sleeping properly:

Sleeping can be hard when your back aches. Sleeping on your back puts pressure on your spine. Elevating your legs slightly by placing a pillow under your knees relieves this pressure on your back as you sleep. When sleeping on your side, place a pillow between your knees.

2. Your computer screen:

3. Good posture:

4. Watch how you lift:

Improper, heavy lifting is a major cause of back pain. Whenever possible, try to take some weight off your shoulders by carrying less, distributing the weight to both sides of your body, or shifting the weight from shoulder to shoulder. Also, don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects.

5. Your car posture:

6. Plant your feet:

While sitting, keep your feet flat on the floor and shoulder-width apart to quiet tension in your knees and ankles.

Have more tips to share? Please share with us your tips and experience in the comments below.