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12 Tips to Prevent Back Pain

Up to 80 percent of adults suffer from back pain. Back pain can make it difficult to do daily activities. You can get it from muscle strains, weakness or overtraining, as well as stiffness due to obesity, age, bad postures and weight. To prevent back pain, you can exercise and get enough sleep. You can also consult the Ayurvedic doctor In Jaipur  to get the treatment. This article will provide information about natural remedies and ways to prevent back pain.

Tips to Prevent back Pain

Do Exercise

Regular exercise can help ease back pain. It can help reduce inflammation and tension in your muscles. Yoga can help improve your flexibility, balance, strength and posture. You can also rest for a few nights to help reduce pain.

Lose Weight

Too much weight can cause lower back pain and shift your center gravity. It is possible to control this by keeping your weight below 10 pounds.

Stop Smoking

Smoking can reduce blood flow to spinal discs, which can lead to back pain. Smoking increases your risk of developing heart disease and cancer. Regular smoking can cause blood vessel narrowing and oxygen problems. It is possible to reduce it slowly by smoking once per week.

Get Proper Sleep

It is recommended that you get 7-8 hours sleep each night. You can rest on your back, with your knees slightly in front. One pillow should be placed below your knees, and the other under your lower back. If you sleep on your stomach, your back may be especially hurt. If you are unable to sleep on your stomach, place a pillow under your hips. These pillows will allow you to sleep comfortably and will prevent back pain.

View the Posture

To check your posture, you can stand with your heels up in front of a wall. Your heels, calves and buttocks should touch the wall. Your hand should touch the border. Now, stand straight. Any posture problem can be corrected immediately.


For back pain prevention, a chair with either a low-back support or straight back is best. At the time you are seated, your knees should be slightly higher than your hips. You can also tilt the chair at 110 degrees so it becomes more comfortable to you.

Don’t Typing on your Phone while Standing or Walking

Typing on the phone can cause the head to bend and the spine to curve. If you are doing this for more than a few seconds, it can strain your neck’s delicate vertebrae. You can also sit on the chair, and type with straight spine.

Take breaks

It is possible to take 20 seconds each 10 minutes to stop typing. Then, stand up and stretch. Even if you need to take a break every 20 minutes, stand up for at least two minutes from your computer. It will increase blood flow, loosen tight joints, and improve blood circulation.

Heavy objects can be dangerous

Do not bend your waist when lifting heavy objects. When standing, bend your knees to squat. It is much better to push heavy objects than pull them.

Avoid High Heels

High heels can shift the center of gravity and strain your lower back. One-inch heels are best. If you are uncomfortable, you can go higher. Your body is connected to your muscles and joints, so they can cause pain back.

Tight Clothes

Tight clothing can cause pain when you sit, bend, or walk. It can reduce blood circulation. To avoid back pain, you can wear loose clothing when traveling for a longer time.

Do not put your wallet in your back pocket

Back pain and discomfort can be caused by wallets. If you are seated for long periods of time, like driving, it would be a good idea to take your wallet out from the back pocket.

Back Pain Causes


Straining your muscles, improper lifting of heavy objects, sudden awkward movements, and overactivity can all lead to back pain.

Structural Issues

Vertebrae are interlocking bones that stack on top of each other and form the spine. The disc is a tissue that cushions the space between vertebrae. Back pain can result from disc injuries. It can burst, herniate or rupture and cause nerve damage.


It could lead to back problems. The lower back cartilage is damaged and arthritis can result. This condition can cause narrowing of the spine, or spinal Stenosis.


Your vertebrae can sustain minor fractures due to osteoporosis, or loss of bone density.

Natural Remedies to Back Pain


Ginger is a key ingredient in Indian cuisine is easy to find and has anti-inflammatory properties that can ease pain. The ginger paste can be applied to the area of pain.


Turmeric can be used in Ayurvedic medicine for pain relief. It is known for its anti-inflammatory properties, which protect the body from damage and reduce joint inflammation. One glass of milk can be combined with one tablespoon of turmeric. Mix it together and drink it every day to reduce the calories.

Peppermint Oil

Peppermint has anti-inflammatory and anti-inflammatory properties that reduce pain and open blood vessels. To relieve pain, you can use the oil massage.

Basil Leaves Tea

Basil leaves have anti-inflammatory properties which can help with back pain. You can boil 8-10 basil leaves in water and let it simmer for 5 to 7 minutes. Then cool the tea to room temperature. You can then add salt to taste. You can now drink it to relieve it.

Herbal Oil

Massage your back with herbal oil to help reduce pain. It can improve blood circulation. You can heat the oil for about two to three minutes. Apply the oil to your back, and then rub it gently.


The anti-inflammatory and vitamins in milk can help reduce back pain. To protect your body against pain, it creates a thin layer of protein. You can make a cup of warm milk and add a pinch turmeric to it. Honey will also be a good option. Drink it to reduce pain. It purifies the blood and cleans it.


Oatmeal is rich in vitamins, Ferulic acid and antioxidants that can help relieve pain. You will find relief from your pain. You can make an oatmeal bath by filling a tub with warm water. Add 1 cup of oatmeal to the water. The water will then turn milky when you mix it thoroughly. You can now take a 10-15 minute bath.

Coconut Oil

Lauric acid, which is found in coconut oil, can help reduce pain and provide relief. You can heat four to five tablespoons of coconut oil for about 2-3 minutes. Apply the coconut oil to your back pain. For relief, you should do this for 4 to 5 days.


This article will provide you with tips for preventing back pain. These tips can help reduce your back pain. You can also apply natural remedies to the area and perform regular exercises to relieve it.

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