The 11 Best Tips to Combat Back Pain

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Out there are many best tips to combat back pain. Whether it is back pain, herniated disc, lumbago, or stubborn tension, it seems almost everyone knows what back pain is and how excruciating it can be.

In this article, I will be delving into “the 11 best tips to combat back pain”. In doing this, I will be answering questions such as:

  • What really helps quickly if there is a pain in the back?
  • What protects you in the long term so that chronic back problems do not arise in the first place?
  • What are the best tips to combat back pain?
Back Pain 2021
Back Pain. Credit: giphy.com

Our 11 best tips to combat back pain

In this article, we will not only give you the most helpful recommendations against back pain but also demystify some myths that do not help in your back pain fight. It is worthy of note that if the back pain lasts longer than twelve weeks, in medical circles, it is called chronic back pain, and a doctor should be consulted as soon as possible.

Tip 1: Train your back and exercise regularly.

Back pain is often the result of weak muscles. The back then reacts to excessive or one-sided stress with tension – and often severe pain. It is advisable to get moving, it’s best for your back! Those who take care of themselves or fall into relieving postures only shift the problem.

However, when you start to move, you should take it easy. Sports such as Nordic walking, swimming, and cycling are perfect for building the supporting muscles, and hence one of the best tips to combat back pain. Climbing stairs instead of taking the elevator, going for a walk during the lunch break, just doing some back exercises at home in front of the TV – movement and light training can easily be integrated into everyday life.

Back 2021
Simple Back Exercise – best tips to combat back pain. Credit: pexels.com

And if you tend to easily forget, then you will be discreetly be advised via various apps or a classic calendar reminder on your smartphone or smartwatch. Here you will find exercises that specifically strengthen the back muscles.

Tip 2: Heat therapy best tips to combat back pain

If you only have mild complaints, warmth is good because it relaxes your back. Home remedies such as oils or ointments (for example made from lavender or hemp) are also suitable for this. Heat therapy is one of the best tips to combat back pain.

Heat can also be applied in the form of a bath, with a hot water bottle, a heat pillow, a special plaster, or red light.


Heat therapy is particularly helpful for acute back pain; if it is chronic, additional measures such as medication are often required.

Tip 3: Do not carry your entire life in your bag

When you carry a heavy bag, it is the shoulders and the back that suffer. There is an imbalance that occurs in the posture you use to carry that heavy bag because your body elevates the shoulder and hence throws your spine off-kilter (not in perfect balance). When you continuously do this, it causes back muscles to ache over time.

May our women heed to the above remedy

Health Impress

We advise you to carry the lightest bags as much as possible. A recommendation by the American Chiropractic Association is that, when your bag is fully loaded, it should not be more than 10 percent of your body weight.

Tip 4: Join back pain relief classes.

Many people with back pain know that they have to do something for their back health. However, a number of them do not know the types of exercises that can really help, and exactly at which points?

After all, the pain in the back can start in different places: the lower back is often the problem, but the discomfort can also occur between the shoulder blades or at the base of the neck.

In back pain classes, you will get to know the back as a complex part of the body. Comprehensive training focuses on prevention and strengthening. Exercises to strengthen, relax and mobilize muscles are taught. This gives you the best feeling for your body and helps prevent back pain.

Many companies promote the health of their employees by paying for back training courses. These are also offered by selected health insurance companies. You can contact your health insurance to find out more.

Tip 5: Make sure you have the right mattress

We spend a good third of our lives in bed. And it is not uncommon for us to get up in the morning with back pain. This can be a sign that you need to check your mattress. The muscles relax during sleep. The back therefore needs support for the muscular parts or a bedding of the bony parts.

A sagging mattress or one that does not match your body shape at all is counterproductive. You wake up exhausted. A new mattress and an additional orthopedic neck pillow ensure restful sleep and relaxation of cramped muscles in bed.

Tip 6: Ergonomic chairs and tables for the workplace

The amount of work we do in the office is increasingly becoming packed with a lot of activities. Likewise the trend of casually placing the laptop on your knees, stretching out on the couch, or working on the small café table. What looks like relaxed work is anything but total pain for our body. In these postures, the back is bent and tense. Literally, you become a “turtle” in front of the PC.

An ergonomically-designed workspace should be standard for you if you spend several hours a day in front of the screen. Chairs that help you find the right posture and that can be individually adjusted are more important than any thickly padded executive chair. You can also balance it with a wedge pillow.

The table must be height-adjustable so that you can work standing up if necessary. Incidentally, this is not only good for strengthening the back muscles, but also stimulates vein activity to prevent thrombosis.

Sitting at 135-degree angle can reduce compression of the discs in the spine. It is advisable to lean back every now and then. This can be done when you take phone calls, or when you are thinking about something, or a colleague comes talking to you.

Tip 7: Reduce your weight to combat back pain

Shedding a few pounds off tremendously help the body. The heart’s activity is stimulated, the blood flow is improved, it becomes easier to move – which in turn benefits strong back muscles.

If you weigh too much, you can permanently damage your body. Above all, the intervertebral discs and the spine suffer, as medical studies show. Dislocated discs are one of the most common reasons for back problems, and they are extremely painful.

Tip 8: Be careful when lifting and carrying

A sudden movement – and the pain hits you razor-sharp in the back? Sometimes it is enough just to bend inconveniently. Correct bending, lifting and carrying to prevent back pain can be learned quickly, but is unfortunately often forgotten in everyday life.

How to bend correctly: Bend your knees with your back straight, support with one hand on your thigh and get up again with your back straight How to lift correctly (especially heavy loads): Legs slightly bent and hip-width apart, the back is upright, the load is picked up close to the body

How to carry it correctly: Here, too, the back is straight, the load is close to the body in front of the chest and stomach

Tip 9: Back massages for tension

Quite a few afflicted people turn to painkillers for back problems. This is by no means always necessary – and also counterproductive because the body gets used to these drugs.

First try to loosen the cramped muscles with soothing massages. By massaging the muscle strands, these loosen again and the back pain is effectively combated. For gentle massages, hedgehog balls, the Black Roll in all its versions, an electric massage device or, in the classic way, your partner’s hands work wonders.

If the tension in the neck or back is deeper or chronic, it is better to rely on the expertise of physiotherapists who use medical massages.

Tip 10: Reduce stress to prevent pain

Anyone who is constantly under pressure is not only nervous, but also physically tense. The problems literally weigh heavily on your shoulders. And the fatal thing: the back pain increases the stress level. So break out of this vicious circle by avoiding stress, for example through progressive muscle relaxation, exercise or meditation.

Tip 11: Eat healthy to strengthen bones and muscles

This tip sounds so easy to implement, but for many people, it is not. In our society we often eat too much, too fast, too high in calories. Anyone who has a demanding job, a family to look after, or perhaps a relative in need of care, often puts their needs aside themselves.

In brief:

  • Drink plenty of water, up to two liters a day. This is especially important for the intervertebral discs, which become porous if there is too little fluid.
  • Prefer vegetable oils (olive, rapeseed) to animal fats (butter). Calcium (found in milk and cheese) and magnesium (in green vegetables) keep bones strong.
  • Little alcohol (is a cell poison).
  • Use sugar sparingly, as this can lead to obesity.

Our Recommendations

We recommend two main products that as the best tips to combat back pain:

We encourage you to check them out.

Conclusion on tips against back pain

Of course, it is best not to have any back problems at all. But if the back pain starts, there are many ways to combat it so that you do not have to rely on pain medication. One of our best tips to combat back pain is that movement is one of the best solutions.

You can also do regular back exercises to strengthen your muscles at home. In most medical fitness shops, you will also find fitness equipment for sports therapy. Eat a healthy diet, reduce possible excess weight and treat yourself to a good mattress. Most importantly, incorporate movement into your everyday life and work, for example by setting up your workplace ergonomically.

Take care of your back!

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