15 Daily Activities To Keep Your Back Pain In Control

Back pain can significantly impact your daily life. Also, It makes even simple tasks challenging. There are millions of people around the world suffering from back pain. You can also be a victim of severe back issues.

However, incorporating certain daily activities into your routine can help alleviate and prevent back pain. The following 16 effective activities that we have suggested can keep your back pain in control. These practices in your daily life will help you feel better overall and lessen the severity of back pain.

1. Stretching Exercises

Stretching exercises are essential components of maintaining back health. They can help you to improve flexibility, increase blood flow to the muscles, and reduces muscle stiffness. Here are some stretching exercises you can incorporate into your daily routine:

  • Hamstring Stretch: Stand straight and bend forward, reaching for your toes. Hold the position for 30 seconds.
  • Cat-Camel Stretch: Get on your hands and knees, arch your back like a cat, and lower it down like a camel. Repeat this movement for 10 repetitions.
  • Child’s Pose: Kneel on the floor, then sit back on your heels while extending your arms forward. Hold this position for 30 seconds.

2. Regular Aerobic Exercise

Regular aerobic exercise is important for keeping your overall fitness and back pain management. These activities can strengthen the muscles supporting your spine and improve cardiovascular health. Some beneficial aerobic exercises include:

  • Brisk Walking: Take a 30-minute walk at a brisk pace that focuses on maintaining good posture.
  • Swimming: Swim laps or participate in water aerobics, which provides low-impact exercise and helps strengthen your back muscles.
  • Cycling: Whether outdoors or on a stationary bike, cycling is a great way to engage your core and back muscles while improving cardiovascular fitness.

3. Consider Vagus Nerve Stimulation

Vagus nerve stimulation is a technique that involves activating the vagus nerve to help manage chronic pain, including back pain. In addition to the other activities, using a vagus nerve stimulation device ear can offer a unique approach to managing back pain.

This device will give gentle electrical stimulation to the vagus nerve to reduce pain signals and prompt relaxation throughout the body. Here are a few methods to consider for vagus nerve stimulation:

  • Breathing Exercises: Deep, diaphragmatic breathing can stimulate the vagus nerve. It can help you to reduce back pain.
  • Meditation: You should practice meditation regularly. It can activate the vagus nerve and reduce pain sensitivity.
  • Acupuncture: Acupuncture involves gently inserting thin needles into specific points of your body. This technique stimulates the vagus nerve and can effectively alleviate back pain.

4. Core Strengthening

Your core muscles must be strong to keep your back in good condition. A strong core provides support and stability to your spine. You can try the exercises to strengthen your core:

  • Plank: One efficient way to strengthen your core is to do the plank regularly. Put your weight on your forearms instead of your hands like a push-up.  Your body should form a straight line from your head to your heels. Hold this position for 30 seconds to a minute or as long as you can.
  • Bridge: To do this exercise, you can lay on your back with your knees bent. Then, lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold this position for 15-30 seconds.
  • Russian Twist: Put your knees together and flat your feet on the floor. Keep your back straight but lean back a little. Turn your upper body from side to side so that each side hits the ground.

5. Use Ergonomic Furniture

You can use ergonomic furniture that can significantly contribute to reducing back pain. Chairs, workstations, and other furniture with ergonomic designs are made to help you maintain a healthy posture. You can think about making the following practical changes:

  • Use a chair that can be moved and has back support and arms.
  • Position your desk at the appropriate height to maintain good posture while working.
  • Use a keyboard and mouse that allow your arms to be at a comfortable, neutral position.

6. Lift Objects Properly

Improper lifting techniques can also strain your back and lead to pain and injury. To avoid this, you can follow these guidelines when lifting objects:

  • When lifting heavy objects, bend at your knees and hips, not your waist.
  • Hold the object close to your body.
  • Avoid twisting your body while lifting. Instead, pivot with your feet.
  • If an object is too heavy, ask for assistance or use lifting aids.

7. Maintain a Healthy Weight

It is important to maintain a healthy weight to avoid your back pain. Excess weight puts additional strain on your back muscles and spine. Here are a few recommendations to help you stay at a healthy weight:

  • Your daily menu should consist of fruits, veggies, proteins, and whole grains in a balanced way.
  • Engage in regular physical activity to burn calories and strengthen your muscles.
  • Monitor your portion sizes to avoid overeating.
  • Stay hydrated and limit sugary beverages.

8. Avoid Prolonged Sitting

Sitting for long periods of time can put additional stress on your back and exacerbate back pain. To avoid this, you might consider the following steps:

  • Take regular breaks: Make it a habit to stand up and move around every 30 minutes.
  • Use ergonomic chairs: As mentioned earlier, you should opt for chairs that provide proper lumbar support and promote good posture.
  • Sit with proper posture: Your feet should be flat on the floor when you sit down. Remember to keep back should be straight.

9. Practice Mindful Movement

You can engage yourself in mindful movement exercises that can help you strengthen your back muscles, improve flexibility, and reduce pain. There are some activities that you can try:

  • Yoga: Participate in yoga classes or follow instructional videos to learn poses that target the back and promote spinal health.
  • Pilates: Similar to yoga, Pilates focuses on core strength and stability, which can alleviate back pain.
  • Tai Chi: This ancient Chinese practice combines gentle movements and deep breathing, promoting relaxation and flexibility.

10. Use Proper Mattress and Pillow

An appropriate mattress and pillow can significantly impact your back health and sleep quality. You can consider the following :

  • Mattress firmness: You should opt for a medium-firm mattress that adequately supports your spine.
  • Pillow support: Choosing a pillow that aligns your neck and head with your spine while sleeping in your preferred position is important.
  • Replace old bedding: Over time, mattresses and pillows lose their effectiveness, so ensure you replace them when it is necessary to replace them.

11. Apply Heat or Cold Therapy

You can apply heat or cold therapy that can relieve back pain by reducing inflammation and relaxing muscles. So, you can follow these recommendations for these activities:

  • Heat therapy: You can apply a heating pad, warm towel, or take a warm bath to promote blood flow and soothe tense muscles.
  • Cold therapy: Besides, using an ice pack or a bag of frozen peas wrapped in a cloth to numb the affected area and reduce swelling.

12. Practice Stress Management Techniques

Chronic stress can contribute to back pain and exacerbate existing discomfort. You might incorporate stress management techniques into your daily routine:

  • Meditation: Dedicating a few minutes each day to practicing mindfulness meditation will be incredible. It focuses on deep breathing and relaxation.
  • Deep breathing exercises: You may use diaphragmatic breathing to calm your mind and reduce stress levels.
  • Progressive muscle relaxation: This technique involves tensing and releasing different muscle groups to promote relaxation.

13. Wear Supportive Shoes

Your shoes are crucial in maintaining proper posture and supporting your back. It is one of the most important factors to consider for reducing back pain. 

  • Arch support: Choose shoes with adequate arch support to maintain the natural alignment of your spine.
  • Cushioning: Opt for shoes with cushioned soles to absorb shock and reduce stress on your back.
  • Proper fit: Ensure your shoes are the right size and provide ample room for your toes.

14. Maintain Proper Posture

Maintaining a proper posture throughout the day is important to prevent back pain. Poor posture can strain your back muscles and lead to discomfort. The following are some pointers to help you keep a healthy posture:

  • Relax your shoulders and lean back in your chair while sitting up straight.
  • Use a chair that provides proper lumbar support.
  • If you spend most of your day at a computer, it is important to ensure your monitor is at eye level so you don’t slouch.
  • You should stand up straight with your feet positioned at shoulder-width distance from each other, and your weight should equally balance on both your feet.

15. Maintain a Healthy Spine-friendly Diet

Maintaining a healthy diet can contribute to overall well-being, including back health. You can consider the following dietary tips:

  • Adequate hydration: Drink plenty of water daily to keep your spinal discs hydrated.
  • Balanced nutrition: You should eat many fruits, veggies, lean meats, and whole carbs. It can support your muscles to repair and lower inflammation.
  • Maintain a healthy weight: Excess weight puts additional strain on your back. So, you should always strive to maintain a healthy body weight.

16. Get Sufficient Sleep

Quality sleep is essential for back pain management and overall health. Follow these tips to improve your sleep:

  • Establish a bedtime routine: You should create a fixed bedtime routine. It will help to signal your body it’s time to sleep.
  • Optimal sleep position: Besides, you can experiment with different sleep positions to find the one that provides the most comfort and support for your back.


Back pain can significantly impact your daily life. By incorporating these everyday activities into your routine, you can effectively manage and control them. You should practice proper posture, engage in regular physical activity, and maintain a healthy weight to maintain an appropriate back.

Before beginning your fitness program, check with a doctor if anybody has a history of back problems. Everybody should take care of their back health. Staying healthy and leading a pain-free lifestyle is essential.

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