3 Practical Steps to Relieve Back Pain and Prevent It from Getting Worse

Back pain can be a frustrating roadblock in your life, whether it’s keeping you from working, exercising, or simply enjoying time with loved ones.

When discomfort arises, it’s a sign your body needs change—but making those changes isn’t always convenient.

The good news? By taking small, intentional steps, you can start relieving your pain now and prevent it from worsening over time. Here are three practical ways to make meaningful changes:

1. Identify the Postures, Positions, and Activities That Aggravate Your Pain

The first step in managing back pain is awareness. Start paying attention to what seems to trigger or worsen your discomfort. Is it sitting for long periods? Lifting without proper posture? Or repetitive movements at work?

Once you’ve identified these pain contributors, you can make adjustments to reduce their impact.

• Sitting less: Incorporate standing breaks or consider a standing desk.

• Bending and lifting: Practice bending at the hips instead of rounding your back.

• Daily habits: Adjust your posture when driving, working, or using your phone.

This awareness gives you the power to intervene before the pain escalates.

2. Find Tolerable Ways to Stay Moving

Movement is one of the most effective tools for managing and preventing back pain. While it might seem counterintuitive to move when you're hurting, staying active promotes circulation, speeds healing, and keeps your body strong.

The key is finding movements that feel comfortable and safe for your body.

• Try gentle walking to ease stiffness and improve blood flow.

• Focus on rehab exercises designed to strengthen the areas that support your back.

• Avoid completely resting for long periods, as this can lead to stiffness and prolong recovery.

Even small amounts of movement can make a big difference over time!

3. Block Off Time to Address the Root Cause of Your Pain

In the middle of work deadlines, family responsibilities, and personal commitments, it’s easy to let the day slip by without taking care of yourself. But making time for your recovery doesn’t have to be overwhelming.

Start by setting aside just 5–10 minutes a few times a day to focus on exercises or stretches that target your pain.

• Schedule these breaks into your calendar like any other important appointment.

• Use this time to do activities such as hip stretches, core strengthening, or breathing exercises that promote stability.

Consistency is the real game-changer. By dedicating even a small amount of time regularly, you can create lasting relief and avoid setbacks.

Take the First Step Toward Pain-Free Living

Making changes to address back pain isn’t always easy, but the effort is well worth it. By identifying pain triggers, staying active, and carving out a bit of time each day, you’ll be on the path to lasting relief and better overall health.

If you’re ready to take the next step but need guidance, our team is here to help. Schedule a consultation to create a personalized plan for addressing your pain and getting back to the activities you love.