5 Ways to Fight Back Pain Daily

If you regularly cry out, “Oh, my aching back,” you’re not alone. About eight of 10 Americans experience back pain at some point in their lifetime. And about 8% of people experience chronic back pain, which is back pain that lasts for more than three months.

Back pain can be sharp and come on suddenly, or it can be sporadic or a gradual dull ache. It can prevent you from enjoying outdoor activities or just getting around. Fortunately, there are steps you can take to reduce your back pain. Here are five of them:

Lose excess weight

Carrying extra pounds around is not great for your health on many levels, including your back health. Excess pounds put pressure and stress on your back muscles, especially your lower back. 

Carrying weight in the front can cause your back to arch, which puts you at risk for a host of back problems including compressed nerves and discs. Losing weight and maintaining a healthy weight can reduce your back pain. 

Strengthen your muscles

Staying fit and keeping your muscles strong and firm can help relieve stress on your back, especially as you age. Abdominal muscles are especially important because they support your back and help you maintain good posture. 


Stretching regularly, especially before an activity can help your back and also prevent injury. Warm, stretched muscles are less likely to get injured. 

Practice good back habits

There are healthy ways to sit, stand, bend over, and pick up items that put less pressure on your back. There are also accessories for your chair or car such as cushions or footrests that can help relieve tension on your back and make you more comfortable throughout the day. 

Don’t sit or stand for too long. Take breaks from sitting at your desk, and walk around.

Carry light

Ditch the heavy purse or backpack, and be conscious of what and how you’re carrying bags and packs. For example, use both straps of a backpack. Carry only essential items to keep your load light.

If your back aches, and you want relief, Dr. John Joyce can assess your spine problems and recommend services such as spinal manipulation and physical therapy to improve your muscle flexibility and mobility and reduce tension in your back muscles.

For back pain relief, call Joyce Family Chiropractic and Wellness, located in the Mount Greenwood neighborhood of Chicago, or make an appointment online through this website.

You Might Also Enjoy...

The Dangers of Tech Neck

Are you on your digital device right now? The average American spends almost six hours a day looking down at their phone, tablet, or computer. Looking at tech can lead to tech neck. Learn about this common condition and how you can prevent it.