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Great Tips On How To Reduce Your Back Pain

back pain

Many instances of back pain are caused by muscle injury. Muscle strain or damage in your ligaments can cause problems in the area of your back in various ways. Today’s blog post will focus on tips to reduce your back pain.

Taking sufficient amounts of vitamin C and calcium is a good preventative measure for back pain.  When you lack those nutrients, your bones can become weak, brittle, and start to deteriorate.  This can result in back pain. If possible, getting a daily dose of sunlight (about 20 minutes), and eating foods that are good sources of Vitamin-C and calcium, are great ways to prevent and/or reduce back pain.

TIP! Mothers who breastfeed their babies should sit on a chair rather than on a sofa.  In that way, you can position yourself in a better posture when breastfeeding, and moreover, avoid unneeded stress on your back muscles that could result in back pain.

Other nutrients like Vitamin-D, -E and the B-complex as well as the mineral magnesium, are also helpful in relieving back pain.  Those nutrients, along with Vitamin-C and calcium help promote good health and increase antioxidant activity in your body.  And that being said, consuming foods that are great sources of such vitamins and minerals has great potential in providing relief from your back pain.

Try not to get frustrated or overly worried about your back pain. The added stress will just make it worse.  So it is necessary for you to learn to relax.  Less stress will help your body to heal faster, and an added benefit is that you lessen the chances of causing muscle spasms.  Insure that you get your 7-8 hours of sleep.  When you experience back pain, apply a heating pad to the area of pain in order to relax your muscles and increase blood circulation to your back.

Consulting a doctor for back pain is highly recommended, especially for getting your pain diagnosed correctly. Self-diagnosis is not the way to go.  When you see your doctor, make sure to ask him/her the following questions:

  • What is causing your pain?

  • How you can prevent it from getting worse?

  • What types of treatments exist to relieve and/or remove the pain?

  • What are the risks involved with each of the treatments?


Here’s a video from SpineUniverse with simple stretches you can perform for your back on a daily basis:




TIP! Always be aware of your posture. If sitting, focus on keeping your back straight and having both feet planted on the floor. You also want to avoid awkward positions or twisting of your body.

Warmed-up muscles will stretch more easily and effectively than tighter muscles. If practiced religiously, you will be surprised that stretching 5 to 10 minutes in the mornings and evenings can provide you with much needed relief for your back pain. And don’t forget to stretch those muscles before and after your workouts.  But keep in mind that for stretches to be effective and long-lasting, they need to specifically target your imbalances, dysfunction and condition causing the back pain.


It takes a change in your lifestyle to attack your back pain.  It does not have to be drastic or done in one fell swoop.  But sooner or later you will need to make the move.  Don’t get overwhelmed by it, and just make little but effective changes so that over time, you can leverage all those changes to positively affect your back pain.

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