What You Can Do About Back And Spine Pain: Tips And Treatment

Black and white photo of a muscular man with a backache. Red selective color further illustrates pain. Clipping path included so image can be easily transferred to a different colored background.

Chronic back and spine pain are crippling to one’s day-to-day routine. Not only are these sources of bodily discomfort and pain but said components can affect your mood and drain you of energy. Hence, letting you be less productive than you really are. 

Instead of letting such challenges hamper daily life and slow you down, here are several things you can and perhaps should do, with regards to back and spine pain. 

1. Get Help 

Many people go through back pains every now and then. In fact, statistics show that at least 8 out of 10 adults have or will have back discomfort at least once in life. In most instances, it’s inevitable. 

Its causes range from prolonged sitting, prolonged standing, sitting, laying down, and standing incorrectly, being overweight, wrong posture, carrying heavy loads, old age, the list goes on. And on it will go unless you let medical professionals intervene in your condition. 

Urgently schedule an appointment with a spine and pain center greenbelt md. It will be to your benefit to have your back condition diagnosed and treated immediately, instead of letting it worsen. The latter, only to warrant more complex treatments in the future.

2. Watch Your Posture 

Whether you sit, stand, or sleep, your posture is among the key variables that can make or break your back and spine pain


Sit with your back propped up on a chair’s backrest. The best chairs for back and spine support are ones that have a height level with that of your shoulders. If you have one that has a backrest for your head as well, all the better. 

Then, roll a towel so that it perfectly fits the space where the curve of your spine is located. Your feet should be flat on the floor and your knees at a 90-degree angle. Finally, our elbows should be at a 90 to 120-degree angle against your desk. 


Roll your shoulders back and your chest forward, keep your eyes on a level field of view in front of you and make sure that both feet have your weight distributed and supported evenly. 


If you have chronic lower back pain, try out these sleeping positions. One, sleep on your side in a near-fetal position. Select a small pillow to be tucked in between your knees. Two, sleep on your back with a pillow rest right beneath your knees. Third, sleep on your front and lay a pillow under your abdomen. 

3. The 15-Minute Sitting Rule 

Avoid sitting down for prolonged periods at a time. People believe this to be an impossible feat, especially with professionals who have desk jobs. But there is a simple solution to this: sit for a maximum of 15 minutes, then stand up and stretch, and sit back down again. 

In case you have a few seconds to spare to pace around your desk or across your office every 15 minutes, do so. Don’t worry. This will not take time away from your tasks. We’re not asking you to take 5-minute breaks every 15 minutes. Not at all. Just stand up, stretch your legs, back, shoulders, and neck, and get back to the work grind. 

Prolonged sitting is, ironically, a major cause of back and spinal pain. This is because it adds much more tension and pressure on said body parts, above and beyond their average capacity. And repeating the same wrong sitting habits will only aggravate said back and spinal pain-riddled occurrences. 

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