back pain, Back pain at home


Mild back pain may be relieved with some gentle exercises and activities. It’s natural to try avoid moving too much when you are in pain. However, keeping the body active everyday is one of the best ways to manage and prevent back pain.

Below are 5 tips to help keep the body active:


Walking helps to strengthen the muscles that keep the body in the upright position and improves the stability of the spine. It’s simple, free and easy to work into your daily routine.

Take a break

Sitting for long periods, for example at a desk, puts pressure on the back and can cause upper and lower back pain. To relieve this pressure, take regular breaks to stand up and walk around. When sitting around too long, the rule of thumb is frequently changing postural position and taking short breaks every 30 minutes of sitting is better than taking one long break.


Try simple back stretches to help relieve back pain and improve movements. Never force your body into a painful stretch and use an even stable surface on which to stretch.


Swimming can be great exercise to help relieve back pain because it puts no pressure on the spine and back as the water supports your whole body.

Strengthen your core

Strengthening your core muscles found around your truck, stomach, back and pelvis, can help to relieve lower back pain and improve stability and balance. Any exercise that involves using your abdominal and back muscles together counts as a core exercises. Always check with your healthcare professional before starting any new exercise routine. If you feel a sharp or sudden pain while exercising, stop immediately and seek medical help.