A Pain in the Back: Daily Habits to Stay Back Pain-Free | Davis Integrated Medicine

A Pain in the Back: Daily Habits to Stay Back Pain-Free

In the past year, cases of sore backs have risen to the top of common health problems that people face. With the prevalence of working from home, many have been using improvised workstations and partnered with non-ergonomic chairs, further worsening the pain in their back muscles. You can almost hear the collective groaning—the throbbing ache becoming more and more unbearable as each hour passes while sitting in front of the computer.

Taking It Seriously

Upper back and neck pain may almost be as common—if not more common—than catching a cold, but that doesn’t mean you shouldn’t take it seriously! That annoying aching you used to ignore could stem from fatal diseases or conditions like fractures, disc herniations, tumors, or even disc and bone infections. If you refuse to act on your pain and work on preventing it, things will drastically get worse.

Listen to your body—what is it telling you? The pain in the back of your neck or the sores in your lower back are not there to irritate you but to signify that you are doing something that negatively affects your body’s health. 

Give your back a break! Pay attention to what your body is saying; identify your harmful habits and change them to prevent much more severe problems in the future.

Preventing Back Pain

Keeping your spinal discs healthy is the best chance you have in fighting against disc herniation and injuries. Maintaining a pain-free back takes commitment—you may have to alter how you sit, stand, and work altogether. 

If you are prepared and willing to go through these changes, be sure to integrate these habits into your daily lifestyle:




The best way to bring relief to your back is to get moving and start being more active. A few days of rest alleviates the problem temporarily, but that doesn’t solve it. 

Here are a few exercises and stretches for your pain and lower back:

Chin-to-Chest Stretch

Bend your head forward to bring the chin toward the chest until you feel a stretch in the back of the neck.

Ear-to-Shoulder Stretch

Angle your neck to one side as if to touch the ear to the shoulder until you feel a stretch in the side of the neck. 


Bridges help strengthen the gluteus maximus so it can better support your lower back. 

To perform this exercise, lie on the ground and bend your knees while placing your feet flat on the floor hip-width apart. Raise your buttocks off the ground until your body forms a straight line from the shoulders to the knees. 

Knee-to-Chest Stretches

A knee-to-chest stretch is performed by lying on your back, pulling your knee toward the chest, and holding it in that position for a few minutes.


Change Your Sitting Position


Sitting for long periods of time could significantly decrease disc height, resulting in lower back pain. To prevent this from happening, change your position every 15 minutes and perform a bit of stretching. 

Doing this consistently will help diminish the aching in your back and keeps you focused on your work.


Have a Balanced Diet


Being overweight can strain your back, and eating unhealthy food can weaken your bones. To prevent back pain, increase your calcium and Vitamin D intake by adding dairy products, leafy green vegetables, egg yolks, fatty fish, and vitamin supplements to your diet.


Correct Your Posture


Poor sitting and standing posture is one of the leading causes of your back pain. Good posture not only alleviates muscle pain but also increases your self-confidence, contributing to a more positive state of mind.


Remember, preventative measures only prevent—not cure! Years of poor posture and unhealthy habits may have already considerably affected the condition of your spinal discs. If you find that the pain is becoming too much to handle on your own, it’s time to visit the emergency room or a pain relief center near you.

Is your upper back and neck pain hindering you from living a comfortable life? Davis Integrated Medicine can help you with that! Our highly trained staff here at Davis Integrated Medicine are well-equipped to give you and your family the highest level of professional medical care. We are certified to treat a variety of conditions and will customize a treatment plan to be tailored to your individual needs and preferences. Visit our website to get a free consult today!

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