What Are the Do’s and Don’ts of Back Pain

All of us experience back pain at some point in our life. In fact it’s the second most common complaint ever to be cited by people to their doctors. According to a study, an estimated 80 % of Americans suffer at least one episode of back pain in their lifetime. The study also reveals that last year America alone spent over $50 billion dollars on the treatment.

There could be various reasons behind the causes of back pain; however there are some common things you may be doing incorrectly in your daily routine, contributing largely to an already aching back.

Maintaining a good posture is a must for back pain relief. But what can you do if changing posture isn’t good enough. Read on more about the Dos and Don’ts to get rid of back pain.

The DOs!

Partial Crunches:

Lie on the floor with your knees bent and the feet flat. Now cross the arms over the chest, or put your hands behind the neck. Tighten the stomach muscles and raise your shoulders off the floor. Lower your back down slowly ensuring that the feet, tailbone and lower back are in contact with floor at all times. This will strengthen your core and ease lower back pain effectively.

Hamstring stretches:

As you lie flat on your back on the floor, extend the right leg straight into the air. Try and reach your toes without bending your knee and hold onto the position to stretch your leg and lower back. Alternatively use a wrapping towel around your toes and hold onto the ends of that. Repeat the same with the other leg.

Wall sits:

Hold your back against the wall and squat down, with your quads parallel to the floor. Now sit and hold for about a minute. This will strengthen your leg muscles without putting stress on your back.

Pilates and Yoga:

Indulge in these two low-impact exercises for enhancing strengthen, and improving flexibility on your back and body as a whole.

Get physically active in every day routine, go for a swim, walk more to lessen the severity of back pain.

The DON’Ts!

Toe touches:

Toe touches may sound like a great way to stretch the lower back. It’s also highly possible to find relief initially; the movement however can actually put greater stress on the discs and ligaments in your spine and overstretch your lower back muscles and hamstrings.


Yes, sit-ups are crucial for strengthening abs, but not great with lower back pain as they tend to put stress on the discs in your spine.

Also, when you suffer from back pain, do not go for a run, or play sports. Try avoiding any sports or activity that make you bend and strain your back if it is injured. Lay off until your back is back in order and pain free.

Avoid lifting heavy objects. Should you have to lift weights, make sure you do it correctly and refrain from using your back muscles at all cost.

Despite taking all the measure, if there’s no improvement in the way your back feels, we suggest you visit Back pain Chicago today for all the necessary treatment, counseling, guidance – all under one roof!

Call (847) 519 4701 for more information and scheduling with pain management Chicago trusts or request an appointment!