How to manage back pain

There are several simple remedial activities that you can do to ease pain and keep your back in good condition. There are more ways to manage back pain and you can start straight away without consulting a doctor.

The following tips can help you get on the way toward feeling better.

Stand up and stretch

Most of us spend a lot of time bending forward in our jobs, it’s important to stand up and stretch backward throughout the day. Don’t sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. Don’t forget to also stretch your legs.

Simple yoga asana poses

There are some simple yoga asana such as Cat-Cow pose helps relieve stress from your lower back pain. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the neck, shoulders, hips, back, abdomen, chest, and lungs.

Diet and exercise

Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.

For people working in IT

I would advise you design your workplace so you don’t have to hunch forward to see your computer monitor/s or reach way-out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.

Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

Once your back pain has receded, you can help avert recurrence of back pain in future by working the muscles that support your back, including the back muscles. Having strong hip, pelvic, and abdominal muscles also gives you more back support.

Avoid abdominal crunches, because they can actually put more strain on your back.

However, call your doctor if:

  • Your low back pain is severe, doesn’t go away after a few days, or it hurts even when you’re at rest or lying down.
  • You have weakness or numbness in your legs, or you have trouble standing or walking.
  • You lose control over your bowels or bladder.

These could be signs that you have a nerve problem or another underlying medical condition that needs to be treated urgently.

If you have found this helpful and would like to find out more, please feel free to contact me



Dawn Cady


Dawn Cady is Australia’s premiere transformation & pain management coach and winner of multiple awards for her groundbreaking work. The Neural Alignment Method®  is Dawn’s remarkable brainchild, bringing together the world’s best healing and mindset techniques. With unique expertise and passion, she has helped countless others to achieve real, tangible success, along with a renewed enjoyment and satisfaction in all areas of life.