Back pain is a common ailment, affecting many individuals regardless of age. Many believe that back pain is an unavoidable part of aging, but the truth is, anyone can reduce or eliminate back pain with some simple strategies and lifestyle changes.

In this article, we’ll cover 5 posture tricks to help reduce and prevent back pain. Let’s dive into each trick and explore how we can reduce back pain.

1. Standing Posture

Stand with your feet shoulder-width apart and your weight evenly distributed on both feet. Keep your head up and focus on a spot in front of you. Avoid arching your lower back and keep your shoulders pulled back and down away from your ears. Make sure your posture is comfortable and your core is engaged.

Posture Checks

Being conscious of your posture can go a long way when it comes to lessen back pain. From time to time, it helps to check and make sure that your posture is good and you’re not slouching or arching your lower back. It’s always best to practice proper posture in the beginning until it becomes second nature.


Your feet have a direct effect on your posture and thus your back health. So, it’s important to make sure that your feet are in good shape and well taken care off. Inspect your shoes from time to time and make sure that they are not over aged and the soles have not worn out. Wear the right kind of shoes for different activities; for instance in the gym, wear well-fitting shoes that are specifically made for that activity.

2. Sitting Posture

When at your desk, adjust your chair to maintain a good sitting posture while typing or using the computer. Keep your feet flat on the floor and sit as far back as possible. Your lower back should be slightly arched in and your thighs should be parallel to the floor. Use a backrest or lumbar support if it helps. Make sure your screen is in line with your eyes.

Chair Adjustment

Adjust your chair so your thighs are level with the floor and your feet are flat on the floor. Your back should be straight and make sure your chair has enough firmness and support for your lower back. Invest in a good quality chair to reduce the strain from prolonged sitting.

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Use a Lumbar Support

If your chair does not have a lumbar support, you can improvise with pillows or cushions. Put them in the lower back area for added support and make sure that you keep your knees at an angle of about 90 degrees to your hips. This way, your body will be well supported and your spine will be aligned during prolonged periods of sitting.

3. Lifting Techniques

When lifting, always bent at the hips and knees rather than at the waist. Your back should be straight and your shoulders should be pulled back and down. Engage your core and keep the item you’re carrying close to your body. Make sure you use your legs, not your back. If you can’t move the item alone, it’s better to enlist help rather than compromising on your posture.

Engage Your Core

Engaging your core muscles helps to keep your whole body stable; this is important to keep your back in a safe position when lifting heavy items. Doing a few core exercises such as planks and bridges can help to strengthen your core and keep your back healthy.

Divide The Load

If the item is too heavy for you, you can divide the load into separate loads that are more manageable for you. This is a helpful tactic that can be utilized when carrying more than one object at a time.

4. Sleeping Posture

Sleeping can be a great way to relax the body and reduce stress, but the wrong sleeping posture can cause back pain. Make sure to use a mattress and pillow that provide adequate support; if you don’t have the right mattress, invest in one that provides comfort and back support. When lying down, keep your lower back and neck in a neutral position and sleep on your back or your side.

Pillows and Mattress

Investing in a good mattress that fits your body type is an excellent way to reduce back pain. Make sure to get one that provides the right support and comfort. You can also use additional pillows for added support, such as a pillow between your legs for side sleepers, or a lumbar pillow for back sleepers.

Sleep and Wake Up Early

Try to go to bed and wake up around the same time each day and make sure you get enough sleep. If you want to optimize your energy levels, aim for 7-8 hours of quality sleep a night. Avoid lying in bed too long, as this can also cause back pain.

5. Stretching & Exercise

Stretching and light exercise can help improve your posture and reduce back pain. Strengthening exercises for your core and lower back can help reduce any pain, as can stretching your chest and shoulders. Regularly engage in activities that you enjoy and move your body in different ways with yoga, jogging, swimming or even dancing.

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Cardio and Strengthening

Incorporate both low-impact, dynamic cardio as well as low-impact strength exercises. This can include activities such as swimming, yoga and brisk walking. Also, do some dynamic stretches that focus on the upper and lower body, as well as your core.

Exercise Regularly

Incorporate a regular exercise regime into your lifestyle to help reduce and prevent back pain. Depending on your level of fitness and health, start slowly and build up as your strength increases. Aim for at least two to three times a week to see the benefits.

People Also Ask


Can I prevent back pain?

Yes, back pain can be prevented with some mindful lifestyle changes such as engaging in regular exercise and stretching, having proper posture when standing, sitting and lifting items, and making sure to get enough sleep.

What is the best exercise for back pain?

Low-impact cardio such as swimming and walking, as well as core, lower back and chest/shoulder strengthening exercises are all beneficial for reducing back pain. It’s important to listen to your body, build up gradually and if needed, work with a physical therapist.

Which mattress is best for back pain?

The best mattress for back pain is one that is supportive, comfortable and fits your body type. Consider a medium-firm mattress that is adjustable so you can switch up the firmness and adapt it to your needs.

What is good posture?

Good posture is an important factor when it comes to reducing back pain. It involves standing or sitting straight with your ears over your shoulders, eyes looking straight ahead, back straight, feet shoulder-width apart and head held high. Make sure not to arch your lower back or strain your neck.

What can I do to improve my posture?

Correcting your posture is all about being aware of it and making small changes. Developing a habit of standing or sitting tall with your head up and shoulders back can go a long way. Some helpful tips are setting reminders, scheduling posture checks, engaging in regular exercise and avoiding long periods of sitting.

Final Words

In conclusion, improving posture can be an effective way to reduce back pain. Implementing the 5 posture tricks mentioned in this article is a great way to start reducing back pain and improving your overall posture. Regular practice of these posture tricks will help to improve your posture and reduce back pain.