Five Easy Tips to Take Better Care of Your Back

kids exercising

The health of your back impacts every area of your life. It doesn’t matter if you have a herniated a disk, you have a fractured vertebra, or you sit at a desk all day, dealing with back pain can cause you to miss out on life.

Don’t just sit on the couch or assume the only way to fix your pain is to have surgery! There are actually some very easy ways you can take care of your back so can live your life as free from pain as possible.

Sleep the Right Way

We spend one third of our lives sleeping. That’s a lot of time spent in bed! If you’re sleeping on an old mattress, if you’re sleeping on a lumpy pillow, or you frequently take naps on the couch, you should rethink your sleeping situation. Sleeping on the right mattress with the right pillow in the right position can mean the difference between waking up with back and neck pain or waking up pain-free.

Choose a supportive, eco-friendly mattress with a pillow that enables you to straighten out your spine when you sleep. Make sure you consider your favorite sleeping position too. For example, pillows for back sleepers tend to be less fluffy than side sleepers.


It’s easy to get stiff. Not only will you get stiff more easily as you age, you can become stiff by doing the same motions over and over each day, which is something many people who sit at a desk all day experience.

Stretching is a great way to keep your spine flexible and pain-free. Some of the best stretches to try include:

  • Knee-to-chest stretches are great for lower back muscles
  • Child’s pose is great for the mid-back
  • Cat-cow stretches are great for upper and mid-back muscles
  • Neck rotations are great for shoulder and neck muscles

Stretching doesn’t have to involve complicated poses and perfect technique. Move your body in fun ways and pay attention to what feels good. From dancing to reaching, jumping, and stretches while sitting, there are tons of ways to stretch your back every day to keep it healthy!

standing desk

Work Smart

There are many causes of back pain, but one of the most common is how we work. It’s important to think about your back, whether you’re on the clock in the office or you’re doing chores at home. How you move your body throughout the day can have a huge impact on the health of your back.

For example, if you work at a desk, make sure your chair is at the right height, your monitor is angled correctly, and take the time to take breaks frequently throughout the day. If you’re cleaning up the living room, make sure you bend with your knees when you pick items up off the floor—not your back. Straighten your back so you don’t slouch, whether you’re sitting at a table or on the couch.

See a Chiropractor

Whether you’re experiencing pain or you are looking for ways to prevent pain and discomfort from developing in the first place, you will find that making regular appointments with your chiropractor is a great idea.

Chiropractic care is a non-invasive way to take care of back pain and discomfort without taking painkillers. With consistent adjustments, your back will go out of alignment less often, which means your spine will feel healthy between appointments too.

Looking for another option in addition to chiropractic care? Many patients find that acupuncture is a great way to manage back pain and maintain a healthy back!

Don’t Ignore Pain or Discomfort

Unfortunately, back pain isn’t uncommon. Most people experience at least some discomfort at some point in their lives. Don’t ignore it. The longer you try to ignore your back pain, the more likely it is to cause serious problems.

If you experience back pain after an accident, it’s important to schedule an appointment with a doctor. If you are spending long hours at a desk, make an appointment with a chiropractor. It will ensure you aren’t ignoring a serious issue, it can reduce the pain you experience on a daily basis, and when caught early, you may be able to avoid surgery or medication down the road.

It’s easy to take your back for granted, but it has a huge impact on your quality of life. Make time every day to care for your back today and you can look forward to living a healthy, pain-free life tomorrow.