Around 80% of adults experience persistent symptoms of a backache at some point in their lives. Earlier back pains were associated more with age. But these days backaches are very common even with those as young as college kids.

Backaches occur these days mainly due to

  • Jobs that involve sitting all day
  • Not getting enough exercise
  • Being overweight
  • Not getting enough sleep or suffering from insomnia
  • Deficiency of calcium and vitamin D
  • Smoking
  • Pregnancy
  • Emotional/psychological stress
  • Geneticsbackache-quote

Here’s what you can do to help reduce backaches naturally without any painkillers


Time and quality of sleep, the position of sleep as well as the mattress are all factors that are contributing to backaches. Adults need between 7-8 hrs. of sleep every day. So, make sure you are getting the required amount. Here are some natural methods that will help you sleep better.

Mattresses that you sleep on should not be too firm nor too soft. It should provide a good support to your back and you should be able to turn on the bed without any effort. I prefer the traditional cotton mattresses without the springs since they provide maximum support to the back.

Also, if you sleep on your back it puts pressure on the spine. So, elevating your legs by placing a pillow under your knees to slightly relieves this pressure on your back as you sleep.backache-mattress

Movement and posture

Most of us have sedentary jobs these days which demands us to be seated for a minimum of 8 hours. This along with slumped posture while sitting increases the probability of having a backache. You need a minimum 3 minutes of standing time for every 30 minutes that you sit. So, get up and go and have water instead of keeping a filled bottle at your desk. Try walking out of your desk and take your long conference calls while walking. Try going to your colleagues’ desk to discuss things instead of just calling them on the phone. These small tips will ensure that you are getting sufficient movement despite having a sedentary job.

Bad posture puts strain and stress on your back and can change the architecture of your spine. When you are at your desk, make sure you are not slouching, rounding your shoulders or tilting but sitting in an upright position. If required carry a cushion to support your back.backache-mingle


Having weak bones are one of the most common causes of backaches especially in women. So, keeping the bones strong is important. Foods rich in calcium and vitamin D are responsible for good bone health.

Milk, oranges, almonds, figs, Dark green leafy vegetables like broccoli, kale, drumstick, and spinach and yogurt are good sources of calcium. Fatty fish, egg yolk, mushrooms, fortified soy milk are all good sources of vitamin D

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Yoga and exercise

Certain simple yoga stretches, if included in your daily routine are very helpful in reducing and further preventing backaches. Follow the video below for a step by step tutorial

Core exercises are also beneficial in reducing backaches.  A regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms and helps develop a stronger and more flexible spine.

Improve footwear

Often, footwear can be a major cause for backaches. So, try changing your footwear especially if the soles are very hard or shoes are not comfortable. Shoes with less than 1-inch heel are the best to prevent backaches.backache-shoes

Reduce Smoking

Smokers are more likely to experience back pain than nonsmokers. One reason for this is that nicotine restricts blood flow to the disks in the spine. This can cause them to dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood, which causes a reduction in nourishment to the muscles and tendons in the back. An unhealthy, weak back is more vulnerable to accidental strains and pulls that cause back pain. (Source:

Try these simple changes and if the back pain still persists, visit your doctor before it becomes chronic and cannot be treated.

This post is written for #MyFriendAlexa Campaign by @blogchatter

Banner image courtesy[email protected]/12063802366/,,, Photo by Jakob Owens on Unsplash,

About Author

Sabeeka Lambe

I have been working in the software technology services space for over 15 years. In my professional life I help in implementing quality standards like ISO, CMMi & Six Sigma to make developers and testers jobs easier & process oriented. Through this blog I am sharing similar techniques coupled with age old wisdom from my mom and grand mom to make our living healthier and medicine free. To work in any new field, it helps if you read and train too, and I did the same. Have got a diploma in Naturopathy from Mumbai to enhance my knowledge and skills on this topic that I am passionate about


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    In my case its improper sitting posture! Once its reached a stage where i had to opt for physiotherapy. From then on i started doing few back stretches as doctor advice in between and it helped a lot!

  2. Avatar

    How many of these reasons I can totally blame for my persistent back ache- but mostly it would be my posture while sitting for work that I mostly blame for my back ache- thanks for these wonderful tips- i hope this really helps my back pain

  3. Avatar

    Back pain is a common problem and your tips are very useful. I have to practice standing for 3 minutes every half an hour. Loved reading it…

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    Simple no no they are amazing tips for backache releif. 🙂 I am currently in a situation where I face this issue everyday I will try your tips. Thanks for sharing

  5. Avatar

    This post is much needed for me and my husband as we both suffering from backache since quite a while now. Will surely follow your tips.

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    I had no idea that smoking could be linked to the backache. I guess I’m not alone in the backache saga! Loved the tips, thanks!

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