Dealing with back pain, exercises and foods Dealing with back pain, exercises and foods
When you have back pains, it seems that the only thing that you want to do is to rest and lie down. But if... Dealing with back pain, exercises and foods

When you have back pains, it seems that the only thing that you want to do is to rest and lie down. But if you really want to make your condition better, it is necessary that you exercise. However, it is critical to know which exercises are good for you.  It might hurt a bit, but only for few moments. If it does hurt for long periods of time, what you are doing is incorrect and you have to immediately stop it. Remember, doing the wrong exercises can worsen your condition.

What are the recommended exercises to relieve back pain?

  • Bridging
  • Hamstring stretches
  • Pelvic tilts
  • Wall sits
  • Bird dog
  • Partial crunches
  • Aerobic exercises
  • Knee to chest
  • Press-up back extensions
  • Lifting weights

What should you avoid?

  • Toe touches
  • Leg lifts
  • Sit-ups

What are the causes of back pain?

And it isn’t enough that you exercise. It is crucial that you understand why you are having back pains. There are actually a number of reasons why. The good news is, more often than not, back pains aren’t usually life-threatening. These are the common causes:

how to relieve back pain

  • muscle sprains
  • bad posture
  • weak muscles due to lack of exercise

There are also few medical conditions that cause back pains:

Sciatica – This is when your back pain is associated with the pain you feel in the legs. There is usually a tingling feeling or numbness.

Spondylosis – When we age, our spine naturally weakens and some of us might experience back pains.

Spinal stenosis – This is linked to the pain in your legs when you start walking. The pain usually goes away when you rest or sit down.

The list below might also cause back pains but in very rare occasions:

  • bone fractures
  • tumor
  • infection

Whatever the reason is, if your back pain is already hindering you from doing your regular routine, it is a must to consult a professional. They will be able to provide you with programs and even medications that can treat your condition. Plus, they can give tips on what food you can eat so as to not aggravate the pain.

Best foods to relieve your back pain

Speaking of foods, here is a quick list that you can refer to:

  • salmon
  • milk
  • nuts
  • red grapes
  • carrots
  • kale
  • red wine
  • coffee
  • ginger
  • green tea
  • tuna
  • olive oil
  • yogurt
  • thyme
  • turmeric
  • sweet potatoes
  • cheese

Surprisingly, the list isn’t bad. These are actually great tasting foods. You can definitely cook and prepare something delicious, and at the same time relieve your back pain. However, you have to remember that not all foods are created equal. That is why you have to ensure that what you are going to buy are free from preservatives. It has to be natural to get its benefits.


  • If you experience back pain, there is no need to worry as most of it can be treated naturally. But if this is already taking a toll on other aspects of your life, better consult an expert.
  • Stay active but learn which exercises are the best.
  • Know which foods can help your condition and stick to a proper diet.


Barbara is a young mother of 2 adorable kids whom she enjoyed playing with. She started living healthy when she realized that she has to keep up with her kids' energy. On her free time, she writes, sings, and tries to cook pancake for her children.

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