The pain is usually the result of an injury, such as an awkward lift, twist, or accident. And whenever we struggle with back pain, we simply think that we need rest. But every sort of back pain doesn’t need rest, ladies. So, how to relieve back pain? Well, back pain can sometimes improve quickly on its own, but for some people, it only worsens over time. If this describes you, it is critical that you seek medical attention.

Along with the treatment, you must monitor your daily habits in order to maintain a healthy and pain-free back.

Here are 10 things to keep in mind to avoid back pain:

1. Avoid sitting for a prolonged period of time

We all spend the majority of our workdays sitting in one position for extended periods of time. All of that sitting can cause back pain. You should stretch yourself in between breaks. Not doing so can weaken your back muscles due to inactivity.

2. Replace your uncomfortable mattress

If your mattress is lumpy, too hard, too soft, or more than ten years old, it might be time to replace it. A mattress is designed to support your entire body, particularly your spine’s arch and alignment. However, if it is uncomfortable, it can put pressure on your spine, resulting in back pain.

3. Sleep well

An uncomfortable mattress can also cause restlessness while sleeping, causing you to toss and turn. Back pain is also caused by frequent waking up during sleep.

4. Maintain a healthy weight

A healthy body weight helps to keep back pain at bay. And if you have back pain, it could be because you are overweight. Being overweight can put stress on your spine and muscles. So, exercise on a regular basis to lose weight.

5. Avoid bad posture

Sedentary lifestyles are responsible for poor posture. Poor posture puts strain on your back, spine, and hips when standing or sitting. And, over time, this muscular imbalance can cause backaches. So, keep moving throughout the day.

6. Avoid smoking

Yes, smoking is not only bad for your lungs and heart, but it can also be bad for your bones, particularly the spine. Backaches may be caused by smoking because it reduces calcium absorption and prevents new bone growth.

7. Do regular exercise

Some of the mistakes that can lead to back pain include not exercising on a regular basis, lifting weights that are too heavy, and exercising with poor posture.

8. Keep your nutrient intake in check

If you do not consume enough calcium, vitamin D, and other essential nutrients for bone health on a regular basis, you may increase your risk of back pain.

9. Avoid wearing high heels

Wearing high heels for an extended period of time can cause back and leg pain in women because they put pressure on your feet and spine.

10. Do not carry heavy bags

Carrying a heavy weight on your shoulder can cause pain in your shoulder, neck, and back.