Back pain is one painful phenomenon that many ignore until it becomes unbearable. Probably, you too considered it a permanent phenomenon in your life, much like the traffic jam you encounter while commuting to work. But the truth of the matter is that it doesn’t have to be. Just address the causes of back pain with simple and practical tips.

Knowing back pain: Causes you should not ignore

  1. Stress, anxiety, and depression
  2. Long sitting hours
  3. Poor sleep 
  4. Poor posture
  5. Low mood and energy levels
  6. Injuries or fracture
  7. Dehydration
  8. Family history of spinal issues
  9. Unaddressed serious medical issues
  10. Arthritis or slipped disk
  11. Strenuous exercise

Visit a doctor: The first step

Your back pain can be a symptom of an underlying condition like a kidney stone, arthritis, or a slipped disk. Avoid the later complications and just see a doctor. If your doctor gives you a green flag, then it is time to tweak your lifestyle with some healthy habits.

8 powerful daily habits to overcome back pain

Protect your mental health with daily Sudarshan Kriya

Emotional distress, depression, anxiety, and stress can cause both acute and chronic back pain. Practicing the Sudarshan Kriya breathing technique and meditation daily is an effective way to protect your mental health. Studies show that just two weeks of Sudarshan Kriya practice reduces stress by 56%. Studies also show Sudarshan Kriya can effectively relieve clinical and non-clinical depression and anxiety. 

Strengthen your back with yoga

Yoga is excellent to strengthen your back muscles and remove and prevent back pain. Include yoga for back pain and yoga poses for lower back pain in your daily routine and feel the difference.


Movement is an essential preventive and remedial measure for back pain. Long sitting hours at your desk puts a lot of pressure on your back muscles and spinal discs, making back pain inevitable. It is important to take breaks at regular intervals. Stand and walk a bit or stand and stretch for five minutes after every half an hour. 

Become aware of your posture

The way you stand, sit and walk can affect your back health. Unhealthy postures include:

  • Dragging your feet while walking
  • Putting more weight on one foot while standing
  • Putting more weight on one leg while sitting
  • Swinging just one arm while standing

As you become aware of an incorrect posture, you can fix it immediately and resume your natural posture.

Check your water intake

Dehydration causes your spinal discs to lose water and cause back pain. That is why staying hydrated is very important. Adopt ways to drink water right and increase the absorption of water in your body. 

Sleep well & correct your sleeping posture

Poor sleep quality leads to poor posture during the day, contributing to back pain. In addition, an incorrect sleeping posture also leads to back pain. 

  • The ideal way is to sleep in a fetal position sideways. 
  • Use the right height of your pillow to ensure your head and shoulders are in alignment with the rest of your body. 
  • If your pillow is too high or too low, you are likely to develop back pain. 
  • Adopt sleeping tips that improve your sleep quality.

Check your diet

Alcohol, smoking, caffeine, processed foods, and artificial sugars worsen back pain. While a healthy and balanced diet is adept for healing.

Self-massage twice a week

Massage your back with sesame oil twice a week to increase blood circulation and remove Vata imbalance.

Meditate for a stronger back