7 Daily Activities to Relieve Back Pain

7 Daily Activities to Relieve Back Pain

When you wake up in the morning and you can barely get out of bed because your back is so stiff, you know it’s probably time to do something about it. You might have even thought to yourself that back pain just comes with age and there isn’t anything you can do about it. 

We don’t mean to hurt your feelings, but that’s where you’re wrong. 

Don’t feel too bad, you didn’t know, and there are plenty of other people out there who are also ignorant about the truth of back pain relief. Try not to dwell on the fact that you couldn’t have been more incorrect. Let’s just move on.

Thankfully, there are actually a few easy activities you can incorporate into your daily schedule that will help reduce your back pain so you can “Feel Good” and “Do More.” So tomorrow when you wake up in the morning (or in the afternoon because you’re probably not used to sleeping so comfortably), you’ll be surprised at the results.  



Roll on the Chirp Wheel. If you didn’t know already, (and you probably didn’t because you have back pain), the Chirp Wheel is a back roller that massages the muscles surrounding your spine to help reduce upper back pain, lower back pain, and even neck and hip pain too. All you have to do is roll on it for a few minutes a day and it can help instantly relieve tension and reduce back pain so you can get back to doing what you love. Don’t believe us? Try one for yourself! Click here to check it out. 

Stretch. Incorporating stretching into your daily routine, even for a few minutes a day can benefit you in so many ways. Stretching can help improve posture (poor posture is a major cause of back pain), improve range of motion for your joints, help reduce the risk of injuries, and reduce muscle soreness, all of which will help to reduce back pain and live life without the restrictions of a painful back. Here are a few easy stretches you can do every day for upper back pain relief. 

Drink plenty of water. Water isn’t just good for your digestive system or a hot day. It’s good for every part of your body including your back. Drinking enough water can help cushion your joints, providing your spinal discs with enough hydration so that they stay plump and healthy. Unhealthy spinal discs can lead to many back issues and a lot of back pain and can stop you from doing the things you love most. 

Exercise. Sometimes you can have nothing technically wrong with your back (hips aren’t uneven, no bulging discs, etc) but you just haven’t exercised in a long time. Lack of exercise causes back pain because your muscles aren’t strong enough to hold up your spine in the proper position or you have gained a little extra weight and there are a few more pounds for your spine to hold up. Whatever the reason, daily exercise and strength training for your core muscles will help to relieve your back pain so you can feel great again and “Do More.”

Practice correct posture. Whether you work standing or sitting, practicing correct posture can mean all the difference in back pain relief. If you need a little extra reminder, try writing notes around your workspace like, “Sit up straight!” You can also use the 6-inch Chirp Wheel+ as a posture corrector in your chair. Simply place it in the small of your back as a comfortable reminder to have good posture. It will take some time for your muscles to adjust to practicing correct posture, but once you’ve done it for a while, it will come as second nature.

Adjust how you sleep. Use pillows creatively. Placing pillows so that you keep knees bent (the pillow under your knees if you’re resting on your back, between your knees if you’re resting on your side, and under your pelvis if you’re resting on your stomach) will help relieve some tension in your lower back so that you’re not as sore when you get up in the morning. Truthfully, the best sleeping position for your back is on your back. This keeps your spine in proper alignment, but you can do what feels the most comfortable for your back. Getting a good night’s rest can mean the difference between doing something you love to do or having to stay at home and recover from awful sleep.

Include calcium and vitamin D in your diet. Including things like milk, cheese, leafy greens, fish, eggs, and red meat in your diet will help you get the nutrients you need to keep your spine healthy and reduce the risk of developing osteoporosis. Healthy bones will also mean you don’t have to be afraid to do those crazy sports you love so much.

Doing these simple activities every day will make it so back pain stays away and the things you love to enjoy (time with family and friends, sports, cooking, running, etc) can stay.


Healthline Editorial Team. (2017, December 14). 10 daily habits to stop back pain. Retrieved from https://www.healthline.com/health/back-pain-management#calcium-and-vitamin-d

Preferred Physical Therapy. (2018, December 10). 5 benefits of stretching. Retrieved from https://preferredptkc.com/2018/12/5-benefits-of-stretching/