Fix Your Posture and Reduce the Risk of Backache with these 8 Simple Tips


Backbone is one of the most important parts of the body. Without a healthy backbone, one cannot survive happily in this world. It gives us strength to stand upright. It gives us body structure and support. It allows us to move freely and to bend with flexibility. In the backbone, spinal nerves are present that allow us to move our body parts, without spinal nerves one cannot move its parts and he/she prays for death in this condition. Thus, one should take very care of their backbone to live an active life or to do day to day normal activities. In this article, we will discuss the issues of the backbone and 8 simple tips to prevent backbone from diseases or injuries.Back Pain


Backbone is a series of vertebrae extending from the skull to the pelvis. This backbone contains 5 individual bones that are Cervical, Thoracic, Lumbar, Sacral and Coccyx. Three natural curves that make it S shaped normally. These curves help the spine to move freely and wears great amount of stress. It serves as a pillar to body’s weight and to protect the spinal cord. Spinal cord runs inside this backbone which arises from the brain and extends to the lumbar vertebra. This vertebral column consists of 24 separate bones along with two fused bones named Sacral and Coccyx. In infants there are 33 separate bones (5 sacral and 5 coccyx which are fused with time). This backbone also provides an attachment to the ribs. The bones in the vertebral column look like a series of blocks that are joined on top of each other with cushions called discs which help to absorb shock. But due to our bad habits and bad postures we face many health issues related to backbones. Let’s discuss backbone related issues including backache due to our bad postures and 8 simple tips to prevent the risk and complications.

Backbone Related Issues

As said above that backbone is one of the most important parts of the body. Spinal disease refers to the conditions which impairs the functioning of the backbone. These include various diseases of the back and spinal cord. There are many recognized diseases in which some are common while some are rare. The below listed Diseases are to be considered from cervical spine to the lumbar spine.

Backbone Related Issues are

  • Cervical spondylosis
  • Lumbar spondylosis
  • Ankylosing spondylitis
  • Sciatica
  • Kyphosis
  • Lordosis
  • Scoliosis
  • Pott’s spine (Tuberculosis of the backbone)
  • Vertebral fracture
  • Degenerative disc disease
  • Arthritis
  • Herniated disc
  • Spinal stenosis
  • Spondylolisthesis
  • Spinal muscular atrophy

Causes of the Backbone Disorders are

Diseases of the vertebral column have a wide variety of causes depending on the condition. Some common causes include:

  • Degenerative changes
  • Congenital disorders
  • Infection
  • Accident
  • Sudden fall


Symptoms of the backbone diseases are based on the condition. The main and common symptom is pain in the back region which is called Dorsalgia. Some of other symptoms include:

  • Restricted movements
  • Difficulty in walking and sitting
  • Pain during bending
  • Pain arising from lower back and radiates to leg and foot (Sciatica)
  • Difficulty in carrying weight
  • Restricted head movements
  • Pain during moving head
  • Pain radiates to arms
  • Headache
  • Vertigo


Diagnosis is made from radiographic imaging like:

  • X-rays
  • CT scan
  • MRI

8 simple Tips to Prevent the Risk of Back Pain

Backache is the most common complaint nowadays. It has become extremely common and caused by many simple everyday activities. Backache takes various forms from dull to severe pain. Pain is the first most common sign of medical conditions such as arthritis, fibromyalgia, spinal stenosis, etc. Every fourth and fifth person is suffering from backache at present. To help prevent back pain and protect our spine against pain and other related problems, we should follow these important steps:

  1. Exercise: One of the most important things that we can do is light exercise to prevent back pain. Some people think that if the back is hurting, then the best way to get relief is to stop exercising and do complete rest. But this is good for only one or two days. As we all know that muscles are meant to move. A day or two days of complete rest may help, but more rest may complicate the situation. So do light exercise at least twice a week. Do back strengthening and stretching exercises. Avoid heavy lifting, it will aggravate the pain.
  2. Healthy diet: If you are eating a healthy diet, it will prevent you from many diseases. Diet plays a great role in maintaining the health of the individual. Eat a calcium rich diet to strengthen your bones. Calcium rich diet includes edibles such as dairy products, green leafy vegetables, eggs, dried peas and beans, etc.
  3. Maintain your weight: Overweight leads to the back problems for sure. So just maintain your weight. Overweight makes back pain worsen by means of centre of gravity and putting strain on your back. Staying in ideal weight may help to control back pain.
  4. Sleeping position: Firstly you have to remember to sleep on a hard It will prevent you from back pain. Sleeping on your side with knees flexed slightly to the chest may give you relief. Put one pillow under your knees and one pillow under your lower back for better results.
  5. Maintain proper posture: Commonly, our posture is responsible for back pain. People sitting in front of a computer for 8 hours a day puts a lot of stress on their backbone, and due to lack of rest, it leads to backache. So, it is important to maintain proper posture while working and at least to stand at your place for 1-2 minutes after every half an hour, or you can also take a round of your cabin or working room only.
  6. Avoid high heels: High heels shift the center of gravity to your lower back. Use maximum one inch heel to avoid back pain. Wearing more than it, can also cause ankle strain.
  7. Avoid prolonged sitting: Just remember that prolonged sitting will also affect the back bone. Because in prolonged sitting there is no movement of back bone and respective muscles, as it may affect the functioning of back bone and causing back pain. So, avoid sitting continuously for a long
  8. Do Yoga: Yoga is the best method for maintaining overall health of a person. If you are experiencing back pain, then do the following yoga asana to prevent and treat it:
  • Bhujang asana
  • Uttanpad asana
  • Katichakr asana
  • Pawanmukt asana
  • Setu Bandh asana
  • Nauk asana
  • Gomukh asanaYoga Poses

Other Measures are

  • Reduce stress: Stress can impact the health of your bone. It may tense your muscles and constant tension may lead to back pain. So, do activities which help you to reduce stress.
  • Don’t place wallet while sitting: Don’t place wallet in back pocket while you are sitting because it will give you discomfort and back pain. The most common issue is Sciatica. Heavy wallets may give pressure on sciatica nerve which leads to sciatica pain. So avoid placing your wallet in the back pocket while sitting or driving.


With the above explanation, we have concluded that if we follow some simple tips at home in our daily life, we can prevent ourselves from acute as well as chronic back pain. If we want to avoid chemical or surgical treatments then we should follow these natural and simple tips. It will give us relief from back pain and will prevent you against back bone issues.

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Dr. Vikram Chauhan

Dr. Vikram Chauhan (MD - Ayurveda) is a Globally Renowned Ayurveda Physician with Expertise of more than 25 Years. He is the CEO & Founder of, a leading Ayurveda Brand, Manufacturing, and Export Company with a Chain of Clinics and Branches in the US, Europe, Africa, Southeast Asia, India, and other parts of the World. He is also an Ayurveda Author who has written Books on Ayurveda, translated into Many European Languages. One of his Books is "Ayurveda – God’s Manual for Healing". He is on a Mission to Spread Ayurveda All Over the Planet through all the Possible Mediums. With his Vast Experience in Herbs and their Applied Uses, he is successfully treating Numerous Patients suffering from Various Ailments with the help of the Purest Herbal Supplements, Diet, and Lifestyle, according to the Principles of Ayurveda. For More Details, visit. Read More

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