Most people at some point in their lives will experience back pain. Whether it is chronic back pain or simply a stiff back, the results are often debilitating and can leave you feeling miserable. I suffered from a sore lower back for over 3 months, after being pregnant with my twins and was advised to ‘rest’ and just wait for it to get better. The longer I lay around, the more useless I felt and my condition didn’t seem to improve. I then decided to focus on getting back to my daily routine and slowly but surely that is what I did.

Before acting on any of my advice, please make sure you consult a qualified medical practitioner as you could end up aggravating your back problems, particularly if you have a spinal injury. With that said, here are my 3 top tips for turning your back on back pain and getting on with your life. I got to know about these from some of the experienced people in the Division of Scoliosis and Spine Surgery who devised these measures for well being. 


It might sound simple, but walking is an extremely effective way of reconditioning your back into getting used to everyday activity. Put on a comfortable pair of sneakers and go for a slow walk around the block. Try to do this regularly and make sure to keep good posture at all times. Keep your back straight, your shoulders square and swing your arms gently at your sides as you walk.

Household Chores:

You might have a sore back but the daily household chores still need to get done. As long as you avoid any heavy lifting or sudden movements, daily household chores are an excellent way to slowly ease yourself back into your everyday routine. Just take it slowly and keep a good posture. Sweeping, emptying the dishwasher, hanging out the laundry… these are all great low-impact activities that should help to ease off stiffness and pains, while allowing your back to adjust itself to moving properly.


I found swimming one of the most effective ways to combat my back pain, as I could take it as slowly as I liked, from gently paddling in shallow water, to eventually swimming in breast stroke. The water acts as a support for your body, so you can practice moving into positions that may be uncomfortable ordinarily due to your back pain. I wouldn’t recommend swimming in icy cold water, as it will cause your muscles to stiffen, so try to go to your local indoor swimming pool where the water will be suitably warm.

While I believe that the key to beating back pain is to remain as active as possible, I cannot stress enough how important it is to not overstretch yourself. Take it slowly, little by little and with a good posture at all times! Always be aware of your back and any stress you’re putting it under. Follow my advice with caution, only after having consulted your doctor. I wish you all the best in turning your back on back pain and reclaiming an active and happy life.

News Reporter
Janice Morgan is the head writer at Gonzagala. She loves writing as much as she loves her seventeen cats! Her articles on nature are well appreciated.