How to Avoid Back Pain and Keep Your Spine Healthy

Whether it’s strained muscles, spinal stenosis, or a herniated disc – having an accurate diagnosis from a Pain Specialist as soon as possible will enable you to understand the root cause/s of the pain. After the diagnosis, you will be given a Holistic Personalised Treatment Plan, which is key to rapid recovery & preventing degeneration

So What Can I Do to Get Some Pain Relief & Feel More Comfortable?

Number 1: Let Your Spine Get Optimum Rest While You Sleep

As a Pain Doctor will tell you: “Getting good sleep is important & prepares you for a new day of handling heavy spinal loads” [1].

Did you know that when we’re lying down, all the structures throughout our spine have the chance to recuperate and regenerate? To that end, research shows that it is essential to have: “a firm or medium-firm mattress mattress and pillow that allow our spine to rest in a supported and comfortable way” [1].

Number 2: Ensure Your Spine Stays Naturally Aligned Overnight

In order to reduce stress on your lumber spine: if you sleep on your side, try putting a pillow between your knees, and keep your hips balanced. Conversely, if you sleep on your back, test out placing a pillow under your knees. And when it comes to your neck, supporting your cervical spine with an appropriate special neck pillow is crucial [1]. Your Pain Specialist will be able to make professional rrecommendations.

Number 3: Muscle Up!

Keeping our back muscles strong is one of the top ways to avoid back pain and keep our backs in tip-top condition. So follow these steps as best you can:
•Do exercises for muscle-stretching and strengthening at least twice a week
•Keep you back nice and straight when you stand and sit up
•Stay away from heavy lifting. And if you are forced to lift something heavy, ensure that you bend your knees and keep your back straight, as you lift the object. – By using this technique, most of the work will be done by your leg muscles
•Eat healthy & be active every day. – “Being overweight can strain your back. Getting regular physical activity and choosing healthy foods can help you stay at a healthy weight” [2].


[1]. Dang, S. (2020). “5 Ways to Keep Your Spine Healthy and Happy.” Spine Health.

[2]. US Department of Health & Human Services (2023). “Prevent back Pain.”