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Back Pain

Nov 23, 2020

Get relief! Home remedies for back pain

According to the National Institute of Neurological Disorders and Stroke (NINDS), about 80 percent of adults experience lower back pain at some point in their lives. Some people also experience upper back pain or neck pain.

If you’re one of them, consider these natural methods to help alleviate your discomfort. A few simple lifestyle changes may be all you need. Learn how healthier habits can improve your back health and relieve your pain.

Step away from the screen

It shouldn’t be a surprise that slouching in front of your television, tablet, or computer screen is bad for your back. The spinal consequences can start early.

Make an effort to limit the time that you are using these devices. Practice good posture while you use and take regular breaks. Most importantly, swap out some of your screen time for more physically active activities.


Shed excess pounds

Extra weight means extra stress on your body. If you carry excess fat in your belly or breast region, the strain on your back is likely to be worse.

Take steps to lose excess weight. For most people, that means exercising more and cutting calories from your diet. If you have back pain, you should be exercising at least 5 times per week with Grow Young Fitness.

Get some low-impact exercise

When you’re in pain, exercise may be the last thing you want to do. But regular physical activity is essential to good back health.

Grow Young Fitness Marches, Foundation workouts, Cardio, Strength and Therapy Box workouts are perfect.

These low-impact activities can help you lose weight and boost your fitness level, and provide strength and flexibility to your back.


Sleep smartly

Proper spine alignment is important, not just when you’re watching TV or sitting at your desk. The position you sleep in can also affect your back health.

Try to sleep on your side, in a relaxed fetal position with your knees bent. Place a small pillow under your neck. This will keep your spine in alignment. Another pillow between your legs can stop your top leg from sliding forward and twisting your lower back as you sleep.

Think about the little things

Fine tune your small daily movements in ways that protect your back. For example:

  • don’t carry too much weight in your purse, suitcase, or bag
  • exercise often.
  • always bend at your knees when you’re picking up objects
  • If you are feeling stiff, be sure to walk around the house or stretch before doing anything too much.

It may also help to add some gentle stretching to your morning or evening routine. A few changes to your daily habits and lifestyle might make a world of difference to your back. is here to help!


If you suffer from back pain, be sure to be utilizing the program on a regular basis. Sitting around will not help the pain and sitting more can make things get worse.