People often spend a lot of time researching what to do aboutlower back pain. That can be useful. But knowing whatnotto do when you have low back pain can be just as (or even more) important.Things like poor sitting posture, repetitive bending, lifting heavy objects, and smoking can all worsen low back pain, for example. And even if you are getting treatment, it may persist if these and other factors continue to work against you.This article covers 10 things to try to stop doing when you have lower back pain. One or more of these may be just what’s getting in the way of a better quality of life.
People often spend a lot of time researching what to do aboutlower back pain. That can be useful. But knowing whatnotto do when you have low back pain can be just as (or even more) important.
Things like poor sitting posture, repetitive bending, lifting heavy objects, and smoking can all worsen low back pain, for example. And even if you are getting treatment, it may persist if these and other factors continue to work against you.
This article covers 10 things to try to stop doing when you have lower back pain. One or more of these may be just what’s getting in the way of a better quality of life.
1Stop SlouchingGianni Diliberto / Getty ImagesFirst and foremost,stop slouching. One of the mostcommon cause of low back painis poor sitting posture.The strain on the back while sitting in a slouched position can cause excessive pressure on the joints, muscles, and discs, causing pain.Learn to sit with correct posture and maintain that posture at all times to help decrease or eliminate your low back pain. Also be sure yourworkspace is set up properlyat home and at work.The Best Office Chairs For Back Pain
1
Stop SlouchingGianni Diliberto / Getty ImagesFirst and foremost,stop slouching. One of the mostcommon cause of low back painis poor sitting posture.The strain on the back while sitting in a slouched position can cause excessive pressure on the joints, muscles, and discs, causing pain.Learn to sit with correct posture and maintain that posture at all times to help decrease or eliminate your low back pain. Also be sure yourworkspace is set up properlyat home and at work.The Best Office Chairs For Back Pain
Stop Slouching
Gianni Diliberto / Getty Images
First and foremost,stop slouching. One of the mostcommon cause of low back painis poor sitting posture.
The strain on the back while sitting in a slouched position can cause excessive pressure on the joints, muscles, and discs, causing pain.
Learn to sit with correct posture and maintain that posture at all times to help decrease or eliminate your low back pain. Also be sure yourworkspace is set up properlyat home and at work.
The Best Office Chairs For Back Pain
2Stop Avoiding ExerciseDavid Lees / Getty ImagesExercise for your back is proven to be beneficial for most low back pain. It helpskeep your core muscles strong, provides increased circulation to your joints and discs, and it gives you a sense of well-being.
2
Stop Avoiding ExerciseDavid Lees / Getty ImagesExercise for your back is proven to be beneficial for most low back pain. It helpskeep your core muscles strong, provides increased circulation to your joints and discs, and it gives you a sense of well-being.
Stop Avoiding Exercise
David Lees / Getty Images
Exercise for your back is proven to be beneficial for most low back pain. It helpskeep your core muscles strong, provides increased circulation to your joints and discs, and it gives you a sense of well-being.
3
Stop Searching for a Miracle Cure
nano / Getty Images
Stop searching for a miracle cure for your back pain. We’ve all seen the advertisements that promise a miracle cure for your low back pain.
4Stop Lifting Heavy Thingsheshphoto / Getty ImagesOne of the top causes of low back pain is frequent heavy lifting. If your job requires that you lift heavy items, ask your employer if special equipment (or an extra set of hands) is available to help ease the load on your lower back.
4
Stop Lifting Heavy Thingsheshphoto / Getty ImagesOne of the top causes of low back pain is frequent heavy lifting. If your job requires that you lift heavy items, ask your employer if special equipment (or an extra set of hands) is available to help ease the load on your lower back.
Stop Lifting Heavy Things
heshphoto / Getty Images
One of the top causes of low back pain is frequent heavy lifting. If your job requires that you lift heavy items, ask your employer if special equipment (or an extra set of hands) is available to help ease the load on your lower back.
5Stop Repetitive BendingReza Estakhrian/Getty ImagesAnother common cause of low back pain is frequent forward bending. Bending forward a lot can cause increased pressure on the discs in the back and can lead to muscle aches and pains.Limit your forward bending whenever possible. Be sure to performlow back exercisesthat focus on backward bending to help offset any repetitive forward bending.
5
Stop Repetitive BendingReza Estakhrian/Getty ImagesAnother common cause of low back pain is frequent forward bending. Bending forward a lot can cause increased pressure on the discs in the back and can lead to muscle aches and pains.Limit your forward bending whenever possible. Be sure to performlow back exercisesthat focus on backward bending to help offset any repetitive forward bending.
Stop Repetitive Bending
Reza Estakhrian/Getty Images
Another common cause of low back pain is frequent forward bending. Bending forward a lot can cause increased pressure on the discs in the back and can lead to muscle aches and pains.
Limit your forward bending whenever possible. Be sure to performlow back exercisesthat focus on backward bending to help offset any repetitive forward bending.
6Stop Waiting for the Pain to Go AwayThomas_EyeDesign / Getty ImagesIf you have had pain for more than a week or two, see your healthcare provider or physical therapist. (Many states allowdirect access to physical therapy.)While it is noble to try to manage the pain yourself, the earlier you start treatment, the better your chances are of making a smooth recovery and quickly returning to normal function.Back pain can limit your ability to move comfortably and can prevent you from enjoying your normal recreational activities. Check in with your healthcare provider to get back to your normal lifestyle quickly and safely.Sexual Positions That Cause Back Pain and What to Do About Them
6
Stop Waiting for the Pain to Go AwayThomas_EyeDesign / Getty ImagesIf you have had pain for more than a week or two, see your healthcare provider or physical therapist. (Many states allowdirect access to physical therapy.)While it is noble to try to manage the pain yourself, the earlier you start treatment, the better your chances are of making a smooth recovery and quickly returning to normal function.Back pain can limit your ability to move comfortably and can prevent you from enjoying your normal recreational activities. Check in with your healthcare provider to get back to your normal lifestyle quickly and safely.Sexual Positions That Cause Back Pain and What to Do About Them
Stop Waiting for the Pain to Go Away
Thomas_EyeDesign / Getty Images
If you have had pain for more than a week or two, see your healthcare provider or physical therapist. (Many states allowdirect access to physical therapy.)
While it is noble to try to manage the pain yourself, the earlier you start treatment, the better your chances are of making a smooth recovery and quickly returning to normal function.
Back pain can limit your ability to move comfortably and can prevent you from enjoying your normal recreational activities. Check in with your healthcare provider to get back to your normal lifestyle quickly and safely.
Sexual Positions That Cause Back Pain and What to Do About Them
7Stop Looking for a Specific DiagnosisPorta Images / Getty ImagesStop focusing on a specific diagnosis. Up to 85% of low back pain can be classified as non-specific.This means that the origin of the pain cannot be pinned to one specific structure or problem.While common diagnostic tests for low back pain can show the bones, discs, and joints with great detail, no test can tell the exact cause of your pain with 100% accuracy.
7
Stop Looking for a Specific DiagnosisPorta Images / Getty ImagesStop focusing on a specific diagnosis. Up to 85% of low back pain can be classified as non-specific.This means that the origin of the pain cannot be pinned to one specific structure or problem.While common diagnostic tests for low back pain can show the bones, discs, and joints with great detail, no test can tell the exact cause of your pain with 100% accuracy.
Stop Looking for a Specific Diagnosis
Porta Images / Getty Images
Stop focusing on a specific diagnosis. Up to 85% of low back pain can be classified as non-specific.This means that the origin of the pain cannot be pinned to one specific structure or problem.
While common diagnostic tests for low back pain can show the bones, discs, and joints with great detail, no test can tell the exact cause of your pain with 100% accuracy.
8Stop Trying Passive TreatmentsLea Patterson Service Photo Library / Getty ImagesPassive treatments like heat, ice, orultrasoundtherapy may feel good, but their effect is usually only temporary. Most research indicates that active self-care exercise and postural correction are effective remedies for low back pain.A visit to your physical therapist can help determine which exercises are best for your specific condition.
8
Stop Trying Passive TreatmentsLea Patterson Service Photo Library / Getty ImagesPassive treatments like heat, ice, orultrasoundtherapy may feel good, but their effect is usually only temporary. Most research indicates that active self-care exercise and postural correction are effective remedies for low back pain.A visit to your physical therapist can help determine which exercises are best for your specific condition.
Stop Trying Passive Treatments
Lea Patterson Service Photo Library / Getty Images
Passive treatments like heat, ice, orultrasoundtherapy may feel good, but their effect is usually only temporary. Most research indicates that active self-care exercise and postural correction are effective remedies for low back pain.
A visit to your physical therapist can help determine which exercises are best for your specific condition.
9Stop Comparing and CatastrophizingGhislain and Marie David de Lossy / Getty ImagesJust because someone else’s back pain became debilitating and/or required surgical treatment doesn’t mean yours will.In fact, most low back pain is short-lived and can be managed quite effectively with exercise andpostural correction.Of course, some low back conditions are serious and require surgery, but that is a conversation you should have with your healthcare provider—not the guy in the waiting room.
9
Stop Comparing and CatastrophizingGhislain and Marie David de Lossy / Getty ImagesJust because someone else’s back pain became debilitating and/or required surgical treatment doesn’t mean yours will.In fact, most low back pain is short-lived and can be managed quite effectively with exercise andpostural correction.Of course, some low back conditions are serious and require surgery, but that is a conversation you should have with your healthcare provider—not the guy in the waiting room.
Stop Comparing and Catastrophizing
Ghislain and Marie David de Lossy / Getty Images
Just because someone else’s back pain became debilitating and/or required surgical treatment doesn’t mean yours will.
In fact, most low back pain is short-lived and can be managed quite effectively with exercise andpostural correction.
Of course, some low back conditions are serious and require surgery, but that is a conversation you should have with your healthcare provider—not the guy in the waiting room.
10Stop SmokingSeb Oliver / Getty ImagesIf you smoke, you have probably heard of the negative effects that it can have on your health. Some studies indicate that smoking can also increase your chance of having lower back pain.Talk to your healthcare provider to come up with a plan to quit smoking to help your low back pain.Back Pain Relief: 8 Ways to Feel Better
10
Stop SmokingSeb Oliver / Getty ImagesIf you smoke, you have probably heard of the negative effects that it can have on your health. Some studies indicate that smoking can also increase your chance of having lower back pain.Talk to your healthcare provider to come up with a plan to quit smoking to help your low back pain.Back Pain Relief: 8 Ways to Feel Better
Stop Smoking
Seb Oliver / Getty Images
If you smoke, you have probably heard of the negative effects that it can have on your health. Some studies indicate that smoking can also increase your chance of having lower back pain.
Talk to your healthcare provider to come up with a plan to quit smoking to help your low back pain.
Back Pain Relief: 8 Ways to Feel Better
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Arthritis Association.Back pain.National Institutes of Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain—types and treatment.Thackeray A, Fritz JM, Childs JD, Brennan GP.The Effectiveness of Mechanical Traction Among Subgroups of Patients With Low Back Pain and Leg Pain: A Randomized Trial.J Orthop Sports Phys Ther. 2016;46(3):144-54. doi:10.2519/jospt.2016.6238Al-otaibi ST.Prevention of occupational Back Pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370Koes BW, Van tulder MW, Thomas S.Diagnosis and treatment of low back pain.BMJ. 2006;332(7555):1430-4. doi:10.1136/bmj.332.7555.1430Koch C, Hänsel F.Non-specific low back pain and postural control during quiet standing-A systematic review.Front Psychol. 2019 Mar 22;10:586. doi:10.3389/fpsyg.2019.00586Ebadi S, Henschke N, Nakhostin ansari N, Fallah E, Van tulder MW.Therapeutic ultrasound for chronic low-back pain.Cochrane Database Syst Rev. 2014;(3):CD009169. doi:10.1002/14651858.CD009169.pub2Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Arthritis Association.Back pain.National Institutes of Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain—types and treatment.Thackeray A, Fritz JM, Childs JD, Brennan GP.The Effectiveness of Mechanical Traction Among Subgroups of Patients With Low Back Pain and Leg Pain: A Randomized Trial.J Orthop Sports Phys Ther. 2016;46(3):144-54. doi:10.2519/jospt.2016.6238Al-otaibi ST.Prevention of occupational Back Pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370Koes BW, Van tulder MW, Thomas S.Diagnosis and treatment of low back pain.BMJ. 2006;332(7555):1430-4. doi:10.1136/bmj.332.7555.1430Koch C, Hänsel F.Non-specific low back pain and postural control during quiet standing-A systematic review.Front Psychol. 2019 Mar 22;10:586. doi:10.3389/fpsyg.2019.00586Ebadi S, Henschke N, Nakhostin ansari N, Fallah E, Van tulder MW.Therapeutic ultrasound for chronic low-back pain.Cochrane Database Syst Rev. 2014;(3):CD009169. doi:10.1002/14651858.CD009169.pub2Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Arthritis Association.Back pain.National Institutes of Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain—types and treatment.Thackeray A, Fritz JM, Childs JD, Brennan GP.The Effectiveness of Mechanical Traction Among Subgroups of Patients With Low Back Pain and Leg Pain: A Randomized Trial.J Orthop Sports Phys Ther. 2016;46(3):144-54. doi:10.2519/jospt.2016.6238Al-otaibi ST.Prevention of occupational Back Pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370Koes BW, Van tulder MW, Thomas S.Diagnosis and treatment of low back pain.BMJ. 2006;332(7555):1430-4. doi:10.1136/bmj.332.7555.1430Koch C, Hänsel F.Non-specific low back pain and postural control during quiet standing-A systematic review.Front Psychol. 2019 Mar 22;10:586. doi:10.3389/fpsyg.2019.00586Ebadi S, Henschke N, Nakhostin ansari N, Fallah E, Van tulder MW.Therapeutic ultrasound for chronic low-back pain.Cochrane Database Syst Rev. 2014;(3):CD009169. doi:10.1002/14651858.CD009169.pub2Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806
Arthritis Association.Back pain.
National Institutes of Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain—types and treatment.
Thackeray A, Fritz JM, Childs JD, Brennan GP.The Effectiveness of Mechanical Traction Among Subgroups of Patients With Low Back Pain and Leg Pain: A Randomized Trial.J Orthop Sports Phys Ther. 2016;46(3):144-54. doi:10.2519/jospt.2016.6238
Al-otaibi ST.Prevention of occupational Back Pain. J Family Community Med. 2015;22(2):73-7. doi:10.4103/2230-8229.155370
Koes BW, Van tulder MW, Thomas S.Diagnosis and treatment of low back pain.BMJ. 2006;332(7555):1430-4. doi:10.1136/bmj.332.7555.1430
Koch C, Hänsel F.Non-specific low back pain and postural control during quiet standing-A systematic review.Front Psychol. 2019 Mar 22;10:586. doi:10.3389/fpsyg.2019.00586
Ebadi S, Henschke N, Nakhostin ansari N, Fallah E, Van tulder MW.Therapeutic ultrasound for chronic low-back pain.Cochrane Database Syst Rev. 2014;(3):CD009169. doi:10.1002/14651858.CD009169.pub2
Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
