It’s a frequent misconception that back discomfort requires prolonged periods of inactivity and rest. Doctors don’t advise staying in bed. Stay as active as you can to avoid back pain if there are no symptoms of a dangerous underlying condition (such as loss of bowel or bladder control, weakness, weight loss, or fever).

Though back pain can disturb our daily routine activities, we can avoid back pain during these activities simply by doing exercises and adopting good habits to keep our spine healthy.

How Can I Prevent Back Pain While Working

Preventing back pain while working is essential for maintaining a healthy and comfortable lifestyle. Here are some tips to avoid back pain during everyday activities:

  • Exercise regularly: Regular physical activity strengthens your core muscles, which support your spine. Walking, swimming, and yoga can also help improve your back strength and flexibility.
  • Maintain a healthy weight: Excess weight puts additional strain on your back. Maintain a healthy weight through a balanced diet and regular exercise to avoid back pain during everyday activities.
  • Use proper ergonomics for computer work: Position your computer monitor at eye level, keep your keyboard and mouse comfortable, and use a chair with good back support.
  • Avoid sitting for prolonged periods: Sitting too long can strain your back. Stand up, stretch, and move around regularly.
  • Stay hydrated: Drinking plenty of water helps keep your spinal discs hydrated and healthy, reducing the risk of back pain.

What Activities Reduce Lower Back Pain?

Physical activities keep you active and help to improve spinal health. To avoid back pain, try to keep yourself active and participate in activities, including swimming, exercise, and aerobics. If you are suffering from chronic back pain, take these preventive measures:

  • Stop only the initial several days of regular exercise. This will relieve your symptoms and lessen inflammation (swelling) in the painful location.
  • To relieve pain, apply heat or ice to the area. Ice is best for the first 48 to 72 hours; after that, heat is best.
  • Sleep with a pillow between your legs in the fetal position. If you typically sleep on your back, put a cushion or towel beneath your knees to ease the pressure.
  • Refrain from activities that require heavy lifting or back twisting for the first six weeks following the onset of pain.
  • Avoid exercising in the days immediately following the onset of pain. Return to exercise gradually after two to three weeks to prevent back pain during everyday activities.


If you experience persistent or severe back pain, it’s essential to consult with a healthcare professional for a proper evaluation and personalized advice. 

Why Choose KKT?

KKT Pakistan provides non-medicinal and non-surgical treatment for back and neck discomfort and other conditions affecting the spine. The KKT treatment has a variety of beneficial effects on general health. It primarily focuses on identifying the underlying source of the pain and treating it accordingly using sound waves. To avoid using painkillers, contact us at 0800-00-558 or

Book an appointment.