Back pain at desk

3 Key Steps to Overcome Your Back Pain: Step 2

  • February 1, 2017

This May Be Your Most Important Step in Getting Rid of Back Pain  

Now that you’ve figured out what general movement causes you pain, you’re ready for STEP 2!

(CLICK HERE to check out the intro where we briefly cover all 3 steps.  CLICK HERE to revisit step 1 before you go on to step 2!)

One of the most important things you can do to overcome your back pain is to figure out ways to move so don’t have to experience it in the first place.

This means that once you’ve figured out what movements cause your pain, that you find alternative ways to move that still allow you do the things you need to do throughout the day.

The reason this is so helpful is because the more you experience pain the more it will stick around.

But if you are able to temporarily avoid the movement that brings it on, this will not only help your days suck less, but the pain will go away even faster!

While at the same time giving you more control over your life, and not having to constantly worry.

The following are just some simple examples of how to do this, but the options are limitless.

Let’s get started!


If you have pain while bending forward:

Try focusing the movements in your hips and not your back.

This will allow you to do things like pick stuff up from the floor or a low table without experiencing pain.

Or you can also use a single leg movement from the hips.

If you are having pain when bending backwards:

A typical issue is reaching overhead to do things like open a cabinet.

In this case the best thing to do is simply use a step stool so you don’t have to lean back.

If you experience pain when you turn to one or both sides:

Try using your hips to do this as well.

Keep your back straight and rotate through the hips when you need to turn.

When bending to either side is the problem:

A good idea is to simply turn and face what it is you need to pick up and then hand it off to one side.

This avoids the need to lean into the pain.

Again, these are just simple examples for you to get an idea of what options are available to you.  

Use these examples and the information that you learned in STEP 1 to figure out what works best for your specific situation.

You shouldn’t have to use these modifications forever, but they will help you get out of the woods while things are still sensitive. 

Once things calm down you can and should slowly return to your normal habits.

In our next step you'll learn some simple ways to exercise that won’t upset your back.

Continuing to stay active is a crucial part of recovering from back pain!

Are you looking to get out of pain even faster?

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.