Get Better, Not Worse: Top Tips to Break the Cycle of a Bad Back

If you have constant back pain and have a lot of trouble moving around, it can often make your pain even worse. This soon becomes an endless spiral of bad health. However, it is important to keep moving around, otherwise you will begin to lose muscle mass, and soon even the simplest daily activities will become difficult.

Even standing at home when you’re doing chores can be painful. You can find a solution for that right here on Amazon with an anti-fatigue mat. Specially designed to improve circulation in the legs and calves, these mats will help to take the pressure off your lower back while you are standing for periods of time. As well as an anti-fatigue mat, it’s a good idea to start out with some gentle exercises to break the cycle of a bad back.

Tai Chi for a Back Pain

Tai chi, or tai chi chuan, is a self-paced system of physical exercise. It involves a series of postures and stretching movements which are performed slowly and gracefully. There are different styles of tai chi, such as wu and wang. Some styles focus on health whereas others focus on martial arts. Tai chi can be beneficial if you are suffering from back pain.

According to, because they are so gentle, most forms of tai chi are suitable for anyone. This means that you can practice tai chi no matter how old you are or what you range of physical ability is. The motions emphasize technique rather than strength, making tai chi very low impact. Although tai chi is a relatively safe form of exercise, you should consult your doctor before starting a program, particularly if you are recovering from a back injury.

You can practice tai chi with books or DVDs though you may want to consider initial training with a qualified instructor so you can learn to perform the moves correctly. A tai chi trainer will also be able to teach you the correct breathing techniques and the philosophy behind the practice. If you are recovering from a back injury, a tai chi instructor will also be able to help you practice safely without causing further damage.

Tai chi is beneficial for the prevention and treatment of back pain. Because it is non-invasive and gentle on the back muscles and spine, you may wish to consider it as an alternative to the traditional approached to back pain management. Tai chi trains the body to maintain good posture and spinal alignment; it also reduces stress on the spine. It strengthens and tones the muscles and may also stimulate bone growth. It also reduces stress which can be a contributory factor in back pain. Several tai chi movements help to gently stretch and strengthen the spine and increase its flexibility. Autumn breeze blows the leaves is one such movement. This exercise involves turning the body from one side to the other while shifting the weight between the feet and breathing deeply. This movement tones and strengthens the back muscles by means of the gentle rotational waist movements. It also releases tension from the neck and strengthens the spine.

Herbology for Back Pain

There are a number of herbs which can help to alleviate back pain.


Bromelain is an enzyme that is extracted from the pineapple plant. This supplement may be taken for acute back pain or back pain relating to arthritis. This herb, due to its anti-inflammatory properties, can reduce swelling around the joints and vertebrae, reducing pain and increasing flexibility.


Ginger can help reduce back pain. This herb contains active ingredients that can inhibit the production of leukotrienes and prostaglandins – substances in the body that lead to inflammation and cause painful swelling. This means that ginger can reduce inflammation of the spine and joint, relieving pain and improving flexibility.


Curcumin is an extract from the dried root of the turmeric plant. Curcumin has anti-inflammatory and pain relieving properties which make it a valuable treatment for lower back pain. Curcumin has been shown to be as effective as phenylbutazone or cortisone for treating inflammation.

Acute back pain lasts for two to three days. If you experience back pain for three months or longer, the pain extends down the back of your legs, or you are experiencing numbness or tingling in your legs, you should discuss your symptoms with your doctor as soon as possible.

Zoe Power trained as a chiropractor and writes about leading a healthy lifestyle through light exercise and looking after yourself at work as well as home.