4 Simple Techniques I Used To Get Rid of My Chronic Back Pain

My life changed the day I fell on my back. In my teens, I was very active and fit compared to most people. I even used to train up to eight times a week. I was unstoppable until I damaged my back. The injury caused me to have chronic back pain. It was extremely painful for me to do simple tasks such as:

  • getting out of bed
  • walking for as little as 5 minutes or even walking up the stairs
  • picking up a toddler

It took years for me to recover from my accident. It took long, not because of the severity of the injury, but mistakes I made in the healing process.

To cure my back, I often went to massage therapists (who charged up to $80 per session). I also spent hundreds on gadgets that promote back relief and I spent months researching different healing routines.

After years of testing what works for me and what doesn’t, I’m finally back pain-free. I can now heal myself whenever I have back pain. I also have friends and family coming to me asking for solutions for their back issues. Let’s see how I healed my back.

Prevention is better than cure

It’s important to know what may damage your body in order for you to not make mistakes. Me wearing the wrong footwear to a football game caused me to fall and severely injure my back.

How many amateurs injure themselves from lifting the weights using the wrong technique? A bit of research into the dangers of the field you’re working in could save you years of injury. Whether weight training, running or any other day-to-day activity.

Sit up, Sit right

If you sit at your desk for a long period of time, you can guarantee lower back pain. To avoid this, I do a quick 60-second stretch for every hour I sat. Not only did this reduce and finally stop my lower back pain, but also I felt refreshed when I went back to my desk.

A rounded upper back is another common problem people face when sitting incorrectly. After sitting for many hours, I didn’t realise that my upper back was slowly rounding in. to overcome this, I forced myself to sit with a straight back. I also bought an upper back brace to improve my posture. I wore it for 30 minutes a day and in weeks I saw huge improvements.

Is your back pain stopping you from doing your day-to-day activities?

Not sure if your neck is getting better or are you just getting used to the pain?

If you’re like me, you may have your face glued to your phone all the time. This may cause neck text, the term used to describe the pain at the back of your neck you get from looking down at your mobile phone for too long.

To overcome this, I used to raise my phone to make it as close to eye level as possible. I also used to take regular breaks from my phone. After using the phone for 30 mins, a quick 30-second neck stretch would often relieve the pain.

You Won’t Believe What Happened After I Stretched for 30 Days

After I started to feel chronic back pain, I started to look at the benefits of stretching. I came across a YouTube video that I followed for 20 minutes a day for 30 days. After the first few days, I felt a reduction in my back pain. This was enough of a motivator to keep me going for the entire 30 days.

After 30 days, my back pain

  • completely went
  • I felt a big improvement in my core strength
  • my physique has become notably better
  • I felt a big improvement in my mobility and flexibility. Most notable, my body wasn’t as ridged when getting out of bed in the mornings.


After extensive research, I found out that the most effective ways in which I got rid of my back pain were:

  1. Being properly equipped with the tools and knowledge for the tasks I’m about to complete
  2. Sitting in the correct posture and regular stretching when sitting or using my phone for many hours, help reduce the pain.
  3. stretching helped to become more flexible. This also helped reduce my back pain.

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