According to the study carried out by the World Health Organization (WHO), pain in the lower and upper back is the main cause of disability for people under 45 years of age in the world. Many people are spending billions of money looking for solutions for back pain.

On a daily basis, many people who experience severe or moderate lower or upper back pain tend to find temporary ways to alleviate their pain instead of learning the actual cause. It affects people of all ages, although a study conducted by the Mayo Clinic revealed that those between the ages of 35 and 55 are more vulnerable to back pain. Most of the time they twist and bend in the hope that the pain will go away, but unfortunately, the pain can be irreversible. Pain experienced in the upper back can be caused by growth in the chest, inflammation of the spine, and ailments of the aorta, while pain in the lower back can be related to the muscles of the lower back and the tendons around the disc and spine. Below are ways to overcome irreversible back pain;

1. Start doing circuits and corrective exercises

Everything we do on a daily basis has an impact on our health. Poor posture and our daily activities such as standing for a long period, pulling or carrying something heavy, muscle tension, sitting in a bent position for a long time can lead to severe back pain. In this age of technology, many people tend to sit in a bent position for a long period of time when using computers. This is very unhealthy for the back, as it increases pain in the area.

Exercising regularly helps activate core muscles, such as your back muscles, which are responsible for lifting your spine that you haven’t been using. Thus, it maintains mobility in the spine as inactive and weak muscles cause a person to experience severe pain. Also, those people who spend most of their time sitting in the office for more than 8 hours a day are advised to take a break of at least one hour to stretch and move around to reduce the pain experienced.

2. Fashion accessories

Many women are used to carrying heavy bags on their shoulders and wear high heels on their feet every day. However, these fashion choices have consequences such as causing back pain and other related health problems. It is recommended that ladies’ handbags weigh no more than 10 pounds and their heels should also always measure less than 2 inches to reduce back problems.

3. Eat an anti-inflammatory diet

The nutritionist recommends that we include in our diet anti-inflammatory foods such as eating nuts, omega-3 fatty acids such as fish. Avoiding excessive intake of dairy products and cereals plays an important role. Inflammation causes lower back pain, so when you have a diet rich in anti-inflammatory foods, you reduce pain and make sure you maintain adequate nutrition.

Dr. Spallino advises that when you eat fruits, avocados, green vegetables like spinach, green tea, and use olive oil, it reduces inflammation in the spinal cartilage, which helps control stiffness and back pain. They contain anti-inflammatory properties that help combat pain. Also, make sure you are getting enough calcium in your body by drinking milk, yogurt, and cheese.

4. Stop what is causing the pain

Doctors say that it is not the back that causes the pain, but the other imbalances that make you feel the pain. It is recommended that you fix those areas of your body that are causing the pain. You can change your sitting posture; avoid standing in one position for a long period of time and by doing so, we will reduce the pain that we experience most often.

5. Change the intensity of your workouts

Sometimes, you tend to think that if you do intense workouts, it will relieve your back pain. Unfortunately, you’re making it worse because intense workouts put a lot of stress on your back. Therefore, you should do small and light exercises and avoid using heavy machines that lead to muscle imbalance.


Most of the pain in the upper and lower back is irreversible. However, if you do the above things, your back will not experience frequent severe pain. The pain will not go away 100%, but it will reduce the number of days you will feel the pain. Make sure you always have the correct sitting posture, especially if you are sitting in your office for a longer period, and avoid lifting or pulling heavy things. Also, eat a diet full of anti-inflammatory foods.