young woman sufferring from back pain looking for physical therapy
If you’re experiencing back pain, you’re not alone. It’s one of the most common medical issues in the United States. Fortunately, there are many different remedies that can help, depending on the type of back pain you have. This article will discuss some of the most popular quick remedies for back pain. If your pain is severe or persists for more than a few days, be sure to speak with a doctor.

Causes of back pain for remote workers

There are many reasons why back pain can occur for remote workers. These reasons include the type of work done, work environment, and ergonomic issues that may exist at home or in an office environment. Understanding back pain causes will help remote workers prevent back injuries during physical tasks. 


It is important to realize that back injuries are not always caused by a specific incident but are also the results of ongoing stress on the spine due to poor sitting habits, being overweight or obese, or genetic factors.

The most common back pain causes for remote workers are:


  • Poor sitting posture
  • Being overweight or obese
  • Heavy lifting
  • Repetitive motions
  • Prolonged sitting or standing
  • Genetics
Each of these back pain causes can be prevented through simple lifestyle changes. For example, maintaining good posture when sitting and avoiding prolonged sitting will help to reduce back pain. Exercising regularly and maintaining a healthy weight will also help to reduce back pain. When completing physical tasks, it is important to take breaks and stretch periodically to avoid injury. Finally, seeking medical help if back pain persists is advised to rule out any underlying health conditions.

Overall, following these tips can help prevent back pain for remote workers:

  • Maintain a healthy weight
  • Exercise regularly
  • Keep good posture when sitting and standing
  • Take breaks from physical tasks, even if for a short period of time
  • Stretch periodically during physical tasks 
  • Seek medical advice about back pain that does not go away on its own.

Easy Back Pain stretches you can do at home

If you’re experiencing back pain, there are a few easy stretches you can do at home to help relieve the discomfort. The following exercises are all great for loosening up your lower back and spine.


Hamstring stretch

Stand with one foot in front of the other, bending the front knee while keeping the back leg straight. Lean forward from the hips, reaching for the toes of the back foot. Hold for 20-30 seconds, then switch legs and repeat.

hamstring stretch to prevent back pain
cat cow posture to prevent back aches

Cat/cow posture 

Get on all fours on the floor (or on your hands and knees if that’s more comfortable), with your spine neutral – shoulders stacked over your wrists, hips over your knees. Inhale, then exhale as you round your back and tuck your chin, looking up at the sky. Inhale again as you reverse the move, arching your back and dropping your head. Do 5-10 reps.

Knee to chest

Lie on your back on the floor and hug one knee to your chest, clasping your hands around it. Hold for 30 seconds, then switch legs and repeat.


knee chest posture for back strengthening
glute bridge move for lower back pain

Glute bridge

Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs are in line with each other – hold for two seconds. Slowly lower your body back to the starting position. Do 10-15 reps.

woman with afro practising yoga at home

Back pain exercises you can do in the gym

If you suffer from back pain, you’re not alone. According to the American Chiropractic Association, back pain is one of the most common reasons people go to the doctor. While back pain can be caused by a variety of things, such as age or an injury, there are exercises you can do in the gym to help alleviate the pain.

One of the best things about exercising at the gym is that you can tailor your workout to meet your specific needs. If you have back pain, there are a number of exercises you can do to help relieve it. Here are a few examples:



Pilates is a great exercise for back pain because it strengthens and tones your core muscles. This helps to build back stability, which can improve back pain.


Seated back extension

Back extensions are a great way to strengthen your back muscles and increase back flexibility. This exercise works on your lower back and spine.



Yoga is a complete workout that incorporates both aerobic exercises and physical poses that stretch and tone your entire body while making you more flexible. Because of the focus on stretching, yoga is good for back pain because it builds strength throughout your core while also increasing flexibility in the back area.


Use machines

If you suffer from back pain and cannot do floor exercises, make use of gym equipment such as machines or free weights to help alleviate some of the pressure on your back while building up strength in the back muscles.


No matter what exercise you choose to do, always consult with a doctor before starting any new workout routine. And always listen to your body – if an exercise causes more pain, stop doing it and try another one. With a little trial and error, you should be able to find an exercise routine that helps alleviate your back pain while you work out at the gym.

Back pain vs kidney pain – what you should look out for

When you’re experiencing back pain, it can be difficult to determine whether the issue is with your back or your kidneys. However, it’s important to be able to distinguish between the two, as back pain can often be treated relatively easily, while kidney pain can indicate a more serious problem.


Back pain is usually caused by some kind of injury or strain to the back muscles or ligaments. It can range from a mild annoyance to debilitating pain that makes it difficult to move. 

Kidney pain, on the other hand, is usually caused by a problem with the kidneys themselves, such as a kidney infection or stone. It may also be a sign of a more serious problem such as cancer. Kidney disease can be very serious and even life-threatening if left untreated.

The most common symptoms of kidney illnesses are:

  • tiredness and feelings of fatigue
  • changes in urination patterns (such as increase or decrease in frequency)
  • swelling of the ankles and face
  • nausea and vomiting
  • loss of appetite
There are a few differences that you can look out for between back pain and kidney pain to be able to determine which it is.


Back pain will usually only affect a small part of your back, while kidney pain will generally spread across the lower back area. It also tends to move around as opposed to being in one location.


While back pain may radiate down into your buttocks or legs, kidney pain tends to be above the ribs as opposed to below them.


If at any point you’re unsure as to whether something you’re experiencing is back pain or kidney pain it is always best to have a medical professional check things out just in case it’s something serious that requires immediate treatment.

young black pregnant woman

Back pain in early pregnancy

The back pain is likely caused by the weight of the baby on the back muscles and joints. The back pain can get worse when you are sitting or standing for a long time, so try to change positions often. Back pain due to pregnancy typically goes away after giving birth .

Here are some easy tricks that can help ease back pain in early pregnancy:

  • Take short walks every day. It’s good exercise and will relax your back muscles too! If you think walking ten minutes of more is too much right now, try five minutes or walk around your house more often instead.    


  • Tighten stomach muscles during activities like working at a desk or watching TV. Contracting stomach muscles pull the back and spine in line. You can do this by pretending you are about to be sick (try to raise your head off the pillow).


  • Use a heating pad on your back for fifteen minutes at a time. You can also try taking a warm bath or using a moist heating pad.


  • Try different sleeping positions, like on your side with a pillow between your legs, or on your back with a pillow under your knees. Putting a pillow under your belly will also help take some of the weight off your back.


If you are still having trouble with back pain in early pregnancy, talk to your doctor about it. He or she may recommend exercises or other treatments to help ease the pain.

Mattress recommendations to manage back pain

There are a few key things to look for when purchasing a mattress if you are wanting to manage back pain. One is support – the mattress should provide support for your spine, keeping your back in neutral alignment. It is also important to find a mattress that is comfortable for you, as getting good sleep is critical for managing back pain.


There are several different types of mattresses available on the market, so it can be tricky to know which one is right for you. In general, mattresses fall into one of three categories: foam, latex, or innerspring.


Foam mattresses are made from polyurethane foam and are usually the cheapest option. They conform to the body’s curves and are good for people who sleep on their side.


Latex mattresses are made from latex foam, which is a natural material derived from rubber trees. They are more expensive than foam mattresses but are considered more durable and provide better back support. Latex mattresses are good for people who sleep on their back or stomach.


Innerspring mattresses are the most common type and are made from metal coils. They tend to be less expensive than latex mattresses but can be less comfortable and less supportive. Innerspring mattresses are good for people who sleep on their back or side.

woman sleeping in bed with white duvet next to her iphone 10

When choosing a mattress, it is important to try out different types and sizes to find the one that is most comfortable for you. Be sure to ask for a trial period so that you can test out the mattress before making a purchase.


If you are struggling with back pain, a new mattress may be just what you need to get relief. Talk to your doctor or physical therapist for more specific recommendations about the best type of mattress for you.


Back pain is ultimately caused by one or more of many factors. It can be due to injury, improper posture, poor ergonomics (especially with remote work), emotional stressors like anxiety and depression causing muscle tension in the back muscles. It may also be a result of aging and wearing down of muscles due to lack of use in our sedentary lifestyles. For persistent back pain it’s important to consult with your physician for proper treatment options including surgery if necessary. 


The good news is that there are a variety of treatments for chronic back pain; however it’s important to get professional consults from trained medical professionals before attempting any self-care options (such as over-the-counter medication). We recommend speaking with our resident Physiatrist – Dr. Jay at The VIOS Clinic if you have persistent back pain. Click here to make a direct booking.


Dr. Jay Bender, MD


Ismail Sayeed CEO Medical Director ViOS, Inc.


Dr. Ismail Sayeed

Dr. Sayeed is the Medical Director of ViOS, Inc. He is a deeply committed physician entrepreneur & medical blog writer. While building the global infrastructure of the VIOS Clinic, he is dedicated to educate people on the potential of specialist telemedicine for managing chronic diseases.

Read more about him in his author bio


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