🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 23 (from laksa144)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa023.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://health.ucdavis.edu/blog/cultivating-health/8-tips-to-help-ease-your-back-pain/2022/06\')), getAhrefsUnparsedNoserviceFromURL(\'https://health.ucdavis.edu/blog/cultivating-health/8-tips-to-help-ease-your-back-pain/2022/06\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/8-tips-to-help-ease-your-back-pain\/2022\/06","crawl_time":1776045844,"first_indexed_time":1655734673,"http_code":200,"src_unparsed":"edu,ucdavis!health,\/blog\/cultivating-health\/8-tips-to-help-ease-your-back-pain\/2022\/06 s443","src_root_hash":"4136449595062038623","history_drop_reason":null,"meta_title":"8 tips to help ease your back pain | Cultivating Health | UC Davis Health","meta_descriptions":["Back pain is one of the most common reasons people visit the doctor. Our experts have eight tips to help ease your back pain and strengthen your muscles."],"attrs_boilerpipe_text":"Back pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors.\nHere are eight tips to ease some pain and keep your back healthy:\n1. Strengthen your core muscles\nYour lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of\nsimple core exercises\n.\n2. Stretch daily\nMany back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of\ndaily stretches\nto promote your spinal health.\nLearn about how to improve your stretching and flexibility\n3. Avoid sitting with poor posture\nIf your sitting posture is poor, the discs in your lower spine are loaded even more than when you're standing. If you must sit for long periods of time, remember to get up and walk around every so often.\n4. Take walks\nWalking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back.\n5. Lift correctly\nWhen you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone.\n6. Reduce pressure on your back when you sleep\nSleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you're a side sleeper, put a pillow between your knees to reduce pressure on your back.\nLearn why sleep is important to your health and tips to sleep soundly\n7. Watch your weight\nExtra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time.\nSee if weight loss medications, like Wegovy, are right for you\nLearn about Ozempic for weight loss: Does it work and what do experts recommend?\n8. Quit smoking\nSmoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to\nosteoporosis, a condition where bones become weak and brittle\n.\nGet tips to quit tobacco and stop smoking\nGet information on our Stop Tobacco Program\nEven with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary.\nThe UC Davis Spine Center\ncan help with your spine wellness and pain care.\nWhen surgery is necessary, our experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that need participants, check out the\nUC Davis Spine Center\n.","attrs_markdown":"search Search all UC Davis health\n\nMain Menuadd\n\nmenuMain Menu\n\nOpen global navigation modal\n\ncloseMain Menu\n\nClose global navigation modal\n\n[![UC Davis Health](https:\/\/health.ucdavis.edu\/assets\/images\/wordmarks\/UCDavisHealth-white.svg)](https:\/\/health.ucdavis.edu\/welcome\/ \"UC Davis Health\")\n\nMain Menuremove\n\n- [UC Davis Health Home](https:\/\/health.ucdavis.edu\/welcome\/)\n- [Patients & Visitors](https:\/\/health.ucdavis.edu\/patients-visitors\/)\n- [Services & Specialties](https:\/\/health.ucdavis.edu\/patients-visitors\/services-specialties\/)\n- [Health Care Professionals](https:\/\/health.ucdavis.edu\/healthcare-professionals\/)\n- [Schools & Programs](https:\/\/health.ucdavis.edu\/schools-programs\/)\n- [Research](https:\/\/health.ucdavis.edu\/research\/)\n- [News](https:\/\/health.ucdavis.edu\/news\/)\n- [About UC Davis Health](https:\/\/health.ucdavis.edu\/about\/)\n\n- [Giving](https:\/\/health.ucdavis.edu\/giving\/)\n- [Careers](https:\/\/hr.ucdavis.edu\/)\n\nsearch Search\n\n[![UC Davis Health](https:\/\/health.ucdavis.edu\/assets\/images\/wordmarks\/UCDavisHealth-white.svg)](https:\/\/health.ucdavis.edu\/welcome\/ \"UC Davis Health\")\n\n×\n\nSearch all UC Davis Health\n\nSearch enhanced by Google\n\n[![UC Davis Health](https:\/\/health.ucdavis.edu\/assets\/images\/wordmarks\/UCDavisHealth-white.svg)](https:\/\/health.ucdavis.edu\/welcome\/ \"UC Davis Health\")\n\nclose\n\nSearch all UC Davis Health\n\nSearch enhanced by Google\n\n[Skip to main content](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/8-tips-to-help-ease-your-back-pain\/2022\/06#content \"Skip to main content\")\n\n[Cultivating Health](https:\/\/health.ucdavis.edu\/blog\/cultivating-health \"Cultivating Health\")\n\n[![UC Davis Health wordmark](https:\/\/health.ucdavis.edu\/assets\/images\/wordmarks\/UCDavisHealth-blue.svg)](https:\/\/health.ucdavis.edu\/welcome\/)\n\nShowmenu\n\nmenuMenu\n\n- [Cancer Care](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/category\/cancer)\n- [Children's Health](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/category\/children-health)\n- [Fitness](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/category\/exercise-and-fitness)\n- [Heart Health](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/category\/heart-and-vascular)\n- [Mental Health](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/category\/mental-health)\n- [All Articles](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/archive)\n- [notifications Subscribe](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/subscribe)\n\n![woman showing doctor her back pain](https:\/\/health.ucdavis.edu\/media-resources\/contenthub\/post\/internet\/cultivating-health\/2022\/06\/images-featured\/back-pain-445.png)\n\nJUNE 07, 2022\n\n# 8 tips to help ease your back pain\n\nBack pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors.\n\nHere are eight tips to ease some pain and keep your back healthy:\n\n## 1\\. Strengthen your core muscles\nYour lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of [simple core exercises](https:\/\/www.webmd.com\/back-pain\/ss\/slideshow-exercises).\n\n## 2\\. Stretch daily\nMany back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of [daily stretches](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/how-to-improve-your-stretching-and-flexibility-for-better-health\/2024\/10) to promote your spinal health.\n\n[Learn about how to improve your stretching and flexibility](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/how-to-improve-your-stretching-and-flexibility-for-better-health\/2024\/10)\n\n## 3\\. Avoid sitting with poor posture\nIf your sitting posture is poor, the discs in your lower spine are loaded even more than when you're standing. If you must sit for long periods of time, remember to get up and walk around every so often.\n\n## 4\\. Take walks\nWalking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back.\n\n## 5\\. Lift correctly\nWhen you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone.\n\n## 6\\. Reduce pressure on your back when you sleep\nSleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you're a side sleeper, put a pillow between your knees to reduce pressure on your back.\n\n[Learn why sleep is important to your health and tips to sleep soundly](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/better-sleep-why-its-important-for-your-health-and-tips-to-sleep-soundly\/2023\/03)\n\n## 7\\. Watch your weight\nExtra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time.\n\n[See if weight loss medications, like Wegovy, are right for you](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/are-weight-loss-medications-like-wegovy-right-for-you\/2023\/09)\n\n[Learn about Ozempic for weight loss: Does it work and what do experts recommend?](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend\/2023\/07)\n\n## 8\\. Quit smoking\nSmoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to [osteoporosis, a condition where bones become weak and brittle](https:\/\/www.nia.nih.gov\/health\/osteoporosis).\n\n[Get tips to quit tobacco and stop smoking](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/tips-to-help-you-quit-smoking-and-tobacco-products\/2025\/01)\n\n[Get information on our Stop Tobacco Program](https:\/\/health.ucdavis.edu\/health-education\/topic\/smoking\/stop-tobacco-program)\n\nEven with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. [The UC Davis Spine Center](https:\/\/health.ucdavis.edu\/spine\/) can help with your spine wellness and pain care.\n\nWhen surgery is necessary, our experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that need participants, check out the [UC Davis Spine Center](https:\/\/health.ucdavis.edu\/spine\/).\n\nExplore related topics\n\n[Exercise and Fitness](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/category\/exercise-and-fitness)\n\nPlease enable JavaScript to view the [comments powered by Disqus.](https:\/\/disqus.com\/?ref_noscript)\n\nMore Stories\n\n[![woman breastfeeding a baby with a man sitting next to her](https:\/\/health.ucdavis.edu\/media-resources\/contenthub\/post\/internet\/cultivating-health\/2026\/04\/image-featured\/breastfeeding-tips.jpg)](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/breastfeeding-benefits-latching-tips-and-more-for-new-parents\/2026\/04 \"go to article\")\n\n## [Breastfeeding benefits, latching tips and more for new parents](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/breastfeeding-benefits-latching-tips-and-more-for-new-parents\/2026\/04)\n\n[![Ultrasound Examination of a human Leg in a Medical Setting with a Healthcare Professional Assessing Muscle and Tissue Structure for Diagnostic Purpose](https:\/\/health.ucdavis.edu\/media-resources\/contenthub\/post\/internet\/cultivating-health\/2026\/03\/image-featured\/ultrasound-examination-of-a-human-leg-feature.jpg)](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/what-is-a-dvt-symptoms-dangers-and-when-to-get-help\/2026\/03 \"go to article\")\n\n## [What is a DVT? Symptoms, dangers and when to get help](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/what-is-a-dvt-symptoms-dangers-and-when-to-get-help\/2026\/03)\n\n[![Mother taking her son's temperature with a thermometer as he's sick with a fever](https:\/\/health.ucdavis.edu\/media-resources\/contenthub\/post\/internet\/cultivating-health\/2026\/03\/image-featured\/fevers-in-children.jpg)](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/when-fevers-in-children-are-cause-for-concern-and-how-you-can-treat-fevers-at-home\/2026\/03 \"go to article\")\n\n## [When fevers in children are cause for concern and how you can treat fevers at home](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/when-fevers-in-children-are-cause-for-concern-and-how-you-can-treat-fevers-at-home\/2026\/03)\n\nSubscribe to Cultivating Health\n\nSubscribe to our blog and receive notifications of new stories by email.\n\nclose\n\ncheck\\_circleSuccess! You have subscribed to our newsletter.\n\nclose\n\nreportError! You are already subscribed to our newsletter.\n\n## Connect with us\n- [![Facebook icon](https:\/\/health.ucdavis.edu\/assets\/images\/icons\/social-icons\/Facebook-48x48.svg)](https:\/\/www.facebook.com\/UCDavisHealth \"Visit UC Davis Health's Facebook\")\n- [![Twitter icon](https:\/\/health.ucdavis.edu\/assets\/images\/icons\/social-icons\/Twitter-48x48.svg)](https:\/\/twitter.com\/UCDavisHealth \"Visit UC Davis Health's Twitter\")\n- [![Instagram icon](https:\/\/health.ucdavis.edu\/assets\/images\/icons\/social-icons\/Instagram-48x48.svg)](https:\/\/www.instagram.com\/ucdavishealth\/ \"Visit UC Davis Health's Instagram\")\n\nThe views expressed on this blog are those of the author(s) and readers. This blog does not imply that UC Davis Health endorses the views expressed. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this website. We invite you to learn more about our [social media guidelines](https:\/\/health.ucdavis.edu\/welcome\/socialmedia\/), which apply to all UC Davis Health social media channels, including blogs. If you have concerns, comments or suggestions about the care you or your family received, please contact [Patient Relations](https:\/\/health.ucdavis.edu\/patient_relations\/) at 800-305-6540. If you have medical questions or would like to make an appointment or find out about the referral process, please call **800-2-UCDAVIS**.\n\n[![UC Davis Health wordmark](https:\/\/health.ucdavis.edu\/assets\/images\/wordmarks\/UCDavisHealth-blue.svg)](https:\/\/health.ucdavis.edu\/welcome\/ \"UC Davis Health\")\n***\n[© 2026 UC Regents.](https:\/\/health.ucdavis.edu\/legal) All Rights Reserved \\| [Terms & Conditions](https:\/\/health.ucdavis.edu\/legal\/) \\| [Privacy Policy](https:\/\/health.ucdavis.edu\/legal\/privacy\/) \\| [Social Media Participation Guidelines](https:\/\/health.ucdavis.edu\/welcome\/socialmedia\/)","attrs_readable_markdown":"Back pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors.\n\nHere are eight tips to ease some pain and keep your back healthy:\n\n## 1\\. Strengthen your core muscles\nYour lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of [simple core exercises](https:\/\/www.webmd.com\/back-pain\/ss\/slideshow-exercises).\n\n## 2\\. Stretch daily\nMany back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of [daily stretches](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/how-to-improve-your-stretching-and-flexibility-for-better-health\/2024\/10) to promote your spinal health.\n\n[Learn about how to improve your stretching and flexibility](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/how-to-improve-your-stretching-and-flexibility-for-better-health\/2024\/10)\n\n## 3\\. Avoid sitting with poor posture\nIf your sitting posture is poor, the discs in your lower spine are loaded even more than when you're standing. If you must sit for long periods of time, remember to get up and walk around every so often.\n\n## 4\\. Take walks\nWalking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back.\n\n## 5\\. Lift correctly\nWhen you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone.\n\n## 6\\. Reduce pressure on your back when you sleep\nSleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you're a side sleeper, put a pillow between your knees to reduce pressure on your back.\n\n[Learn why sleep is important to your health and tips to sleep soundly](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/better-sleep-why-its-important-for-your-health-and-tips-to-sleep-soundly\/2023\/03)\n\n## 7\\. Watch your weight\nExtra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time.\n\n[See if weight loss medications, like Wegovy, are right for you](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/are-weight-loss-medications-like-wegovy-right-for-you\/2023\/09)\n\n[Learn about Ozempic for weight loss: Does it work and what do experts recommend?](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend\/2023\/07)\n\n## 8\\. Quit smoking\nSmoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to [osteoporosis, a condition where bones become weak and brittle](https:\/\/www.nia.nih.gov\/health\/osteoporosis).\n\n[Get tips to quit tobacco and stop smoking](https:\/\/health.ucdavis.edu\/blog\/cultivating-health\/tips-to-help-you-quit-smoking-and-tobacco-products\/2025\/01)\n\n[Get information on our Stop Tobacco Program](https:\/\/health.ucdavis.edu\/health-education\/topic\/smoking\/stop-tobacco-program)\n\nEven with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. [The UC Davis Spine Center](https:\/\/health.ucdavis.edu\/spine\/) can help with your spine wellness and pain care.\n\nWhen surgery is necessary, our experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that need participants, check out the [UC Davis Spine Center](https:\/\/health.ucdavis.edu\/spine\/).","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

4 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.1 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://health.ucdavis.edu/blog/cultivating-health/8-tips-to-help-ease-your-back-pain/2022/06
Last Crawled	2026-04-13 02:04:04 (4 days ago)
First Indexed	2022-06-20 14:17:53 (3 years ago)
HTTP Status Code	200
Meta Title	8 tips to help ease your back pain \| Cultivating Health \| UC Davis Health
Meta Description	Back pain is one of the most common reasons people visit the doctor. Our experts have eight tips to help ease your back pain and strengthen your muscles.
Meta Canonical	null
Boilerpipe Text	Back pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors. Here are eight tips to ease some pain and keep your back healthy: 1. Strengthen your core muscles Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of simple core exercises . 2. Stretch daily Many back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of daily stretches to promote your spinal health. Learn about how to improve your stretching and flexibility 3. Avoid sitting with poor posture If your sitting posture is poor, the discs in your lower spine are loaded even more than when you're standing. If you must sit for long periods of time, remember to get up and walk around every so often. 4. Take walks Walking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back. 5. Lift correctly When you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone. 6. Reduce pressure on your back when you sleep Sleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you're a side sleeper, put a pillow between your knees to reduce pressure on your back. Learn why sleep is important to your health and tips to sleep soundly 7. Watch your weight Extra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time. See if weight loss medications, like Wegovy, are right for you Learn about Ozempic for weight loss: Does it work and what do experts recommend? 8. Quit smoking Smoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to osteoporosis, a condition where bones become weak and brittle . Get tips to quit tobacco and stop smoking Get information on our Stop Tobacco Program Even with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. The UC Davis Spine Center can help with your spine wellness and pain care. When surgery is necessary, our experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that need participants, check out the UC Davis Spine Center .
Markdown	search Search all UC Davis health Main Menuadd menuMain Menu Open global navigation modal closeMain Menu Close global navigation modal [![UC Davis Health](https://health.ucdavis.edu/assets/images/wordmarks/UCDavisHealth-white.svg)](https://health.ucdavis.edu/welcome/ "UC Davis Health") Main Menuremove - [UC Davis Health Home](https://health.ucdavis.edu/welcome/) - [Patients & Visitors](https://health.ucdavis.edu/patients-visitors/) - [Services & Specialties](https://health.ucdavis.edu/patients-visitors/services-specialties/) - [Health Care Professionals](https://health.ucdavis.edu/healthcare-professionals/) - [Schools & Programs](https://health.ucdavis.edu/schools-programs/) - [Research](https://health.ucdavis.edu/research/) - [News](https://health.ucdavis.edu/news/) - [About UC Davis Health](https://health.ucdavis.edu/about/) - [Giving](https://health.ucdavis.edu/giving/) - [Careers](https://hr.ucdavis.edu/) search Search [![UC Davis Health](https://health.ucdavis.edu/assets/images/wordmarks/UCDavisHealth-white.svg)](https://health.ucdavis.edu/welcome/ "UC Davis Health") × Search all UC Davis Health Search enhanced by Google [![UC Davis Health](https://health.ucdavis.edu/assets/images/wordmarks/UCDavisHealth-white.svg)](https://health.ucdavis.edu/welcome/ "UC Davis Health") close Search all UC Davis Health Search enhanced by Google [Skip to main content](https://health.ucdavis.edu/blog/cultivating-health/8-tips-to-help-ease-your-back-pain/2022/06#content "Skip to main content") [Cultivating Health](https://health.ucdavis.edu/blog/cultivating-health "Cultivating Health") [![UC Davis Health wordmark](https://health.ucdavis.edu/assets/images/wordmarks/UCDavisHealth-blue.svg)](https://health.ucdavis.edu/welcome/) Showmenu menuMenu - [Cancer Care](https://health.ucdavis.edu/blog/cultivating-health/category/cancer) - [Children's Health](https://health.ucdavis.edu/blog/cultivating-health/category/children-health) - [Fitness](https://health.ucdavis.edu/blog/cultivating-health/category/exercise-and-fitness) - [Heart Health](https://health.ucdavis.edu/blog/cultivating-health/category/heart-and-vascular) - [Mental Health](https://health.ucdavis.edu/blog/cultivating-health/category/mental-health) - [All Articles](https://health.ucdavis.edu/blog/cultivating-health/archive) - [notifications Subscribe](https://health.ucdavis.edu/blog/cultivating-health/subscribe) ![woman showing doctor her back pain](https://health.ucdavis.edu/media-resources/contenthub/post/internet/cultivating-health/2022/06/images-featured/back-pain-445.png) JUNE 07, 2022 # 8 tips to help ease your back pain Back pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors. Here are eight tips to ease some pain and keep your back healthy: ## 1\. Strengthen your core muscles Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of [simple core exercises](https://www.webmd.com/back-pain/ss/slideshow-exercises). ## 2\. Stretch daily Many back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of [daily stretches](https://health.ucdavis.edu/blog/cultivating-health/how-to-improve-your-stretching-and-flexibility-for-better-health/2024/10) to promote your spinal health. [Learn about how to improve your stretching and flexibility](https://health.ucdavis.edu/blog/cultivating-health/how-to-improve-your-stretching-and-flexibility-for-better-health/2024/10) ## 3\. Avoid sitting with poor posture If your sitting posture is poor, the discs in your lower spine are loaded even more than when you're standing. If you must sit for long periods of time, remember to get up and walk around every so often. ## 4\. Take walks Walking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back. ## 5\. Lift correctly When you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone. ## 6\. Reduce pressure on your back when you sleep Sleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you're a side sleeper, put a pillow between your knees to reduce pressure on your back. [Learn why sleep is important to your health and tips to sleep soundly](https://health.ucdavis.edu/blog/cultivating-health/better-sleep-why-its-important-for-your-health-and-tips-to-sleep-soundly/2023/03) ## 7\. Watch your weight Extra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time. [See if weight loss medications, like Wegovy, are right for you](https://health.ucdavis.edu/blog/cultivating-health/are-weight-loss-medications-like-wegovy-right-for-you/2023/09) [Learn about Ozempic for weight loss: Does it work and what do experts recommend?](https://health.ucdavis.edu/blog/cultivating-health/ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend/2023/07) ## 8\. Quit smoking Smoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to [osteoporosis, a condition where bones become weak and brittle](https://www.nia.nih.gov/health/osteoporosis). [Get tips to quit tobacco and stop smoking](https://health.ucdavis.edu/blog/cultivating-health/tips-to-help-you-quit-smoking-and-tobacco-products/2025/01) [Get information on our Stop Tobacco Program](https://health.ucdavis.edu/health-education/topic/smoking/stop-tobacco-program) Even with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. [The UC Davis Spine Center](https://health.ucdavis.edu/spine/) can help with your spine wellness and pain care. When surgery is necessary, our experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that need participants, check out the [UC Davis Spine Center](https://health.ucdavis.edu/spine/). Explore related topics [Exercise and Fitness](https://health.ucdavis.edu/blog/cultivating-health/category/exercise-and-fitness) Please enable JavaScript to view the [comments powered by Disqus.](https://disqus.com/?ref_noscript) More Stories [![woman breastfeeding a baby with a man sitting next to her](https://health.ucdavis.edu/media-resources/contenthub/post/internet/cultivating-health/2026/04/image-featured/breastfeeding-tips.jpg)](https://health.ucdavis.edu/blog/cultivating-health/breastfeeding-benefits-latching-tips-and-more-for-new-parents/2026/04 "go to article") ## [Breastfeeding benefits, latching tips and more for new parents](https://health.ucdavis.edu/blog/cultivating-health/breastfeeding-benefits-latching-tips-and-more-for-new-parents/2026/04) [![Ultrasound Examination of a human Leg in a Medical Setting with a Healthcare Professional Assessing Muscle and Tissue Structure for Diagnostic Purpose](https://health.ucdavis.edu/media-resources/contenthub/post/internet/cultivating-health/2026/03/image-featured/ultrasound-examination-of-a-human-leg-feature.jpg)](https://health.ucdavis.edu/blog/cultivating-health/what-is-a-dvt-symptoms-dangers-and-when-to-get-help/2026/03 "go to article") ## [What is a DVT? 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Readable Markdown	Back pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors. Here are eight tips to ease some pain and keep your back healthy: ## 1\. Strengthen your core muscles Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of [simple core exercises](https://www.webmd.com/back-pain/ss/slideshow-exercises). ## 2\. Stretch daily Many back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of [daily stretches](https://health.ucdavis.edu/blog/cultivating-health/how-to-improve-your-stretching-and-flexibility-for-better-health/2024/10) to promote your spinal health. [Learn about how to improve your stretching and flexibility](https://health.ucdavis.edu/blog/cultivating-health/how-to-improve-your-stretching-and-flexibility-for-better-health/2024/10) ## 3\. Avoid sitting with poor posture If your sitting posture is poor, the discs in your lower spine are loaded even more than when you're standing. If you must sit for long periods of time, remember to get up and walk around every so often. ## 4\. Take walks Walking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back. ## 5\. Lift correctly When you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone. ## 6\. Reduce pressure on your back when you sleep Sleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you're a side sleeper, put a pillow between your knees to reduce pressure on your back. [Learn why sleep is important to your health and tips to sleep soundly](https://health.ucdavis.edu/blog/cultivating-health/better-sleep-why-its-important-for-your-health-and-tips-to-sleep-soundly/2023/03) ## 7\. Watch your weight Extra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time. [See if weight loss medications, like Wegovy, are right for you](https://health.ucdavis.edu/blog/cultivating-health/are-weight-loss-medications-like-wegovy-right-for-you/2023/09) [Learn about Ozempic for weight loss: Does it work and what do experts recommend?](https://health.ucdavis.edu/blog/cultivating-health/ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend/2023/07) ## 8\. Quit smoking Smoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to [osteoporosis, a condition where bones become weak and brittle](https://www.nia.nih.gov/health/osteoporosis). [Get tips to quit tobacco and stop smoking](https://health.ucdavis.edu/blog/cultivating-health/tips-to-help-you-quit-smoking-and-tobacco-products/2025/01) [Get information on our Stop Tobacco Program](https://health.ucdavis.edu/health-education/topic/smoking/stop-tobacco-program) Even with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. [The UC Davis Spine Center](https://health.ucdavis.edu/spine/) can help with your spine wellness and pain care. When surgery is necessary, our experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that need participants, check out the [UC Davis Spine Center](https://health.ucdavis.edu/spine/).
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