How do you get rid of back pain and avoid it permanently

Back pain is best managed by identifying its cause, then using appropriate strengthening and movement habits; no approach can guarantee permanent prevention.

1. Get an assessment for persistent or severe pain. Back pain can have different causes, so self-diagnosis may lead to the wrong exercise or treatment. Work with a licensed professional; seek expert care if pain is severe or persistent, or if it does not improve with non-surgical methods. 1

2. Try McGill’s Big Three: the curl-up, side plank, and bird dog, performed with good form and only if they do not worsen your pain. The curl-up strengthens the abdominal wall while maintaining the lower-back arch, rather than repeatedly flexing the spine as in a sit-up. 2 3

3. Strengthen your feet. Practice spreading your toes; toe spreaders can help if you cannot spread them comfortably. Stronger feet and toe control may support stability up the body and can help alleviate some lower-back pain. 4 5

4. Improve posture and movement habits. When sitting, a rolled towel in the lower back may help you avoid rounding. Notice whether you lean or put pressure on one side, and adjust positions or repetitive movements that seem to aggravate your back. 6 7

5. Severe cases may need medication or surgery. The right treatment depends on the cause and should be decided with a qualified professional; some injuries require surgery, and pain medication may also be appropriate. 8 9