Quality health cover that meets your needs doesn’t need to be complicated or too expensive. We offer you great cover, easy claims, and above all we tell it like it is – Affinity Health

To find out more, give us a call today!

One of our qualified and friendly agents will be happy to assist you.

Call Center:

0861 11 00 33


086 607 9419

General Enquiries:


Find a Doctor/Dentist

or Dentist


Where can you go?


Near me

The Official National Department of Health COVID-19 Support Service: 060 012 3456 (WhatsApp)

Find a Doctor/Dentist

Near me


Where can you go?


Near me


Five Everyday Activities To Reduce Back Pain

What is Back Pain?

Back pain isn’t just a pain in the back; it’s a pain in the neck, the legs, the hips, the pelvis, the shoulders, and the arms. Back pain spreads throughout your body because the spine and nervous systems are intricately connected. If there is a problem with the spine, such as a herniated disc or pinched nerve, it can cause pain and discomfort that extends to other areas of the body.

The stiffness, muscle spasms, and limited range of motion that come with it can make even the simplest tasks feel like an Olympic event. Bending down to pick up a pen? More like running a marathon! And the worst part? It’s not just physical – persistent back pain can also affect our mental health, causing anxiety and tension.

What Causes Back Pain?

Numerous variables can contribute to back pain, whether you spend your days bent over a computer or on your feet all day, including:

  • Injuries caused by overuse or repetitive strain
  • Unexpected jarring motions or accidents
  • Sprains or strains of muscles or ligaments
  • Herniated or bulging discs in the spine
  • Osteoarthritis or other types of arthritis
  • Spinal stenosis (narrowing of the spinal canal)

“It’s important to note that this is far from an exhaustive list, and there are other factors that might lead to back discomfort,” says Murray Hewlett, CEO of Affinity Health.


“Back discomfort is often a brief annoyance that may be treated with rest, exercise, and over-the-counter pain medications. But, in some cases, back pain can indicate a more serious underlying problem. Especially when accompanied by a high temperature, unexplained weight loss, loss of bladder or bowel control, or weakness or numbness in the legs.”


Hewlett adds if you have severe or prolonged back pain, you should always seek medical assistance to rule out any underlying health concerns.

Return to Feeling Great: Expert Advice on Back Pain Treatment

The good news is that various everyday activities might help alleviate and prevent back discomfort.

Workout Regularly

Frequent exercise is vital for keeping your back healthy. Exercise improves flexibility and reduces inflammation while strengthening the muscles that support the spine.

Low-impact cardiovascular activities, such as walking and swimming, and core-muscle-targeting workouts like yoga and Pilates are among the most effective exercises for relieving back discomfort.

To avoid future injury, it is critical to begin carefully and gradually increase the intensity of your workouts.

Keep Proper Posture

Proper posture is critical for avoiding back problems. Make sure your shoulders are back, your chest is out, and your chin is tucked in when sitting or standing. Your feet should be flat on the ground and your knees slightly bent.

When sitting, ensure your chair has enough back support and your feet are flat on the ground. Avoid sitting for long periods without getting up to stretch or walk around.

Take Rest Periods

If your profession demands you to sit or stand for lengthy periods, it’s crucial to take regular breaks to stretch and move around.

Sitting or standing for an extended period strains your back muscles, resulting in pain and discomfort. Taking short breaks to move around, stretch, or do easy exercises helps prevent this.

Proper Lifting

Back pain is often caused by lifting heavy objects. Lifting objects correctly is critical to avoid an injury.

When lifting, maintain your back straight and your knees bent. Lift objects with your leg muscles and avoid twisting or rotating. If an item is too heavy, get assistance or use a lifting device.

Use Relaxation Techniques

Back discomfort can be exacerbated by stress and strain. Relaxation practises such as deep breathing, meditation, and yoga can assist in reducing stress and tension, leading to less back pain. These strategies can also aid in improving sleep quality, which is critical for maintaining a healthy back.

About Affinity Health

Affinity Health is South Africa’s leading health insurance provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of medical insurance that meets your needs, budget, and lifestyle. Our range of healthcare products are designed to protect you and your family when it matters the most. We strive to always give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.

If you would like to leave a comment


Get A Free Quote