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Lifestyle Changes To Relieve Back Pain

By Dr. Nikita Toshi +2 more

All of us have experienced lower back pain at some point of time in life.   But the good news is that with a little bit of rest, the pain usually gets better. But that does not mean you neglect the pain or avoid its reoccurrence.

Back pain is a symptom rather than an ailment. This is your body’s way of telling you that your posture isn’t right and thus you need to get some ergonomic changes done. And as far as your personal space is concerned, it means that you bring about some positive lifestyle changes and keep that niggling pain at bay.


Also Read: Back Fat Exercises: Expert Tips for Effective Workouts

Avoiding the pain

If back pain has become part and parcel of life, then bring about the below changes right away:

  1. Lead an active life, spare a couple of hours each week for regular exercise to keep the back muscles fit and flexible
  2. Quit smoking
  3. Ensure that you get adequate sleep
  4. Avoid prolonged hours of sitting
  5. Eat mindfully and keep your weight in check
  6. Maintain correct posture
  7. Avoid bending with a jerk
  8. Avoid bending and lifting at the same time
  9. Limit regular usage of high heels
  10. When you hit the sack at night, try sleeping on your back
  11. Shun the pillow when you sleep
  12. Strengthen your pelvic floor – One superb exercise practice is Pilates that works on many of these unused muscles in the pelvic area
  13. Don’t sit for more than 45 minutes at a stretch
  14. Practice Meditation and lower the stress level to benefit the entire body.  Read more on different types of relaxation techniques to reduce stress.
  15. Eat healthily

Most people’s back pain dissipates in about a week or two, but if your pain is long-term or chronic, it’s time to see a specialist, especially if it is associated with tingling and numbness in the lower limbs.

Dr. Ashish Bajaj – M.B.B.S, M.D.

When is the time to see a medical expert?

If you are experiencing a prolonged phase of back pain, then it’s probably time to visit a doctor, preferably a back specialist.

See the doctor immediately if the following conditions prevail:

  • Unbearable pain
  • Numbness or weakness in the leg
  • Difficulty in controlling urine or stools

Also Read: CBD Oil for Pain: A Comprehensive Review on Its Effectiveness

Treating Back Pain

Your doctor will typically prescribe you painkillers or a particular bone or muscle lubricant to treat the pain.

Other forms of treatment include:

A sedentary lifestyle results in weak muscles in your core, poor posture, and increased low back pain. Being active helps you achieve and maintain a healthy weight, but also brings muscles into balance to support your spine and promote good back health. Aim for at least 30 minutes of moderate-effort cardiovascular exercise daily to maintain healthy blood circulation and two to three short strengthening sessions per week. You might try weights (start light at first) or core-specific work such as Pilates.

Dr. M.G. Kartheeka, MBBS, MD

Massage therapy

Here massage therapists use varying degrees of pressure and movements to loosen and heal aching muscles. This therapy works best to treat chronic pain, stress, and circulation problems.

Chiropractic Care

This treatment involves treating problems in your joints and nearby tissue area. A great technique to handle everyday wear and tear, this treatment uses many hands-on techniques to relieve patients of their pain.

Also Read: 75 Soft Challenge: A Comprehensive Guide to Embrace the Lifestyle Change


This is a traditional Chinese technique that aims at restoring natural energy called Qi in the body. Experts in this field believe that when your Qi is blocked, blood flow gets stagnated and you experience pain and stiffness. Chinese Acupuncture balances the flow of Qi to your glands, organs, and body tissues.

Also Read: Zerodol P Tablet Uses


This is one of the last resorts that your doctor may prescribe if he/she doesn’t see any improvement in your condition.

Also Read: 10 Best Exercises for Lower  Back Pain

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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