10 ways to manage back pain at home

Back pain life hacks
Have you been experiencing nagging back pain lately? Has every home remedy failed to relieve your pain completely? Our team of physiotherapists has put together the ultimate back-pain remedy list so you can bid your back pain goodbye.

1.Hot fomentation to relax your back muscles: After a long day of work at the desk, what could be more relaxing than a hot pack for your back? Be it a hot water bag, an electric heating pad, or a warm bath: warm temperatures are helpful in relaxing the muscle spasm that causes back pain in most people. 

2.Pelvic tilt exercise: To perform this simple exercise, lie down on your back with your knees bent. Slowly, lift your pelvis upwards to flatten the curve of your back. Maintain this position for 10 seconds, and repeat the same 10 times. This exercise works best if performed at least 2-3 times daily.

3.Postural correction: Maintaining an erect spine while sitting is often taken for granted, but is usually the key to preventing as well as overcoming back pain. Make sure that your neck is upright, shoulders pulled back, low back supported and buttocks level, with your knees 90 degrees, and feet flat on the ground.

4.Less sitting time: Sitting is one of the activities in which the compressive forces on the spine are the highest. If your job requires long hours of sitting in one place, make sure to take a 5 minute break every 45 mins- 1 hour, and use it to take a small walk or perform some mobility exercises if the space permits.

5.Get sufficient sleep: Sleep deprivation can be a major contributor to back pain. An adult needs a minimum of 7 hours of sleep every night to remain mentally and physically healthy. Further, sleeping before 11 pm is said to add to the benefits of getting enough sleep.

6.Improve protein intake: The recommended daily intake of protein for an adult is between 0.7 to 0.9 grams per kg body weight, depending upon your activity levels, health status, and gender. Consuming less than what is required by your body may cause weakness, frequent body or back pain, and fatigue.

7.Hit the gym more often: Having stronger muscles of the back, core and limbs can reduce your chances of developing back pain throughout life. If you already have back pain, muscle strengthening makes recovery faster and more effective. However, it must be noted that all exercises should be performed after consulting your orthopedic doctor and/ or physiotherapist to avoid injuries.

8.Rule out digestive problems & gas: Gastric and digestive problems may give rise to referred pain in the back, and therefore these must be treated first to control back pain.

9.Meditation and relaxation: Overcoming stress and anxiety will contribute largely to saving you from chronic back pain. If you suffer from anxiety, it is important to get proper treatment for it before it progresses to cause physical symptoms.

10.Stretch more often: Tight muscles and fascia can contribute to back or joint pain, especially after physical exertion. It is important to consult a physiotherapist who can evaluate any tightness and prescribe mobility exercises accordingly.