Aug 14

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Tips to Ease Backache

Almost one third of the worlds population battles backache regularly.

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine.

Back pain may have a sudden onset or can be a chronic pain, it can be constant or may come and go with time or can stay in one place or radiate to other areas. It may be a dull ache, or a sharp or piercing or burning sensation. The pain may radiate into the arms and hands as well as the legs or feet, and may include symptoms other than pain. These symptoms may include tingling, weakness or numbness.

low back pain

Main causes of backache are

- bad posture, weight problem, lack of regular exercise, reduced sunlight exposure, poor muscle tone, low nutrition, low vitamin D, sports and gym related injuries.

Initially the pain might be severe so over the counter pain relievers, creams, sprays, oils, balms can be used.

Ways to avoid Back pain

Limit Bed rest

Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.

Morning walk is necessary

For people who are prone to aches should walk daily for at least 30 minutes. After few hours of lying on back, back becomes stiff so it is advised to have half an hour of morning walk daily.


Exercise or being physically active is necessary to increase muscle tone and lose extra weight that can be putting a strain on the back. Yoga, Pilates and swimming can help treat a backache. Exercise is must, as inactivity enhances the pain.


Regular aerobics or other sweat producing Exercises like brisk walking, cycling, keeps the body warm, enhance blood circulation in the skeletal tissues and reduces the fluids in these painful inflamed regions.

Sleep the Right Way

The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain

Some pointers:

  • Back sleepers should put pillows under their knees.
  • Side sleepers should place pillows between their knees to keep their spine in a neutral position.
  • Stomach sleeping causes the neck and head to twist and can put undue stress on the back. So avoid sleeping in this pose

Improve Flexibility /Stretch

Too much tension and tightness can cause back pain. Goal should be to increase flexibility by putting an equal load throughout the body from the feet all the way up to the head. One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.

 Apply Ice and Heat

If there is swelling along the pain- In such cases apply ice pack in a towel for 10 minutes for every 2 hours.
If there is no swelling then hold a hot water bottle on your back. Keep hot bottle for maximum 15 minutes every few hours. Taking a hot shower or bath can also help lessen a backache

Wear supportive shoes

Shoe should such that they don’t give trouble. Shoes should be comfortable with flexible sole and good fit. The heel should be no more than ¾ inch (1.9 cm) high.

Nutrition / Diet

Keep regular check on Vitamin D and calcium, get the regular test done and if there is deficiency ask your doctor for the supplements, calcium and vitamin D  keep bones strong.

Eat fresh fruits and vegetables, whole-grain cereals, whole-wheat breads, pulses as majority of your diet. Avoid excess sauces, butter, dressing, or other forms of fat. Finally, limit soft drinks, candy bars, ice cream, cookies, and other sweets, because they provide too much energy too quickly for the body to use. Many times, this excess energy gets converted into fat and stored in your body in places you probably don’t want it. Extra body weight is not good for bone health.


Follow these point to get relief from backache. If the pain is severe , you should see the doctor. Hope these tips will give you some benefit.

Backache, back ache, low backache, upper backache, tips to ease back pain,

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