Backache is very common among people of all ages and gender across the world. Most urban Indians are facing backache problem these days. It happens mainly because of poor diet and bad posture. It may occur due to stress and tension in the muscles that support spine. Also, it can be the result of a spinal disc problem, injury to the ligaments around the spine, nerves emerging from the spinal cord, injury to muscles of the back, or diseases of the organs of pelvis.

Backache strikes when the muscles are under fatigue, commonly at the neck or lumbar region (where most twisting, turning or bending occurs).

how to get rid of backache problems
how to get rid of backache problems

Many other problems can cause back pain and they can be best treated with conscious and gentle yoga practice. It has proven to be a safe and effective way to alleviate many forms of back pain and prevent its recurring bouts. However, all cases of back pain need to be evaluated by a medical expert for diagnosis and treatment.

Lower back pain is caused due to excess sitting that can weaken the back muscle and results pain in our lower back. It may also be due to sudden lifting of heavy objects, whereas upper back pain usually occurs between the neck and top of lumbar spine. It is caused due to stress, anxiety, shoulder pain and neck pain.

Yoga is another form of exercise that will help us to relieve from both lower and upper back pain. Practicing yoga poses and exercise movements will help to increase joint flexibility. Yoga regulates blood circulation in all parts of body and hence, can avoid severe ache. Get to learn some yoga and exercise below to cure back ache and lead a comfortable life.

streching excercise for back pain
streching excercise for back pain

A study looked at the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain and found that 93 percent of patients had vitamin D deficiency! So all people with persistent, non-specific musco-skeletal pain should get themselves screened for vitamin D deficiency.

Some home remedies to cure backache are listed below :

  1. Massage the affected area gently with warm sesame oil and cover it with a cotton cloth. Avoid exposure to air or cold wind.
  2. Have 2-3 steaspoons of psyllium husk with a glassful of hot milk at bedtime to ease constipation, which is one of the main causes of flatulence and vata aggravation.
  3. Avoid having cold, stale or fried foods, junk food and aerated and alcoholic beverages.
  4. Have freshly prepared warm food and chew properly to avoid constipation and flatulence.
  5. Avoid excessive physical exertion and take complete rest.
  6. Avoid sitting in one posture for long period of time.
  7. Little physical exercise in morning like walking, jogging and stretching is also good.
  8. It is necessary to correct our posture. Crouching or slupming forwar on chair is something which should be avoided. Sit straight, move often and keep shoulders upright. A correct posture is something which can help immensely.
  9. Avoid carrying heavy bags .The American hiropractic Association recommends that our bag –when fully loaded – weighs no more than 10 % of our weight .
  10. Avoid high heels shoes. High heels force us to arch our back, making our spinal muscles work harder.
  11. Avoid continuous sitting in front of T.V. or computer. In one Norwegian study of teens, those who sat in front of TV or computer for more than 15 hours a week or more were three times as likely to have lower-back pain.
  12. Stress causes us to tense our muscles, and constant tension of this kind can cause back pain. Any activity that helps us prevent stress will help to prevent back pain like meditation, deep breathing etc.


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how to do back pain exercise
how to do back pain exercise

Sometimes simple yoga and exercise are enough to stay fit and get rid of back pain and thus even doctors suggest doing some yoga in the morning and then starting your day at work.

A recent study found that stretching is just as effective as yoga at reducing back pain.

Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.

Try this move: Half Lunge (stretches hips, calves)
Stand with feet staggered, left leg in front. Bend front knee about 90 degrees and lower back knee a few inches from floor. Press right hip forward, feeling a stretch along front of hip. Hold for 20 to 30 seconds. Switch sides.

excercise to reduce back pain
excercise to reduce back pain

Explained below are some more of these Exercise and Yoga to help combat back pain and lower backache

Physical therapists have long advocated doing traditional resistance training (using body weight only, bands, dumbbells, or machines) to improve strength and regain function, especially for everyday activities.
It stabilizes and strengthens your entire body. “Back pain can occur when muscles are not prepared for a certain movement, whether that’s lifting a heavy box or carrying a child,” says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University.
Body Squat (strengthens legs, glutes, core)
Stand with feet hip-distance apart. Bend knees, shifting hips back as if sitting into a chair, and lift arms. Hold for 1 count; return to start. Do 10 to 15 reps.

Pelvic Tilt (strengthens pelvic floor, deep abdominals; stretches lower-back muscles)
Lie faceup on floor, knees bent, ankles under knees. Exhaling, gently tilt hips up slightly, keeping butt on floor and flattening spine. Hold for a few seconds, then inhale and return to neutral (starting) position. Do 5 to 10 reps.

People who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief.

Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It’s also a stress reliever; tension can lead to a tight back.

Child’s Pose (stretches back; improves relaxation)

Sit on heels, knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about 30 to 60 seconds.

Exercise Ball Therapy for Lower Back Pain Relief

The exercise ball is an exercise treatment option for back pain sufferers and is designed to help prevent or minimize further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it strengthens and develops the core body muscles that help to stabilize the spine.

One can reduce risk of back pain with simple lifestyle changes. However, one should not ignore back pain, it could be a sign of more serious condition. If the pain persists for longer periods then one should consult the doctor and discuss the symptoms.

If you had backpain problems and you were able to treat it with some home remedy not mentioned above, then please share it with us so that it can help others also in getting rid of back problems and backache.

If you were looking for something else that you were not able to find here then please tell us in the below comment section so that we can extract the solution for your problem and bring it to you on this health platform, after all our motive is to spread GOOD HEALTH and help people stay FIT.


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Abhilasha Ajmera

Abhilasha Ajmera

I am Editor, Author and Programmer @ Medictips, Fitness freak and a food lover.
Love to read books and travelling.
Abhilasha Ajmera

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