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Dr. Shravan Kumar

B.P.T (Pt..D.D.U.I.P.H.Delhi University)
N.D.D.Y., D.A.F.E., C.Y.S.
Mobile No. : 09958555187
Email : physio_shravan@yahoo.co.in

Effective Tips to Cure Back Pain
Back pain is among the most frequent physical injuries. Nearly everyone suffers from some sort of backache at some point in their lives. Back pain may not just occur due to lifting heavy objects, but it may victimize anyone who sits in front of the PC all day or stands for a prolonged hour. A small or trivial back pain may result in acute as well as severe backache if no attention is paid. It is relatively hard to get rid of back pain, so it is better to use preventive methods. Here I have listed some tips to avoid back pain.

Apply Ice: In order to control inflammation you can apply ice to the sore are for up to 48-72 hours after it begins. The swelling leads to pain and if left untreated it can contribute to a unceasing problem in your shoulders & neck.

Take some crushed ice and fill it in a plastic bag, place a towel around the aching area and then put the ice-bag on the towel for 15 to 20 minutes. Take a break of 40 minutes and then repeat the process. Do not apply ice directly to your skin it may cause some hazards.

Apply Heat: Heat therapy can also serve as an effective pain reliever. You can find heat wraps in the market that do a good job in alleviating muscle pain. It should be applied the same way you applied ice. Keep it for 15 to 20 minutes and take 40 minutes break between the healings.

Get a Back Massage: You may opt for a gently massage therapy for your backache. Massage involves applying gentle pressure to painful muscles that helps in lessening the tension of the muscles. Rubbing down the muscles helps in moving fluid around that may prevent sore tissues. Take gentle approach while massaging.

Stretch the Back Thoroughly: Lie down on your back and bring your knees up to the chest. Be in this position for at least ten seconds and then come into normal position. Repeat the process until the ache begins to drop. A simple stretching can help to alleviate the pain, but ensure you take gentle approach to carry out the stretch.

Exercise once the acute pain has dropped: It has been investigated that certain bodily movement can strengthen the muscles & take the injury off of ligaments and joints. Swimming would be a great exercise. Consider the help of an instructor before starting any exercise.

Seek the Treatment of a Physiotherapist: If your back pain is persistent and you find it hard to carry out your day to day task then seek help from a physiotherapist for better treatment.