In this article, Dr Saurabh, one of the leading orthopaedic surgeons in Kandivali, Mumbai talks about “8 Best Ways to Relieve your Back Pain”.

Dr Saurabh Talekar believes in body, mind and spirit healing. He is compassionate about educating his patients about their ailments and provides simple and practical solutions.

He is friendly and approachable. Has undergone extensive training in various aspects of Orthopaedic Surgery. He has extensive experience with trauma acquired at the Saratov State medical university in the Russian Federation.

Now let’s see the best techniques to relieve your back pain:

1) Improve Your Sleep Quality

Sleeping might be difficult when you are suffering from back discomfort. The situation might become a vicious cycle because if you don’t get enough sleep, your back discomfort may become worse. 

Back pain might be worsened by sleeping in an incorrect position. Try lying down on your side for a while. Placing a pillow between your knees can help you keep your spine in a neutral position and ease back pain, so do this.

A pillow placed under your knees can make it easier for you to sleep on your back. Make sure you sleep on a mattress that is firm enough to be comfortable.

2) Posture is important

Kandivali based Dr Saurabh says that Grandma was absolutely correct! Slouching is detrimental to your health. Furthermore, poor posture can exacerbate back pain, particularly if you are required to sit for long periods of time.

Don’t slouch over your computer’s keyboard. Sit up straight in your chair, with your shoulders relaxed and your body supported on the back of the seat. Make use of a pillow or folded towel to cushion the area between your lower back and your seat. Maintain a flat position with your feet on the floor.

3) Medication from a Pharmacy

Back pain is usually relieved by two types of over-the-counter pain relievers: nonsteroidal anti-inflammatory medications (NSAIDs) and acetaminophen, both of which are available over-the-counter.

Both of these medications have some negative effects, and some people may be unable to tolerate them.

Before taking pain medicines, consult with your doctor first. Also, don’t expect pain medication to be the sole solution to your problem. According to research, you will most likely require more than one sort of treatment.

4) Physical Therapy

In physical therapy, you can learn to move in a way that keeps your spine in the correct position and reduces stress on your back. You can also learn how to sit, stand, and move in this way.

They can also instruct you on how to perform specialised exercises that will help to strengthen the core muscles that support your back.

The development of a strong core is one of the most effective techniques to avoid future back discomfort. The results of studies have shown that increasing your strength, flexibility, and endurance can help to reduce back pain — but it takes time opines Dr Saurabh a leading Orthopedist in Kandivali.

5) Don’t take it easy on your aching back

 Back discomfort used to be treated with bed rest, according to doctors. However, we now understand that being motionless is one of the worst things you can do. It has the potential for causing back discomfort and lead to other issues.

Rest for no more than a day or two at a time. It’s critical to get up and slowly begin moving again after a period of rest. Exercise has been proven to be one of the most effective methods of reducing back pain rapidly and effectively. Swimming, walking, or yoga are all good options.

6) Ice and Heat

According to Dr Saurabh a premium doctor in Kandivali To help with pain and inflammation caused by an injury, you should apply ice to your back on a daily basis. Try this a few times a day for up to 20 minutes each time you do it. Wrap it in a thin towel to keep your skin safe. At some point, switch to heat.

Apply a heating pad or warm pack to your muscles to relax them and get more blood to the area where they hurt. Then, you can also try taking warm baths to help you feel better. If you want to avoid getting burnt and tissue damage, don’t sleep on a heating pad at night.

7) Hands-On Therapy

Is massage really going to help you with your back pain when you leave the table? A recent study found that getting a massage once a week for 10 weeks helped people with chronic back pain.

It took about six months to get all the benefits, but after a year, they started to fade away Another way to help is to manipulate the spine. This treatment can be done by a doctor who is licenced to do it. It can help with structural problems in the spine and help people who have lost mobility.

8) Nerve Stimulation

Research is being done on certain treatments that stimulate nerves to help people with chronic back pain. If you don’t get better with more conventional treatment, your doctor might think about adding acupuncture to your treatment plan.

Transcutaneous electrical nerve stimulation (TENS) is another method your doctor might recommend. During TENS, mild electric pulses are sent to the nerves to stop the pain signals from getting to them notes Dr Saurabh the best Orthopedist in Kandivali, Mumbai.