Facebook Twitter Instagram
    Facebook Twitter Instagram
    Moms Methods
    • Health care
      1. general health
      2. Child care
      3. Therapies
      4. Home Remedies
      5. mental health
      Featured
      April 5, 20186

      How to Help Your Child Improve Emotional Intelligence

      By Isabel F. WilliamApril 5, 2018
      Recent
      April 18, 2021

      Benefits of Ajwain – A herb available in every kitchen

      June 28, 2020

      Empathy & Compassion: Did we really need a pandemic to teach us?

      May 30, 2020

      What to say when someone is depressed

    • Lifestyle
      • Personal care
      • Exercise
      • Parenting
      • Recipes
    • People
      1. Guest posts
      2. Conversations
      3. Organizations
      Featured
      April 5, 20186

      How to Help Your Child Improve Emotional Intelligence

      By Isabel F. WilliamApril 5, 2018
      Recent
      May 26, 2020

      Mindful Setting of Your Home Office

      July 30, 2019

      Mrs. Latika – A true inspiration

      September 10, 2018

      How to Make that Baby Fat Go Away

    • Products
      1. Health
      2. Education
      3. Food
      4. Beauty
      Featured
      October 31, 201717

      Flintobox review

      By Sabeeka LambeOctober 31, 2017
      Recent
      December 14, 2018

      The new outlook on your baby’s development

      September 3, 2018

      How to test your wet wipes for purity

      July 15, 2018

      Make your water interesting with TE-A-ME iced brews

    Moms Methods
    You are at:Home » Simple tips for backache relief
    general health

    Simple tips for backache relief

    Sabeeka LambeBy Sabeeka LambeSeptember 12, 2017Updated:April 10, 202127 Comments4 Mins Read
    Facebook Twitter Pinterest LinkedIn Reddit WhatsApp Email

    Around 80% of adults experience persistent symptoms of a backache at some point in their lives. Earlier back pains were associated more with age. But these days backaches are very common even with those as young as college kids.

    Backaches occur these days mainly due to

    • Jobs that involve sitting all day
    • Not getting enough exercise
    • Being overweight
    • Not getting enough sleep or suffering from insomnia
    • Deficiency of calcium and vitamin D
    • Smoking
    • Pregnancy
    • Emotional/psychological stress
    • GeneticsSimple tips for backache relief

    Here’s what you can do to help reduce backaches naturally without any painkillers

    Sleep

    Time and quality of sleep, the position of sleep as well as the mattress are all factors that are contributing to backaches. Adults need between 7-8 hrs. of sleep every day. So, make sure you are getting the required amount. Here are some natural methods that will help you sleep better.

    Mattresses that you sleep on should not be too firm nor too soft. It should provide a good support to your back and you should be able to turn on the bed without any effort. I prefer the traditional cotton mattresses without the springs since they provide maximum support to the back.

    Also, if you sleep on your back it puts pressure on the spine. So, elevating your legs by placing a pillow under your knees to slightly relieves this pressure on your back as you sleep.backache-mattress

    Movement and posture

    Most of us have sedentary jobs these days which demands us to be seated for a minimum of 8 hours. This along with slumped posture while sitting increases the probability of having a backache. You need a minimum 3 minutes of standing time for every 30 minutes that you sit. So, get up and go and have water instead of keeping a filled bottle at your desk. Try walking out of your desk and take your long conference calls while walking. Try going to your colleagues’ desk to discuss things instead of just calling them on the phone. These small tips will ensure that you are getting sufficient movement despite having a sedentary job.

    Bad posture puts strain and stress on your back and can change the architecture of your spine. When you are at your desk, make sure you are not slouching, rounding your shoulders or tilting but sitting in an upright position. If required carry a cushion to support your back.backache-mingle

    Diet

    Having weak bones are one of the most common causes of backaches especially in women. So, keeping the bones strong is important. Foods rich in calcium and vitamin D are responsible for good bone health.

    Milk, oranges, almonds, figs, Dark green leafy vegetables like broccoli, kale, drumstick, and spinach and yogurt are good sources of calcium. Fatty fish, egg yolk, mushrooms, fortified soy milk are all good sources of vitamin D

    [amazon_link asins=’B015T5AKCS,B00SJ5EWMA’ template=’ProductCarousel’ store=’momsmethods-21′ marketplace=’IN’ link_id=’e26f3220-9777-11e7-845a-f501c9191d2b’]

    Yoga and exercise

    Certain simple yoga stretches, if included in your daily routine are very helpful in reducing and further preventing backaches. Follow the video below for a step by step tutorial

    Core exercises are also beneficial in reducing backaches.  A regular strength-training routine that focuses on your core muscles can help reduce your risk of back-related injuries, such as strains and muscle spasms and helps develop a stronger and more flexible spine.

    Improve footwear

    Often, footwear can be a major cause for backaches. So, try changing your footwear especially if the soles are very hard or shoes are not comfortable. Shoes with less than 1-inch heel are the best to prevent backaches.backache-shoes

    Reduce Smoking

    Smokers are more likely to experience back pain than nonsmokers. One reason for this is that nicotine restricts blood flow to the disks in the spine. This can cause them to dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood, which causes a reduction in nourishment to the muscles and tendons in the back. An unhealthy, weak back is more vulnerable to accidental strains and pulls that cause back pain. (Source: http://www.healthline.com)backache-smoking

    Try these simple changes and if the back pain still persists, visit your doctor before it becomes chronic and cannot be treated.

    This post is written for #MyFriendAlexa Campaign by @blogchatter

    Banner image courtesy https://www.flickr.com/photos/[email protected]/12063802366/, www.thewisejobsearch.com,  https://www.flickr.com/photos/khawkins04/5993085235/, Photo by Jakob Owens on Unsplash, https://www.omicsonline.org

    Share this:

    • Click to share on Twitter (Opens in new window)
    • Click to share on Facebook (Opens in new window)
    • Click to share on WhatsApp (Opens in new window)
    • Click to share on Pinterest (Opens in new window)
    • Click to share on Tumblr (Opens in new window)
    • Click to share on Reddit (Opens in new window)
    Previous Article9-day plan to positive thinking
    Next Article How to get closer to your teen kids in 10 easy steps
    Sabeeka Lambe
    Sabeeka Lambe
    • Website
    • Facebook
    • Twitter

    I have been working in the software technology services space for over 15 years. In my professional life I help in implementing quality standards like ISO, CMMi & Six Sigma to make developers and testers jobs easier & process oriented. Through this blog I am sharing similar techniques coupled with age old wisdom from my mom and grand mom to make our living healthier and medicine free. To work in any new field, it helps if you read and train too, and I did the same. Have got a diploma in Naturopathy from Mumbai to enhance my knowledge and skills on this topic that I am passionate about

    View 27 Comments

    27 Comments

    1. Avatar
      keerthi vydyula on September 12, 2017 8:41 pm

      In my case its improper sitting posture! Once its reached a stage where i had to opt for physiotherapy. From then on i started doing few back stretches as doctor advice in between and it helped a lot!

      Reply
    2. Avatar
      Ashwini Dodani on September 13, 2017 7:39 am

      Thanks for capturing all the possible reasons and solutions. Quite informative 🙂

      Reply
    3. Avatar
      richa on September 13, 2017 5:35 pm

      Amazing Tips….Most of my friends experienced backache after pregnancy …i am definitely gonna share this article with them!!!!

      AllThatsMom

      Reply
    4. Avatar
      Menaka Bharathi on September 14, 2017 1:55 am

      Lovely tips, especially for moms working from home we just do not care where and how we sit while working.

      Reply
    5. Avatar
      Bushra Khan(beautymommies) on September 14, 2017 6:09 am

      How many of these reasons I can totally blame for my persistent back ache- but mostly it would be my posture while sitting for work that I mostly blame for my back ache- thanks for these wonderful tips- i hope this really helps my back pain

      Reply
    6. Avatar
      anupriya on September 14, 2017 6:48 am

      Improper posture can cause a lot of back problems. But some exercises are really effective in dealing with back pain. Thanks for this informative post.

      Reply
    7. Avatar
      Charu Gujjal on September 14, 2017 7:46 am

      Yoga helped a lot to get rid of back-ache trouble post-pregnancy. My posture improved as well.

      Reply
    8. Avatar
      Nisha Malik on September 14, 2017 8:49 am

      I really need to work on my posture. After pregnancy it got really bd. The article is wonderful and helpful for all.shall follow the tips.

      Reply
    9. Avatar
      Minakshi bajpai on September 14, 2017 11:55 am

      I am also Fed up from my back pain. Sometimes its so much that I can’t even control . Your tips can be helpful for relieve this pain. Will try.

      Reply
    10. Avatar
      Mrinal on September 14, 2017 2:59 pm

      I am really troubled with back pain due to sitting for long hours un front of computer! This is a damn helpful post 😊

      Reply
    11. Avatar
      Joshita JJ on September 14, 2017 3:00 pm

      Back pain is a common problem and your tips are very useful. I have to practice standing for 3 minutes every half an hour. Loved reading it…

      Reply
    12. Avatar
      Snehal on September 14, 2017 3:50 pm

      Great and effective tips! Back ache is quite a common problem these days!

      Reply
    13. Avatar
      Ishieta on September 14, 2017 3:54 pm

      Good tips. I am going to try them out as I am experiencing the pain on the most inconvenient days! Starting with sorting out the mattress.

      Reply
    14. Avatar
      Jiya B on September 15, 2017 4:39 am

      Simple no no they are amazing tips for backache releif. 🙂 I am currently in a situation where I face this issue everyday I will try your tips. Thanks for sharing

      Reply
    15. Avatar
      Papri Ganguly on September 15, 2017 7:24 am

      This post is much needed for me and my husband as we both suffering from backache since quite a while now. Will surely follow your tips.

      Reply
    16. Avatar
      Dr Bushra on September 15, 2017 8:31 am

      Sleeping position and shoes designs can help a lot I’ve been suffering from back ache and these tips surely gonna help me out

      Reply
    17. Avatar
      Amreen Shaikh on September 15, 2017 10:46 am

      So true! Completely agree to what you say. Need to work on these

      Reply
    18. Avatar
      Seema Wadhwa on September 15, 2017 6:18 pm

      I could definitely use some of these remedies. I complain of backache often, especially given how much time I spend in front of the computer screen in one place!

      Reply
    19. Avatar
      Rakhi Parsai on September 16, 2017 7:53 pm

      I will try these tips since i suffer from chronic back pain due to slip disc. thanks alot for sharing this post

      Reply
    20. Avatar
      Diba on September 18, 2017 4:51 pm

      Sabeeka…u tips are so very useful and really help improve.thank you!!

      Reply
    21. Avatar
      Akshata on September 18, 2017 5:30 pm

      Great tips especially for the workplace. I can’t do without a minimum of 2 inch heels though

      Reply
    22. Avatar
      Sonia on September 23, 2017 7:45 am

      Very informative, I’ve started having regular back problems post partum, hoping these help

      Reply
    23. Avatar
      zainab on September 23, 2017 12:58 pm

      I had no idea that smoking could be linked to the backache. I guess I’m not alone in the backache saga! Loved the tips, thanks!

      Reply
    24. Avatar
      arv! on September 23, 2017 1:17 pm

      I’m glad you posted this. So many people suffer from back ache silently. Lack of exercise along with bad posture is biggest cause.

      Reply
    25. Avatar
      upasna on September 23, 2017 5:51 pm

      You have summed each and every possible reason behind the backache. I thing proper sitting posture and little exercise daily can do wonders.

      Reply
    26. Avatar
      Tina Sequeira on September 28, 2017 3:01 am

      Hi Sabeeka! I suffer from upper back pain and this is so useful for me. Will try your tips and let you know how it goes. Keep writing! Love and Cheers!

      Reply
    27. Avatar
      Danisha on September 28, 2017 5:01 pm

      Honestly I didn’t know old fashion cotton mattress were good for backache.

      Reply

    Leave A Reply Cancel Reply

    Subscribe to Momsmethods via e-mail

    About

    Moms Methods is written and curated by a mom of 2 little angels. In my job I work as a software quality manager for an IT services company. Applying Six Sigma, ITIL, ISO and CMMi processes to s/w development projects and services.

    Post our first child I had taken-up raising our kids as my primary job for a while. During this journey I used many natural methods of healing and rejuvenation. This site is an attempt to share these methods with as many people as possible.

    For publishing content, advertising and online campaigns contact us on momsmethods [@] gmail.com

    Visit BlogAdda.com to discover Indian blogs

    Invoicing software powered by Swipez Billing Software

    Popular Posts
    June 10, 2022

    Why women should make time for yoga

    April 18, 2021

    Benefits of Ajwain – A herb available in every kitchen

    June 28, 2020

    Empathy & Compassion: Did we really need a pandemic to teach us?

    May 30, 2020

    What to say when someone is depressed

    Social
    • View momsmethods’s profile on Facebook
    • View momsmethods’s profile on Twitter
    • View momsmethods’s profile on Instagram
    • View momsmethods’s profile on Pinterest
    • View sabeekalambe’s profile on LinkedIn
    • View momsmethods’s profile on YouTube
    • View momsmethods’s profile on Google+
    © 2023 Mom's Methods

    Type above and press Enter to search. Press Esc to cancel.