Home Healthcare
Back Pain
By Arooj Home Health Care

A strain of the back muscles or ligaments is one of the most common causes of acute lower back pain. The acuteness of the pain ranges from a mild to severe discomfort, disabling pain, depending on the extent of strain and the lower back muscle spasms that result from the injury.


Lifting a heavy object, twisting, or a sudden movement can cause muscles or ligaments stretch or develop microscopic tears. The risks of chronic back pain depend on the cause of it. Stress and other emotional factors are believed to play a major role in low back pain. Having a poor posture is a cause of back pain too.


There are any number of common treatments, which include exercise, physical therapy, a balanced diet, and prescription of pain medication. Turning to a healthy lifestyle often reduces the discomfort. The release of endorphins helps to soothe things. Endorphins help in alleviating anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse. Getting a full night’s sleep is a key factor for beating back ache. Often staying awake for long hours, pushes one into insomnia. This irregularity in sleeping causes stress, which is again a major cause for back ache. Exercising regularly, hitting the jogging track everyday helps in reducing the back pain too.

Yoga Postures for Back Pain:

Bharadvaja’s Twist

A gentle twist at the waist acts as a tonic for the spine and the abdominal organs.

gentle pose
Bow Pose (Dhanurasana)

Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.

bow pose
Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

bridge pose
Camel Pose (Ustrasana)

Bump up your energy by bending back into Camel Pose

camel pose

Other remedies:

Cold compression therapy is advocated for a strained back or chronic back pain and is postulated to reduce pain and inflammation, especially after strenuous exercises such as golf, gardening, or lifting.

Inversion therapy is useful for temporary back relief due to the traction method or spreading of the vertebrae through (in this case) gravity.

Fight Back Pain: Food Habits

A perfect blend of nutrients is the best way to tackle a backache. A vegetarian portion consisting a lot of leafy vegetables helps in avoiding inflammation. It is more effective if combined with omega 3-rich coldwater fishes like salmon, sardines, etc. If you’re looking for a combination of foods that reduce back pain and are high in nutrition, carrots, beets, sweet potatoes, cherries, etc are recommended. Substituting green tea for your regular tea can prove to be a positive move too if you are battling backache. Natural food sources of calcium like yogurt, milk, and cheese is advised.

Stay pain-free: Avoid these foods

It is a proven fact that processed meat is a cause for cancer. Its highly advisable to avoid processed foods, fast foods, and saturated fats. This includes white bread, pasta, rice, sugary drinks and snacks, fried foods, and anything with partially hydrogenated oil in the ingredients. Using monounsaturated oils, such as canola or olive oil, while cooking is recommended.


Exercise is the most important way that you can use to:

  • ease stiffness and pain
  • build up muscle strength and stamina
  • improve your flexibility and general fitness.

If your back pain lasts a while, lack of movement can cause the muscles

to become weak. This makes it more likely that you’ll strain them in future.

It’s important that you don’t rest for too long and keep moving.

Medical Management

If the above remedies do not subside the pain then you need to take advice from a back care expert It may be an orthopedic consultant, or a musculoskeletal & rehabilitation physiotherapist. A physiotherapist can help you to manage pain and improve your strength and flexibility. He/She can provide a variety of treatments, help you understand your problem and get you back to your normal activities. Physiotherapy can also give advice on how you can prevent symptoms returning in the future, for example by teaching the correct way to lift heavy objects, and following the right ergonomics routinely.

Here at Arooj, we have a team of Physiotherapists who are specialists in back care and devise a customized back care plan which can be availed in the comfort of your home. Our physiotherapists follow international guidelines and a standardized approach to ensure the quality of the physiotherapy service.

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