I have a old history of back pains. Pain always in lower back towards centre and more towards right side. Seems to b nerves overlapping some time. Comes back after few months. I do take all required precautions as prescribed by doctors and physiotherapists. What should be done for permanent treatment?

Dr. Shikha ShahPhysiotherapist5yrs exp

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Hello Mr. lybrate-user, I hear your problem about your on-going backache and here's what you need to do: back pain is quite common in one's daily living. Hence, to take good care of your spine is our first priority. Our spine is a continous structure so when you have pain in the low back, you tend to experience pain in the sides as well as above in the mid back all the way up to the neck as well. There are nerves coming out of our spinal cord and the soft jelly like structure between the bones of the spine tend to get exhausted and over-used because of our repetitive muscle use, lifting heavy things, sitting or standing for a longer period of time and most importantly- when you don't drink enough water for good spine health and others. I would kindly recommend you to do these exercises and notice the change in the pain: 1. To permanently solve your back pain, you must daily perform some gentle back stretches such as: bending backwards as tolerated; hugging both the knees towards the chest to feel the stretch in the entire spine and bending to the sides alternatively. Hold the stretches for atleast 30 seconds- 1 minute and repeat 5-6 times/day 2. Tuck your tummy in everytime you sit up, stand, walk, lie down and while carrying out all daily activities. This makes your core muscles strong (natural belt around the belly) 3. Sleeping- make sure you lie down with both the knees bent at 90 degrees and keep a pillow under the thigh- this releases tension in the back of the thigh muscle (hamstrings) and eventually reduces back pain 4. Hydrate your spine well. Sufficient water intake throughout the day. 5. Change your posture every 30 mins like getting up from the chair, stretching out in back and neck will also help in reducing the pain. Further queries or concerns plesse contact me and I will be happy to help you. Take care.  

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