I am 20 years old and I am getting backache when I stand for some time or when I do a little work. So what to do?
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Back pain is a very common complaint that I am coming across. Nowadays it is due to life style or bad posture. There are many other reasons for back pain like overuse of muscle or any internal disease like spondylitis, infection etc. Many of the problem occurs for which we are not aware. So in general I would advice you for some precautions and treatment that will help you to get cured. Precautions: 1. Avoid forward bending, if required then bend your knees first and then bend forward. 2. Avoid weight lifting. 3. Sit in chairs or car seats with proper back support. 4. Try to sleep in a position that helps you maintain the curve in your basck like sidelying. 5. Get enough vit d from sun as vit d keep bones strong including spine, 6. Drink plenty of water to enhance the inter vertebral disks 7. Avoid standing in the one position for a long time. 8. Try to sleep in a position that helps you maintain the curve in your back. In physiotherapy I have designed one I-care Home program for back and neck pain that patients can do at home. Many of patients have taken this treatment and get cured. Treatment- 1. Apply ice or heat which ever suits you directly to the area of low back pain will decrease swelling and inflammation, and ease your discomfort. Apply it for 10 to 15 minutes only. 2.Relaxing for 5 minutes after ice or heat treatment. Massage - Ask someone to massage your painful area using fingers or thumb. Massage using kneading technique. Slightly press the thumb and start rotating as it helps to induce relaxation, relieve pain, and reduce levels of stress chemicals, such as cortisol and noradrenaline. It will give you pain relief for time being. 3. After massage again relax for 5 min and apply any pain relieving ointment eg - volini or oraflame gel etc. Make sure not to do massage with the gel, it should not penetrate the body. Just a topical application of gel should be done. 4. Again relax your body for 5 minutes and perform some normal back extension and hamstring stretching exercises to get relief from your pain. While performing exercises if pain occurs then would recommend you to stop doing exercise. Massage or slightly rub the painful area. If pain exagerate then you can go for investigation procedures like X ray, blood test (Vit B 12, uric acid, calcium etc) to know the reason. In your case it seem pain is postural so I am sure I-care will give you relief.If you did not understand or have any doubt regarding the I-CARE Plan, please inform or send me an email at swatisagar121@gmail.com. Get Well Soon.Â
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