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How To Prevent Back And Neck Pain During Quarantine?

BPTh/BPT, MPT-Cardio pulmonary conditions
Physiotherapist, Mumbai
How To Prevent Back And Neck Pain During Quarantine?

Quarantine has left us with a lot of free time in hand. Some of us are utilising it by working from home, or learning some new skill online or trying something new in the kitchen or going back to old hobbies like painting, music or watching tv / Netflix and if nothing else then by catching up on our dearest sleep. 

Well, as much as we love doing all of the above activities, one problem that's commonly associated with it is back pain. 

What causes back pain?
- lack of exercise & movement
- the weakness of core muscles 
- lack of blood circulation
- weight gain/ unhealthy diet habits 
- wrong lifting/bending techniques
- prolong sitting
- faulty posture while sitting 

What do we do to avoid back pain?

- move more & get up frequently
- sit less than 30 minutes at a time 
- walk in the house 
- strengthen core muscles 
- increase the flexibility of muscles 
- learn good posture techniques while sitting for work
- learn ergonomics: how to sit in front of computer/ laptop, screen height, bending & lifting techniques
- step-up / down exercise
- drink more water 
- get enough sleep for 6-8 hours

If you do this, back pain will never trouble you again.

1 person found this helpful

Back Pain - Know Common Treatment For It!

Dr. Ramesh Agarwal 92% (10 ratings)
Orthopedic Doctor, Jaipur
Back Pain - Know Common Treatment For It!

Lower back pain is a very common discomfort causing condition that occurs anywhere on the back below the ribs and above the legs. The pain is very common and is faced by most individuals at least once during their lifetime.
The most basic measures to cure your lower back pain are exercising well, eating healthy and maintaining a good body posture at all times.

Here are some of the common treatment options for reducing back pain. 

1. Spinal Manipulation - It refers to an ancient form of therapy in which your back pain is treated externally. This form of treatment is quite similar to a massage treatment and helps to relax the muscles in the lower back area, thereby reducing the pain. It is usually done by osteopathic physicians, chiropractors, occupational therapists and physical therapists.

2. Neurostructural integration technique (NST) - The main role of this type of treatment is to naturally reset the affected area of the body in order to allow it to regain its normal form. The results usually begin to appear after at least 2 sessions of the therapy and the effects are long-lasting in nature.

3. Acupuncture - This is an old technique which uses small needles at strategic locations on your skin. The main aim of the acupuncturists is to re-balance the flow of energy in your body and to ensure that you have an optimal level of energy in all parts of your body. This, in turn, helps to regain the normal state of your lower back if the right points on the body are targeted.

4. Other measures - Some preventive measures which ensure that the lower back pain once gone does not reappear are as follows:

  • Keep your spine straight and posture correct
  • Avoid excessive bending, stretching or weight lifting
  • Avoid heavy physical activities like sprinting
  • Regular and light exercising
1030 people found this helpful

Back Pain - What Can Cause It During Your Pregnancy?

Dr. Chitrangada Gupta 90% (15 ratings)
MS - Obstetrics and Gynaecology, MBBS, Fellowship In Reproductive Medicine
Gynaecologist, Lucknow
Back Pain - What Can Cause It During Your Pregnancy?

Pregnancy is not always a breeze and is associated with few to many problems. One of the common problems is the back pain, and statistics report that about half of all pregnancies are coupled with severe back pain.

Many women complain of terrible back pain while pregnant, and the pain may become so severe that it can also interfere with one’s ability to work or carrying out normal day to day activities. Here is an account of the possible causes and risk factors of back pain during pregnancy-

  1. Some key factors that are associated with developing lower back pain include having a history of low back pain before conceiving, lifting and bending, and undertaking physically strenuous work.
  2. When it comes to the causes of back pain during pregnancy, malfunction of the sacroiliac joint is the most common. Though it tends to be immensely painful, it can be treated and tends to get better after the delivery of the child.
  3. The sacroiliac joint is the functional unit of the pelvis which contributes to the normal alternating movement while walking. With the advancement of pregnancy, the alterations of the hormonal level prepare the pelvis to deliver the child by gradually loosening the ligaments that are in charge of these joints. The associated rise in motion, as well as instability around the sacroiliac joint, often leads to pain in this region.

Some other causes of back pain during pregnancy include:

  1. Gain in body weight: At the time of a healthy pregnancy, the backbone has to support and carry around 25 to 35 additional pounds. It can lead to pain in the lower back region. Also, the weight of the growing baby, as well as the mother’s uterus, exert pressure on the nerves and blood vessels in the back area and the pelvis.
  2. Changes in posture: Pregnancy invariably shits a woman’s centre of gravity. This can gradually and unconsciously lead to adjustment of body posture along with the way she moves. As a result, a woman may suffer from lower back pain and strain.
  3. Alterations in hormone levels: At the time of pregnancy, the body produces a hormone known as relaxin that causes the ligaments present in the pelvic region to relax while the joints become looser in order to prepare the body for the process of delivery. This hormone can also lead to the loosening of the ligaments supporting the spine and therefore cause back pain.
  4. Separation of the muscle: With the expansion of the uterus, two sheets of muscles running parallel from the rib cage to the pubic region may start separating from the centre beam thus causing intolerable back pain.

Though back pain is quite common when you are pregnant, it is advisable to consult an expert to be assured that you are not heading for any risk or complication that may be detrimental to the baby.

1322 people found this helpful

Lower Back Pain - How Ayurveda Can Subdue It?

Ayurvedic Doctor, Chennai
Lower Back Pain - How Ayurveda Can Subdue It?

Back pain is one of the most common problems of old age and a sedentary lifestyle. Blame it on the computer screens or the idiot box, the problem of back pain has increased to a large extent among people across the globe. Researchers believe it is not just old age, but a sedentary lifestyle is responsible for chronic back pain. While there are painkillers available in the drug stores that provide quick relief for the time being, Ayurvedic treatment of the pain is better. Painkillers provide relief only for a shorter period and there is a high chance of re-occurrence of the pain. Back pain needs prolonged treatment. Hence, dependence on allopathic drugs for a longer period can have side-effects on other organs. Ayurvedic remedies are harmless and are effective in eradicating the pain completely. However, one must have the patience to continue the Ayurvedic treatment and have faith in it for the ultimate benefits.

As per Ayurveda, due to a sedentary lifestyle and unhealthy or wrong diet regimen results in poor metabolism, which produces undigested food toxins. Higher accumulation of these toxins into the body plays a major role in Backache.

Ayurveda is one of the oldest sciences of healing and treatment. It helps to achieve longevity. There are two types of treatment procedure in Ayurveda, palliative and purificatory. Ayurvedic practitioners believe that a balanced state of body, mind and consciousness is essential for good health. It can be achieved by purificatory therapy. It refers to the cleansing of the body by removal of toxins or Panchakarma. Kativasti is a procedure that is done prior to Panchakarma. This treatment is very good for backache.

The word Kati refers to the lower abdomen area or the waist. The process of holding warm oil in the region that has been affected is known as vasti. Therefore, Kativasti refers to the process of applying warm Ayurvedic oil on the waist area or other portions of the spine. In this process, the patient is asked to lie down on the bed and then the oil is applied on the affected part, especially the lumbosacral region. Thereafter, a reservoir is built around the affected area. The reservoir is of black gram dough. Medicinal oil is poured into it. The temperature of the oil is kept constant and it is made to pour on the body for some 30-40 minutes. Finally, the oil is gently massaged over the body.

Advantages of Kativasti:

1. It provides strength to the back muscles and joints and maintains the normal curve of the spine.
2. It is effective for any kind of back pain or spine related disorders.|
3. It increases blood circulation in the region.
4. It removes pain related to fractures, dislocation and tumours.

3904 people found this helpful

Bad Posture & Pain - Know How To Correct Both!

Physiotherapist, Hyderabad
Bad Posture & Pain - Know How To Correct Both!

A significant number of people suffer from the adverse consequences of bad posture and yet do not alter the factors of their lives which cause them the problem. In fact, researchers believe that positioning your body poorly while standing, sitting, or during rest is a significant contributor to a whole host of back problems and other muscle and joint-related issues. Good posture is essential for keeping fit, and if you have not paid attention to any of your posture problems, it's high time you did.

How poor posture is defined? 
Poor posture is described as a situation where our spine is positioned irregularly, emphasizing the curves. This results in poor extended positioning that places stress on your vertebrae, muscles, and joints. Over time, this stress may severely weaken the very foundation of the body, and as a result, you may be plagued by a plethora of health problems.

Problems that arise from poor posture - 
Body pains and aches including upper or lower back pain, arm pain, and shoulder pain are widespread problems that arise from poor posture. Other possibilities include lower limb pain including hip and leg pain, ankle or knee pain, headaches and muscle fatigue, due to a buildup of the tension in the upper back, neck, and shoulders. A person who suffers from poor posture is seen to have symptoms such as rounded shoulders, hunchback, slouched structure, bent knees with head tilted forward.

Physiotherapy - A perfect cure for posture problems -
A skilled physiotherapist can evaluate and diagnose your postural traits and help you grow a proper stance in which your back is straight, the chest is up and out, and your abdomen is perfectly tucked in.
A few strategies used by physiotherapists to improve poor posture are manual therapy and soft tissue massage, postural education and training, joint mobilization, pilates, and corrective exercises to improve flexibility and strength.

Exercises that can help -
Specific physiotherapy posture exercises will help you develop proper posture. A few exercises that you can do every day are:

  1. Shoulder Blade Squeeze: Start standing tall with your neck and back straight. Clutch your shoulder blades together as much as possible. Stay for 5 seconds and repeat ten times for three to five times daily provided the exercise is pain-free
  2. Cervical Retraction: Begin by seizing a chair and sitting straight with your feet reaching the floor. Raise your chin to the ceiling without nodding after a few deep breaths. Hold for 5 seconds and repeat ten times for three to five times daily.
  3. Chin Tucks: Begin standing tall or sitting with your back and neck straight. Shoulders should be slightly laid back. Tuck in your chin with no more than a mild to moderate stretch. Keep your nose and eyes facing forward. Hold for a few seconds and repeat the same.

Walking or running every day too helps to correct posture. Standing tall and facing the world confidently indeed gives pleasure. Why wait? Reach out to a physiotherapist, and face the world with confidence.

6061 people found this helpful

Back Pain - Know Forms Of It!

Dr. Devanand D. More 85% (10 ratings)
MBBS, Diploma in Orthopaedics, DNB - Orthopedics, Fellowship in Joint Replacement Surgeon
Orthopedic Doctor, Mumbai
Back Pain - Know Forms Of It!

Back pain is a very common and largely uncomfortable symptom of daily life. It affects a lot of people, and the cause can vary from neurological to orthopaedic. The related problems that back pain can cause include pain along your spine extending to your other muscles, impairment of movement, or difficulty carrying about daily tasks like walking or lifting objects.

The causes of each type of back pain are different, and there are different doctors you should see for each of these. The common types are:

• If you have pain that seems to travel outward from your back to your legs and maybe even your arms, you may have a slipped disc. This disease is not too infrequent, especially among older people. It is caused when a vertebra leaves its rightful anatomical place and settles somewhere else impairing normal bodily functions. Since this is a disorder of both the spine and the skeletal system, you can see either a spine specialist or an orthopaedic for a remedy.

• If you have a persistent pain in your buttocks or your legs that do not go away even after persistent effort, and if you get slight relief every time you lean your whole body forward, you may have spinal stenosis. It is the constricting of the spinal canal at the base, which causes severe pain and discomfort. This condition may be caused by either age or genetic factors and is an ailment of the spine. Therefore, you should visit a spine surgeon for a cure.

• If you have pain that originates in the buttocks but has spread to the whole leg in such proportions that normal walking and standing have become difficult, you may have sciatica. This is a nerve disorder wherein a herniated disc puts pressure on a nerve until there is persistent pain surrounding the nerve. This condition is a nerve problem, and hence visiting a neurologist will offer the perfect solution.

Leg pain has become an indispensable part of the daily millennial's life, thanks to sedentary lifestyles and poor ergonomics. If left untreated, it can give rise to such chronic pain that you may become permanently unable to stand up. Therefore, you need to visit a doctor as soon as symptoms show. Watch out for the symptoms above and visit a specialist accordingly.

1986 people found this helpful

Lower Back Pain - Have Ayurveda At Your Rescue!

Dr. Ankit Agarwal 88% (45 ratings)
BAMS, Bachelor in Acupressure & Healing Science, Foundation Course In Yoga Science (FCYS)
Sexologist, Dehradun
Lower Back Pain - Have Ayurveda At Your Rescue!

Lower back pain is characterized by a constant feeling of pain in the lower back region. There are various Ayurvedic remedies that are used in treating lower back pain. Ayurveda is based on the belief that the body is composed of five elements; air, water, ether, fire and earth. The Ayurvedic remedies help in balancing the various constituents, thus reducing the pain.

The various Ayurvedic remedies for lower back pain are:

  1. Limit intake of spices: Various spices, especially the pungent ones, such as chillies tend to have a drying effect on the body. Excessive dryness in the body leads to an imbalance of the 'doshas', thus resulting in pain.
  2. Stay warm: It is recommended to stay warm in cold weather as the joints in the lower back region may be inflamed due to the cold.
  3. Focus on a proper Diet: Make sure the foods you consume are warm as cold foods can create imbalances in the body. Eating warm foods allows for proper excretion of bodily wastes. Also, include natural foods such as vegetables and fruits in your diet.
  4. Avoid junk food: It is advised to avoid junk food at all costs; eating processed foods leads to toxin accumulation in the body that result in various complications. Thus, try and eat whole foods such as rice, nuts and legumes.
  5. Oil massage: Oiling your body with sesame oil helps in preventing dryness of the body and also enhances blood circulation. It also improves the health of the skin; making it young, supple and fresh.
  6. Exercise regularly: Exercise on a regular basis to keep your muscles and joints healthy. Postures such as the plank and the bridge help in strengthening various muscles of the lower back. The 'Cat cow' is another position that helps in relaxing the nerves of the back.
  7. Pranayama: Alternate nostril breathing techniques help in reducing aches in the body. It also revitalizes and increases energy levels in the body. Try and get into the habit of breathing from deep within the stomach in order to avail of the benefits of pranayama.
1348 people found this helpful

Back Pain - How To Subdue It?

Dr. Sarvajeet Pal 85% (26 ratings)
M.D Medicine, MBBS, Fellowship in Rheumatology
Rheumatologist, Hyderabad
Back Pain -  How To Subdue It?

Back pain is a common problem that most of us have suffered. Pain anywhere in the spine- upper, middle or lower back – are all classed under the category of back pain. It’s a large category but it’s important to note that back pain can be caused due to a number of factors.

The causes of back pain can be varied because the human vertebra is composed of a complex structure of muscles, ligaments, tendons, disks and bones. Disks are cartilage-like pads that cushion the vertebrae, and problems with any of these can lead to back pain. Some of the common causes of back pain are:

  1. Changes in the bony lumbar spine
  2. Problems in discs between the vertebrae like hernias, bulges etc.
  3. Problems in ligaments around the spine and discs
  4. Due to changes in the spinal cord and nerves
  5. Weakened lower back muscles
  6. Problems in the abdomen and pelvic internal organs
  7. Osteoporosis
  8. Posture and lifestyle

Some of the other factors that can cause back pain are:

  • Age: You can suffer from back pain at any age but the older you get, the more your chances of getting back pain. It is significantly more common among adults aged 35 or above. Strain is the most common cause of back pain. It can be due to strained muscles, ligaments or a muscle spasm caused due to lifting something too heavy or not using the correct posture when lifting something. It can also be caused due to an abrupt and awkward movement Arthritis can also cause back pain as it may cause a narrowing of the space around the spinal cord known as stenosis. Abnormal curvature of the spine can also cause back pain.
  • Other reasons: Issues such as Cauda equina syndrome which affects the bundle of spinal nerve roots that arise from the lower end of the spinal cord and cancer of the spine or a tumour located on the spine which presses against a nerve can result in back pain. Infections of the spine or other infections such as pelvic inflammatory disease in women, bladder, or kidney infections may also lead to back pain.

Pain in the spine is the most common symptom of back pain. Other symptoms can be tenderness, numbness, inflammation, and pain in legs or hands. The nerves of the back could be affected by structural problems in the spine such as a bulge in the disc or herniation or disc rupture. This can press against a vital nerve which controls muscles in arms and legs, causing pain.


  • Back pain can usually be managed with over-the-counter (OTC) painkillers and by applying a hot compress or an ice pack to the area to relieve pain.
  • Resting also helps.
  • A change in lifestyle especially by improving body posture while using the computer at work will be effective.

If the first line of treatment doesn’t work, doctors would prescribe

  1. NSAID Medication: These are non-steroidal anti-inflammatory drugs such as Codeine or hydrocodone which are prescribed for short periods
  2. Physical therapy: This therapy uses the application of heat, ice, ultrasound and electrical stimulation to the back muscles and soft tissues to help alleviate pain. A physical therapist would suggest flexibility and strength exercises for the back and abdominal muscles. They would also suggest ways to improve posture and hence reduce back pain.
  3. Cortisone injections: In severe cases, back pain sufferers would be given cortisone injections in the epidural space, which is the space around the spinal cord, to reduce pain by reducing inflammation.
  4. SurgeryThis is useful for treating herniated discs, ruptured discs or a bulge. Tumours are also removed surgically to treat back pain.
2003 people found this helpful

Spine Care According To Ayurveda!

Dr. Swapnil Gawande 88% (46 ratings)
BAMS, MD- Alternative Medicine, PGDEMS, PG Diploma in Arthritis Care, Bhandari Spinal Integration Technique, CERTIFICATION IN SPINE MANUAL THERAPY, Certificate in Panchkarma, Certification in Manual Therapy, Certified NLP Master Practitioner, PG Cerificate in Marm therapy, PG Certificate in Chiropractics & Osteopathic Manual therapy, Certificate in kinesthetic tapping, Certificate in Dry Needling
Ayurvedic Doctor, Akola
Spine Care According To Ayurveda!

Spine is one of the most important bone structures in the human body. It supports the whole body and is located on the back, connecting the brain to the body. Spine is really sensitive and a small injury can lead to a serious health problem. The most common regions of spinal pain are in the lower back (lumbar region) and in the neck (cervical region).

An injured, damaged, or unhealthy spine can result in a serious issue and can affect one’s daily life adversely. It might even possess a serious risk to the normal functioning of the body and the nervous system. Caring for the spine is as important as caring for the vitals like the brain or heart.


Spinal problems could be from birth or might happen due to various reasons. Spine problems happen with ageing too, as it starts wearing down. There are many reasons for a spinal problem. Some of the possible causes are mentioned below:

  1. Lack of calcium

  2. Osteoarthritis

  3. Unhealthy and unbalanced diet

  4. Kyphosis

  5. Accident or injury

  6. Neurological problems

  7. Sciatica

  8. Wrong posture

  9. Ageing

  10. Scoliosis

  11. Pregnancy

  12. Obesity

  13. Neck (whiplash) sprain

  14. Ankylosing Spondylitis (arthritis of the spine)

  15. Neck strain

  16. Tumor

  17. Spondylolisthesis


It is not usually easy to diagnose the problem of the spine by oneself. But, one should pay serious attention if they have severe pain or the pain is not fading away even after taking medications. One could be in urgent need of a doctor if he/she finds their limbs numb after waking up or could not control their natural calls. One might need to go through several medical tests to correctly diagnose the root cause of the problem. Some of the problems strictly require surgery as a treatment. If there is a medical treatment or physiotherapy is done, it is generally long-term.


  1. Avoid heavy weight lifting

  2. Avoid walking long distances

  3. Fix the posture

  4. Avoid sitting in the same posture in the same spot for too long

  5. Maintain a healthy weight.

Spine Care According to Ayurveda:

● There are various asanas, exercises, and postures that help reduce back pain. One can perform one or various asanas depending upon the nature of the problem and severity of the same.

● Oil massages help treat several types of back injuries and problems. Every treatment oil is made with different ingredients and different types of massage techniques goes into the treatment depending upon the severity and problem.

  1. There are various types of yoga that go well for the treatment of spine problems. One should not try these yoga postures on his/her own with or without the spine issue, as incorrect yoga can exaggerate the problem. This should be done under medical professionals and yoga experts.

  2. Ayurvedic medications are also given to control the pain which again depends upon the type of problem and its intensity.  

  3. A healthy and balanced diet plan is often considered a major part of treating spinal issues.  

Take Away:

One might have spine pain once in a while due to certain reasons, but it should not be avoided if the pain takes longer to fade or one finds some abnormality in the structure of the spine as it could be a symptom of some serious health problem. A minor problem can be healed by just changing one’s posture and diet, but surgery could be needed in case of injury or other serious issues.

1733 people found this helpful

Lower Back Pain - Causes, Symptoms & Treatment!

Dr. Navin Sahu 85% (34 ratings)
MBBS, Diploma in Orthopaedics, M.Ch - Orthopaedics
Orthopedic Doctor, Gurgaon
Lower Back Pain - Causes, Symptoms & Treatment!

Lumbago or Lower back pain is a condition that is characterized by mild to serious pain or uneasiness in the lower back region. Lower back pain is more prevalent among the youth whose work includes physical exertion or sitting for long hours and is also common in individuals belonging to the 'retirement age' because of their sedentary lifestyles. The pain might be acute (sudden and extreme) or chronic if it has been endured over a span of three months. 

The most common causes of lower back pain are: 

  1. Overuse of the muscles and includes strains or sprains of soft tissues such as muscles, ligaments and vertebral compression fractures. 
  2. Pressure on the roots of nerves due to conditions such as spinal canal stenosis (narrowing down of the spaces within the spine) or herniated disc (a condition of the rubbery disc present between the spine bones (vertebrae)). 
  3. Osteoarthritis is a condition wherein the shock absorbers, found in the joints, progressively break down. 

When it affects the spine, the condition causes back pain by stiffening the spinal joints. Symptoms of Lumbago (Low back pain) include: 

  1. Stiff back 
  2. Numbness in the legs 
  3. Loss of weight 
  4. Difficulty in urinating 
  5. Sciatica, which is the pain running down the lower back to hips, legs and thighs. This occurs due to a compression by an intervertebral disc in the back, which leads to a pinched nerve. 

How to diagnose lower back pain or a slipped disc?

Some methods that can be utilized for diagnosing back include Xray, CT Scans, Myelogram and MRI scans. 

Treatment options are available -
Exercises along with correction of bad posture for relieving back pain are a common component of any treatment plan. Factors such as type and severity of the pain as well as the patient?s history can help in determining the type of treatment that can be administered. In most cases, the recovery time is usually six weeks without surgery. Typical treatment of back pain includes the use of muscle relaxants, painkillers and physiotherapy. Surgery is suggested in severe cases. Some other treatments are discussed below: 

  1. Rest: A period of rest and inactivity would help the injured tissues to recuperate and relieve back pain. However, extended periods of rest lead to the weakening of muscles and hence might prolong the existing back pain. 
  2. Heat and ice packs: Both heat and ice therapies are used according to the patient's preference to reduce inflammation. 
  3. Medications: A large variety of prescription and over-the-counter medicines are available. Some reduce back pain caused by inflammation and others prevent the pain signals from traveling to the brain. Examples would include acetaminophen, celecoxib and diclofenac.
1243 people found this helpful

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