back pain


If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.

Avoid sleeping on your stomach because it puts a lot of strain on your back. If it’s the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back.

The type of mattress you need depends on your body type. A soft mattress can be good if your hips are wider than your waist because it will let your spine stay straight while you sleep. If your hips and waist already line up straight, a harder mattress might feel better because it will give you more support.

Be extra careful when you get in and out of bed. Bending forward at your waist or making quick and jerking motions can cause you more back pain.

Take your time and roll over onto one side and use your arms to push your way up. You can then swing your legs out of bed to stand up slowly. Reverse the movements when it’s time to lie down at night.

Getting regular physical activity is a great way to improve the quality of your sleep. But doing targeted exercises to strengthen your core, the muscles in your abdomen, hips, lower back, and pelvis can also help ease back pain.

Talk to your doctor about which poses are safe for you to practice and which ones won’t make your pain worse. It might be helpful to start off using yoga props like blocks and bolsters for added support so that you can hold poses comfortably.

back pain, physical therapy for back pain


In general, you should attend physical therapy until you reach your physical therapy goals or until your therapist and you decide that your condition is severe enough that your goals need to be re-evaluated. Typically, it takes about 6 to 8 weeks for soft tissue to heal, so your course of physical therapy may last about that long. Of course, if you have a serious condition or a progressively worsening condition, your course of rehab may take longer.

Sometimes, your condition may rapidly get better, and you may notice an improvement in pain control, range of motion, and strength within a few sessions of physical therapy. In this case, you may only attend therapy two or three times, and then hopefully be discharged with a home exercise program that can help you prevent or manage future episodes of your condition.

back pain, Benefits of massage for Lower Back Pain


Lower back pain is one of the most common and costly musculoskeletal problems in modern society. The 3 main benefits of massage are as follows:

  • Massage improves blood circulation, which aids in the recovery of muscle soreness from physical activity.
  • Massage relaxes muscles for an improved range of motion. Muscle relaxation also helps with insomnia.
  • Massage leads to increased endorphin levels. The increase in endorphin levels is one of the greatest benefits of massage therapy. Endorphins are the chemicals the body produces that make you feel good, which is very effective in managing pain.
back pain


Shoes you are wearing can influence and exacerbate back pain. The wrong shoes can even cause back pain. That is especially true of people fond of stiletto heels, which can throw their bodies out of alignment and stress the back.


Make sure the shoe shape matches your foot shape

Whether you have inflammatory arthritis like rheumatoid arthritis (RA) or the more common osteoarthritis (OA), many people need a shoe with a roomy toe box to accommodate the bunions, hammertoes, and deformed joints that often accompany their disease. These pressure points can be excruciating for already tender arthritic feet.

Look for shoes that offer lots of support

You get support primarily from the sole of the shoe — it should be wide, rigid, and only bend where your foot bends (at the toes) — and a stable heel counter, the back of the shoe that cups your heel and keeps your foot in place, which helps to prevent friction and pain.

Consider rocker soles

These slightly curved soles gently propel you through the gait cycle, distributing your weight more evenly to reduce the strain of walking on the foot, ankle, and toes.

Get the right type of material

Pick a shoe made of a material that’s soft and accommodating especially if you have issues like bunions or hammertoes.

Look for shoes with removable insoles

Shoes with removable insoles allow you to put in your own customised or over-the-counter insoles without making the shoe too tight.

back pain


A herniated disk can press on the nerves in your spine and cause pain, weakness and sometimes numbness. Sometimes these symptoms can be severe enough to disrupt your life.

Most of the time the problems from your herniated disk should start to improve on their own within a few weeks. In the meantime, try one or more of these treatments to help you feel better.


Take it easy for a few days. Rest can relieve swelling and give your back time to heal. While your back hurts, avoid exercise and other activities where you have to bend or lift.


Take an over-the-counter pain medicine like ibuprofen or naproxen. These medicines can help relieve your pain and bring down swelling. Just don’t use these for more than 10 days without talking to your doctor.

Physical Therapy

Some exercises can help improve the symptoms of a herniated disc. A physical therapist can teach you which exercise strengthen the muscles that support your back.
Physical therapy programs also include:

  • Aerobic exercises – such as walking or riding a stationary bicycle
  • Ice and heat
  • Stretching exercises to keep your muscles flexible
  • Electrical muscle stimulation
  • Ultrasound therapy


If rest, pain relievers, and physical therapy don’t help with your pain, your doctor can inject steroid medicine into space around your spinal nerve. This is called an epidural injection. The steroid can help bring down the swelling, help you move more easily, and ease pain from a herniated disk.


Most people with a herniated disk don’t need surgery. Rest and other treatments should start to improve your symptoms within 4 to 6 weeks. But if your pain doesn’t improve, surgery might be an option.

Talk to your doctor about surgery if:

  • You’re not getting relief from pain relievers, injections, and physical therapy.
  • Your symptoms keep getting worse.
  • You have trouble standing or walking.
  • You can’t control your bowels or bladder.
back pain


The average person is born with 33 individual bones in the back (the vertebrae) that interact and connect through flexible joints called facets. By the time a person becomes an adult most have only 24 vertebrae because some vertebrae at the bottom end of the spine fuse together during normal growth and development.

The back has more than 100 joints each with its cluster of tendons, ligaments and muscles. Yet we often subject this complex structure to heavy loads and stresses.

Poor posture, careless lifting and many everyday tasks from weeding the garden to carrying heavy shopping can cause painful strains and sprains on the back. Sometimes you simply may not know why back pain has appeared.

In most cases, the cause of back pain is ‘mechanical’ (that is, not caused by disease), which means the pain will usually get better over time. In other cases, the cause of back is diseases and old age in some cases. When the back pain does not get better over time, it will be a good idea to visit your doctor for advice.

back pain, Back pain at home


While many of us are putting in long hours working from home, we may not miss the commute to the office using public transport but, our back misses the break from the all-day sitting sessions.

One way to help ease the suffering is to invest in one of the best seat cushions for back pain. The main benefit of a posture-correcting cushion is that it will help ease compression in your spine.

High-density memory foam can provide relief from lower back pain and offer an extra level of soothing support. So, if you are one of the millions of people who need to relieve lower back pressure while seating on a chair, try a medication-free solution that provides relief the natural way.

Now, are you sitting comfortably? If not, the seat cushion below is an example of the cushion you need to invest in:

back pain


Medical risk factors that can cause back pain include:

  • Osteoarthritis. This is the most common type of arthritis that causes joints to become painful and stiff.
  • Sciatica. Irritation of the nerve that runs from the pelvis to the feet.
  • Slipped disc. Pain and back spasms can occur when a disc of cartilage presses on a nearby nerve.
  • Pregnancy. Pregnant women are more likely to develop lower back pain due to carrying more weight.
  • Cancer of the spine. An example is a multiple myeloma.
  • Cauda equina syndrome. Where the nerves in the lower back become severely compressed.
  • Spondylolisthesis. Where a bone in the spine slips out of position.
  • Kidney stones.


Lifestyle risk factors that can cause back pain include:

  • Occupational hazards. Jobs that require repetitive bending, lifting and standing or sitting for long periods without a break put employees at greater risk of back pain.
  • Poor posture. Forgetting about posture and the tendency to slouch adds strain on the back and can cause muscular back pain.
  • Sedentary behaviour. Sitting for too long and not getting enough movement or exercise.
  • Exercise and sporting injuries. At the opposite end of the spectrum, pushing yourself too hard in the gym or sustaining a sporting injury can trigger back strain.
  • Excess weight. Being overweight adds more stress to the back and joints.
  • Fashion choices. High heels not only affect standing and movement but change posture and can exacerbate lower back pain in the process.
  • Smoking. One study found smokers are three times more likely to develop chronic back pain.
back pain, Working from home & back pain


If you can work from home, work from home. Although you may be able to get your work done at a cramped desk or in poor light, none of these things is great for your body. When you hold yourself in awkward positions, you may get problems with your muscles, tendons, ligaments, or nerves.

Below are the most useful tips when you are working from on a computer:

  • Create space for your legs. Choose a work surface that offers plenty of space for your knees, thighs, and feet. Try not to sit directly in front of drawers or cabinets.
  • Protect your back. To help keep a healthy posture, an office chair with lumbar (low back) support is best. If you use a hard-backed chair, choose one that lets your knees stay level with your hips. Pad your chair with a seat cushion and place a rolled-up towel behind your lower back. If your chair has armrests, adjust them so that your shoulders stay relaxed.
  • Support your feet. One trick to getting your posture right is to keep your feet flat on the floor. If the chair you use doesn’t allow that to happen, use a footrest. You can also place a small stack of sturdy books under your feet.
  • Keep your computer screen at eye level. If your computer screen is too low and you have to tuck your chin into your chest to see it, this can lead to neck, shoulder, and back pain. If you can, place your screen on a surface that’s arm’s length away and eye level.
  • Get your lighting right. Natural light will help you see your work better. To reduce glare, set up your workspace to the side of a window instead of having it in front of or behind you. Your computer screen should be brighter than the sun outside, so adjust your blinds or pull down your shades on sunny days.
  • Take frequent breaks. Once you get your home office set up, don’t feel like you have to stay there all day. Your muscles can get tired and sore from supporting you when you sit, which may lead to other problems over time. Try to take a 1- to 2-minute break every 20 to 30 minutes that you’re at your desk. Stand and gently stretch.
  • If you can, get a standing desk. Stay on your feet as you work on your laptop or computer and you may be less likely to have shoulder or back pain. If you don’t have a standing desk, place your laptop on a high counter, shelf, or an ironing board. It may take a while to get used to this way of working. To keep your legs and feet from getting sore, stand for no more than 30 minutes at first. A cushioned kitchen mat will also help.
  • Keep your keyboard in reach. If you have to stretch to reach your keyboard, you’ll strain your arms. When typing or using a mouse, your wrists should be straight, your elbows close to your body, and your hands even with your elbows or slightly lower.
  • Cushion your wrist. If your wrists or lower arms press against the edge of your work surface too much, you may start to feel pain or tingling. As the tissue to these areas gets squeezed, blood flow can slow. To stave off problems like carpal tunnel syndrome, use a wrist cushion. You can also pad hard edges of your desk or table with a folded washcloth.
  • Make your phone hands free. If you often talk on the phone while you work at a computer, protect yourself from a stiff neck. Place your phone in speaker mode or use a headset, especially if you type or write at the same time.
  • 20-20-20 rule. For every 20 minutes that you look at your screen, take 20 seconds to stare at something else about 20 feet away. Changing your focus, even briefly, allows your eyes to rest.