(Specialist Orthopaedic Surgeon)

How To Manage (And Treat) Your Back Pain At Home?

Work from home is now a new normal for millions of professionals. And by the looks of it, that isn’t going to change anytime in the weeks ahead.

Sitting in the comfort of home and working – that’s good news for many. However, comes with it also some health-related challenges. More people are already complaining about their back pain. If you’re among them, you know how discomforting and distressing it gets. And in severe cases, back pain can even disrupt your regular lifestyle.

Now, you are usually recommended to consult the best spine surgeon in Lake Town and work out a treatment plan. But in these uncertain times when the risk of exposure to coronavirus is high, we get it if you don’t want to go outdoors and visit any clinic. In such a case, DIY home remedies come in handy.

Here’s how you can manage and treat your back pain at home:

1. Invest In A Comfortable Seating Solution

Unless you had a well built-in workspace at home, there’s a good chance that your chair isn’t ergonomically efficient to comfortably support your back. So, you might want to give your chair a hard look; you’re spending most of your day on it. If it’s not comfortable and doesn’t hold good posture, you might want to purchase a new chair.

At the same time, also heed to the desk; make sure it is of the right height, and in the right position, so that you don’t have to hunch over when looking at your computer screen.

2. Put On Some Ice And Heat Compression

If it’s searing pain, put an ice pack on your back. It would reduce inflammation. After that, put heat compression on the same spot. It would loosen up the muscles and tissues. Do this a few times a day. Your back will see so much better.

3. Outline Newer Habits

You’re now working from home… Your lifestyle has changed; why hasn’t your habits?

Make it a point to walk more. Take a break every half-an-hour; get up, stretch, and walk for a few minutes. Start working out. Keep an eye on your posture; stand and sit straight. If you smoke, stop. If you gorge on too much carbs, pick a healthier diet. If you don’t get proper sleep of 8 hours every night, sleep more.

Outline and adopt newer habits. It would help prevent and manage all the common orthopedic problems.

4. Get Your Weight Under Control

This is quite simple: If you’re overweight and you’re spending a lot of your time sitting, you would experience back pain because excess stress is put on the spine. So, measure your ideal BMI and achieve that with exercise and diet.

5. Start Doing Yoga

There are countless benefits of yoga, including it helps manage and treat back pain. So, if you don’t already, start doing yoga every day. Try different poses that focus on the spine, including the downward-facing dog, sphinx pose, extended triangle, locust pose, and two-knee spinal twist. In a matter of a few weeks, you will notice a significant improvement in your back.

6. Try OTC Pain Reliever

Quite a no-brainer… If the pain is persisting and very discomforting, try over-the-counter pain reliever. The likes of aspirin, ibuprofen, and Tylenol can help ease your inflammation. But make sure to consult the pharmacist. If you have any existing conditions, you might have to avoid some of these medications.

7. Talk To A Doctor On The Phone

Telehealth is becoming popular now. Call the best orthopedic doctor in North Kolkata and consult over the phone. Tell them your problem and listen to what they suggest. If they don’t offer telehealth service, ask them if the clinic is open. If yes, make an appointment right away.

Back pain doesn’t just disappear. Moreover, the underlying problem, at times, could be serious. Treating it in priority is a good idea. You might have to do an x-ray that will help identify the issues with your spine. In several cases, the doctor may even ask for MRI and electromyogram. Follow their advice and work along with them to treat your back pain.


These are 7 tips to manage and treat back pain at home.

With work from home becoming a new norm now, it’s essential that people take sufficient steps to steer away from the bone and joint-related problems. Small measures can make a significant effect in overall orthopedic health, including on your spine.