The “ooh””, “aah” and “ouch” one hears ever so often with a hand on the back, is becoming ever so common as an exclamation in agonizing pain in the back. Even more usually visible is bent figures, improper gait and holding the back as if for support. Backache has always tormented the human frame but it is becoming increasingly common with the changed lifestyles we all have.

Our physical exercise is minimal and we spend hours bent in front of our tables, in front of computers and sleeping on the softest beds that make our back weak, instead of strengthening it, the way the hard floors did for our ancestors. With ever increasing backache suffering, the remedies for it have also flooded pharmacies. Doctors prescribe mild anti-inflammatory drugs, painkillers and in the worst cases, steroids. Research however, proves that alternate medicine, home remedies and back specific exercise are equally effective not just in reducing back pain but also strengthening the back.

Drugs suppress symptoms and each has its long list of side effects. It is therefore advisable to use home remedies that would benefit the back and if for some reason, they do not help in improving the backache, they at least do not leave any side effects.

Medication and exercises apart, there are some simple and very effective measures we can all adopt to get rid of back pain. Consistent commitment to stick to these remedial measures will help in improving backache considerably to pick up threads of normal life again. Some of the common but most neglected ways of improving backache include:

Improving Posture: A defective posture, that is, not sitting and standing erect, leads to a curve in the back and stretches the muscles in an incorrect manner. Almost every third person we cross is stooped or has a hunch. These impact the back adversely, leading to chronic backache. Simply making a conscious effort to sit, stand and walk erect would bring tremendous relief to backache. If you find it difficult, you can tie a hard plank of wood to your back for a few hours, since this would make bending and stooping painful, and you would have no choice but to keep your back straight all the time. Soon a correct posture will return.

Correct sleeping position: The exhausted body often forgets what position it is lying in as it drifts into deep sleep. The result is terrible backache on waking up. The solution is easy and simple. A little bit of effort to sleep right, that is, lying on the side with knees bent and preferably with a pillow placed between the knees, will work to keep the spine in the correct position and there will be no backache in the morning. For those preferring toile straight can just lie on their back with a pillow or cushion under the feet to raise them.

Better Mattresses: An old, lumpy, uneven mattress can trigger backache just as much as an extra soft mattress. Firm mattresses that do not get depressions where you sleep are preferable. The mattress provides cushioning to the spine for six to eight hours every night, but every individual has to find a mattress that gives his back the right support. The best way to select a mattress is to lie on it for at least fifteen minutes to see how the back takes to it.

Pillows for backache: Often, a high pillow that is not soft, stretches the upper back and that leads to the whole back area getting tense and you experience severe spasms of pain. A simple remedy is to take a soft, low pillow that cushions the head, provides support to the neck without hurting the back.

Weight loss: With an increase in the body weight, the pressure on the back increases and backache is a natural consequence. In this case, the backache will not improve till drastic steps are taken to reduce weight by regular exercise and diet control.

Swimming: Swimming is considered to be the bets exercise for improving backache. It is perhaps the best fitness exercise that is especially beneficial for the back. Swimming keeps the back straight and the body remains stretched with the head kept over the water. This is very effective in healing the sore back.

Cycling: Cycling has been known to heal hundreds of bad backs and helps in reducing backache since it helps to strengthen the back muscles.

Complete rest: Rest is important for the back and lack of adequate rest increases the intensity of backache. Backaches due to lack of rest will not get cured till complete and adequate rest is taken.

Wearing proper shoes: The back gives support to the body and the back receives support from the legs and feet. Feet need to be cushioned in soft closed shoed that effortlessly help movement. High-heeled shoes change the gait and exert pressure on the back instead of giving it the support it needs, High heels and shoes without proper soles are unadvisable for people with backaches.

Heat treatment: Heat to the back with a hot pad or a hot water bottle helps to soothe the sore muscles of the back and ease the pain emanating from them.

All these are simple, inexpensive methods of improving backache, which do not include medication, visits to doctors, suffering from side effects or using expensive equipment. These ten ways are so common but unfortunately, neglected despite the fact that they are highly effective in curing backache.

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