Thursday, 21 July 2016

“Tips to Lower Your Back Pain Successfully” ―Professor M.S.Rao

“The hopes of tomorrow can often diminish the pains of today.” ― Reed B Markham, American Educator

Research shows that most people suffer from lower back pain globally. Reports of lower back pain are higher among the people who lead a sedentary professional life. It is also more among athletes and sportspersons.

Many people think that back pain cannot be cured. The fact is that back pain can be cured if people follow a disciplined life. Here are some tips to lower your back pain.
  • Do physical exercises regularly to stretch your body and develop flexibility and agility.  
  • If you sit in front of computer system for a longer time, make it a practice to get up periodically to stretch your body.
  • Hit gym and consult the coach or trainer who will give you a set of exercises to do. Follow them sincerely. If you find that there the pain gets severe, avoid doing those exercise. Instead, do exercises that give you relief from pain. Include cardiovascular exercises along with stretches in your list of exercises.
  • Go for a walk regularly. Avoid jogging as it might create friction in your lower back.
  • Go for swimming. It is a great exercise impacting all areas in your body effectively.
  • Consult physiotherapist who will help you do exercises effectively. Initially, do under his supervision to lower your pain and then do independently.   
  • Excess weight puts excess strain on your spine. Hence, ensure that you maintain your weight as per your height, age and gender. 
  • Avoid taking drugs such as pain killers.
  • Do yoga regularly.
  • Avoid stress and anxiety. Don’t brood over your lower back pain. Give enough rest to your body by sleeping. It gives you relief from pain.
  • Sleep on hard bed. If possible, sleep on the floor.
  • Don’t go for a complete bed rest. Get up and do light physical exercises as prescribed by physiotherapist or doctor or trainer.
  • Go for surgical treatment, if the pain is severe.

As age advances, there is a loss of bone strength from osteoporosis leading to fractures. Hence, lower back pain is more common in old age people.

At the Workplace

Keep yourself ergonomically supported when you work. Keep your feet firmly on the floor. Ensure that you are using a right desk chair to support your lower back. Sit upright for most of the time although it is difficult. Change your postures regularly. It prevents you from putting pressure on a few portions of your body for a longer time. Take break from your work every one hour and stretch your body. Do exercises in your office gym, if it is equipped. Remember, lower back pain can be cured if you take appropriate steps sincerely and timely.


Walter Anderson once remarked, “Bad things do happen; how I respond to them defines my character and the quality of my life. I can choose to sit in perpetual sadness, immobilized by the gravity of my loss, or I can choose to rise from the pain and treasure the most precious gift I have - life itself.” It requires a change in attitude and approach to handle this issue. People must understand the challenge in the early stage to bring a change in their work and habits to cure their lower back pain.

“Find a place inside where there's joy, and the joy will burn out the pain.” ― Joseph Campbell

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Life is great!

Professor M.S.Rao, India
Founder of MSR Leadership Consultants India
Recipient of 10th International Prestigious Sardar Patel Award―2015

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