Sleep on your back with a pillow under knees or on your side with one between legs to reduce spinal pressure.
Improve Your Sleeping Position
Fix Your Posture
Keep your feet flat, back straight, and shoulders relaxed when sitting or standing to reduce stress on your lower back.
Stay Active
Light exercise like walking, swimming, or yoga strengthens muscles, keeps your spine mobile, and prevents stiffness from prolonged inactivity.
Stretch Daily
Incorporate gentle stretches like cat-cow, child's pose, and spinal twists to loosen tight muscles and improve range of motion.
Ice packs help reduce swelling in acute pain. Use heat pads for muscle tightness apply for 15-20 minutes at a time.
Use Heat or Ice
Over-the-Counter Relief
Non-prescription pain relievers like ibuprofen or acetaminophen reduce inflammation and discomfort. Always follow label instructions or check with your doctor.
Maintain a Healthy Weight
Extra weight strains your back. Eating healthy and staying active reduces pressure on the spine and lowers risk of pain.
Seek medical help for ongoing pain, tingling, or weakness, as it may signal serious issues like nerve damage or disc problems.
Know When to See a Doctor
46D, Jawaharlal Nehru Road, 200 Feet Ring Rd, Kolathur, Chennai, Tamil Nadu 600099
+91 9600171806