Top 7 Tips for Back Pain From Gold Medal Physiotherapy

It can be difficult to pinpoint the cause of back pain, but there are many things you can do to lessen it or prevent it from getting worse. It’s all about relaxing, reducing stress, protecting your spine, and developing your muscles. By making a few minor adjustments to your daily routine, you can keep your back healthy and pain-free for a long time. If you are experiencing severe pain, you should visit the best Physiotherapist in Gurgaon

As you sleep, place a pillow under your knees.

The compression of your spine occurs when you sleep on your back. Raising your legs relieves the pressure on your back while you sleep. You can cut the pressure in half by placing a pillow under your knees.

Activate your center.

Exercise has many known advantages for your health. Your risk of back-related injuries like strains and muscle spasms can be decreased by adhering to a regular strength-training regimen that emphasizes your core muscles. To build a stronger, more flexible back, try including back and abdominal strengthening exercises in your workout at least twice a week.

Increase your calcium and vitamin D intake.

Having strong bones can prevent osteoporosis. It is one of the most typical causes of back pain in later life, particularly in women. You can keep the bones in your spine strong by consuming enough calcium and vitamin D. includes calcium:

  • milk
  • yogurt
  • leafy greens
  • vitamin supplements

Vitamin D is in:

  • fatty fish
  • egg yolks
  • beef liver
  • cheese

Straighten up

Good posture has other benefits than just making you look more refined. It protects the intricate components of your spine so it can continue to function and be healthy. Poor posture puts strain and stress on your back and can change how your spine is built. Try to keep your shoulders from hunching, slouching, or bending sideways when you are standing.

Do not slouch at your desk.

If you’re sitting in an office chair, maintain the same upright posture habits you do when standing. Maintaining good posture and supporting your back is especially important if you spend much time sitting down daily. Ensure your lower back is supported strongly by the chair you choose when you sit and that your knees are slightly higher than your hips.


Your back will suffer if you stand, sit, or lie still for an extended period. Get up, move around, and perform some simple stretches whenever you can to reduce daytime stress. As you do this, your back’s blood circulation will be improved. It can also ease any pains or tension brought on by inactivity.

All the above tips will help you reduce back pain in no time. But if you are still experiencing back pain, you should visit Gold Medal Physiotherapy. They are the best and have different back pain treatment Gurgaon methods for your back pain forever. 

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