Drugs prescribed to relieve pain or relax muscles in backache disorders do not cure common back problems. These can become habit forming and may actually perpetuate the disease in case of excessive intake.

Certain safety measures, especially, for people in sedentary occupation, are necessary to
relieve and prevent backache. The most important of these is exercise which improves the
supply of nutrients to spinal discs, thereby delaying the process of deterioration that comes with
age and eventually affects everybody. Safe exercises include walking, swimming and bicycling.

The latter should be done keeping the back upright. Controlling one’s weight is another
important step towards relieving backache as excess weight greatly increases the stress on soft
back tissues.

Those with sedentary occupations should take a break to stand up every hour. Soft cushioned
seats should be avoided and position should be changed as often as possible. Persons with
back problems should sleep on a firm mattress on their sides with knees bent at right angles to
the torso. They should take care never to bend from the waist down to lift any object but instead
should swat close to the object, bending the knees but keeping the back straight, and then stand
up slowly.

Neck tension arising from long hours at the desk or behind the wheel of the car can be relieved
by certain neck exercises. These include rotating the head clockwise and anticlockwise, allowing
the head to drop forward and backward as far as possible and turning the head to the right and
left as far as possible several times. These exercises help to loosen up contracted neck muscles
which may restrict the blood supply to the head.

The diet of those suffering from backache should consist of a salad of raw vegetables such as
tomato, carrot, cabbage, cucumber, radish, lettuce and at least two steamed or lightly cooked
vegetables such as cauliflower, cabbage, carrot, spinach and plenty of fruits, all except bananas.

The patients should have four meals daily. They may take fruits and milk during breakfast,
steamed vegetables and whole wheat chapatis during lunch, fresh fruits or fruit juice in the
evening and a bowl of raw salad and sprouts during dinner.

The patients should avoid fatty, spicy, and fried foods, curd, sweetmeats, sugar, condiments as
well as tea and coffee. Those who smoke and take tobacco in any form should give them up
completely.
Proteins and vitamin C are necessary for the development of a healthy bone metrix. Vitamin D,
calcium, phosphorous and the essential trace minerals are essential for healthy bones. Foods
that have been processed for storage to avoid spoiling have few nutrients and should be
eliminated from the diet. Vitamin C has proved helpful in relieving low-back pain and averting
spinal disc operations.

Hot fomentations, alternate sponging or application of radiant heat to the back will also give
immediate relief. Yogic asanas which are beneficial in the treatment of backache are
bhujangasana, shalabhasana, halasana, uttanpadasana and shavasana.

The back can be strengthened through proper nutrition, exercise and relaxation and in the
process general health will also improve.

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