Book free consultation for all your rehab needs.

Dealing With Back Pain

Reviewed by

Team Resolve

February 24, 2022

Dealing With Back Pain

Back pain is a very common problem that many of us will experience at some point in our lives. The good news is that, in most cases, it isn’t a serious issue, and it could simply be the result of a muscle or ligament strain. However, it is still advised to consult a doctor just to ensure that there is no serious issue. Here are some ways you can deal with back pain:

Table of Contents


Nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen (commonly available as paracetamol in India) are two types of over-the-counter pain relievers that are frequently used to treat back pain. Both have some side effects that some people may be unable to tolerate. Before taking pain relievers, it is important to consult a doctor. Also, don’t expect the medication to solve your pain problem on its own. Any back pain will most likely require more than one type of treatment.

Physical Therapy:

Physical therapists can teach you how to sit, stand, and move in a way that keeps your spine aligned and relieves back strain. They can also teach you specialized exercises to help you strengthen the core muscles that support your back. A strong core is one of the best ways to avoid future back pain. It can be reduced by increasing your strength, flexibility, and endurance, but it takes time.

Good Sleep:

Sleeping can be difficult when you have back pain. It can be a vicious cycle because not getting enough sleep can in turn make your back worse. The intensity of back pain increases by sleeping in an uncomfortable position. It is advised to start lying on your side while sleeping. Putting a pillow between your knees will keep your spine in a neutral position and also relieve back strain. So if you must sleep on your back, place a pillow between your knees. It is equally important to make sure you sleep on a mattress that is firm enough for your back to remain straight.

Good Posture:

We all know that slouching (sitting or standing with a bent back) is harmful to our back. In addition, poor posture can actually increase pain, especially if you sit for long periods of time. So make sure you don’t hang down over your computer. You can start by trying to sit up straight, with your shoulders relaxed, and your back against the back of your chair. Placing a pillow or rolled towel between your lower back and the seat can also help. Maintaining your feet flat on the floor can also help ensure good posture.

Cognitive Behavioral Therapy (CBT):

CBT is a method of psychotherapy. By encouraging new ways of thinking, CBT can help manage chronic back pain. It could include relaxation techniques as well as methods for maintaining a positive attitude. According to studies, patients who receive CBT tend to become more active and exercise, resulting in a lower risk of back pain recurrence.


Some diets, particularly those high in trans fats, refined sugars, and processed foods, are extremely inflammatory. Make sure you consult your doctor to determine whether your diet is contributing to your chronic pain and how you can change it. Maintaining a healthy weight may also help alleviate  by relieving the pressure on the spine.

Heat And Cold Application:

A heat pack applied to the affected area can help relieve pain and stiffness. You can use a reusable heat pad, which can be purchased at pharmacies, and or a hot-water bottle. A hot bath or shower can have a similar calming effect. Alternating between heat and ice therapy throughout the day or week may be beneficial. You could try hot and cold packs to see what works best for you. To avoid skin burns or irritation, keep your skin away from direct contact with heat or ice packs. Applying ice or heat for 15 to 20 minutes at a time is usually sufficient.

Pain Management Programmes:

Pain management programs may assist you in controlling your pain and teaching you how to live with chronic pain. They are usually sessions in which you learn about pain not only from a physical standpoint but also how it affects your mood and emotional well-being. The sessions will then focus on how you can overcome obstacles.

How RESOLVE360 can help deal with Back Pain?

Resolve360 is a promising online platform where we provide you with the professional guidance you need to deal with your back pain in the comfort of your home. We are available on both the google play store and the app store. There’s Tiana, our chat buddy to guide you 24/7 through all your doubts, progress, and feedback regarding any issue you face with your backs. If you ever feel alone in your journey through dealing with back pain, we are here for you.

Ways to deal with back pain


Physical therapy

Good sleep

Good posture

Cognitive behavioral Therapy


Heat and Cold Application

Pain Management programmes

Social Media

Get a consultation

Get a call from Rehab Expert in 15 minutes!

Read more similar articles

India's #1
Doctor's Recommended Online Rehabilitation Platform

Experience a customized rehabilitation that will get you back on track at the
comfort of your home with experts that care in the language you speak.

Talk to a Rehab Expert Now!

Get a call back within 15 minutes.