Back pain is among the most common problems that one encounters in day to day life, especially with changing lifestyles.

With the increase in the number of professionals who sit for hours together in front of the computer in one posture the number of people suffering from spinal problems is on the rise.

 

TREATMENT :

A 3-pronged treatment plan is followed in cases of spinal spondylosis :
 REST …………………..  MEDICATION ……………………EXERCISES

 

- Adequate bed rest is recommended in moderate to severe cases.

- Reduce your activity for the 1st couple of days, and then slowly resume normal activities.

- do not perform activities involving heavy lifting or twisting of back or neck for at least 6 weeks.

- After 2-3 weeks, resume mild exercises and avoid vigorous activities like football, tennis, etc.

- Medication is given to relieve the symptoms.

Homoeopathic medicines such as Rhus Tox, Bryonia, Lacnanthes, Kalmia, Hypericum, Arnica, Cimicifuga, and many more are prescribed according to the symptoms of the patient.

- Hot and Cold Fomentation. Apply ice initially for 2-3 days, then use a heating pad or hot showers.

- Sleep on a firm mattress with a special neck pillow.

- Use lower back support while sitting or driving.

- Spine strengthening exercises done on a regular basis help to

alleviate the symptoms and prevent relapses.

 

EXERCISES

Following are some of the common exercises for strengthening the back muscles.

1. Ankle Pumps:

- Lie on your back and move ankles up and down.

- Repeat 10 times.

 

2. Heel Pumps:

- Lie on your back.

- Slowly bend and straighten the knee.

- Repeat 10 times.

 

3. HEEL RAISES

- Stand with weight even on both feet.

- Slowly raise heels up and down.

- Repeat 10 times.

 

4. STRAIGHT LEG RAISES:

- Lie on your back with one knee bent.

- Slowly lift the other leg up to 8-10 inches and hold for a count of 5-10.

- Lower the leg slowly and repeat 10 times.

- Then repeat with the other leg 10 times.

 

5. KNEE TO CHEST STRETCH:

- Lie on your back with both knees bent.

- Hold the thigh and bring one knee up to the chest.

- Hold for 10 seconds and then relax.

- Repeat 5 times on each side.

 

PRECAUTIONS :

All exercises should be done under the guidance of a doctor or therapist.