Q. Can you please tell me how to better my back pain and get back to normal?

Answered by
Mohammed Wajid
and medically reviewed by Dr. Sneha Kannan
This is a premium question & answer published on Sep 23, 2020 and last reviewed on: Mar 01, 2021

Hi doctor,

I have heavy backbone pain for a quite few days. I also face severe pain after cleaning the floor by tilting for a quite period of time. I use to sit in a bad posture while working and it is getting improved now. I am working a lot by sitting on the chair and I have high screen time without a proper sleep pattern. But I am trying to come back to my normal stage. It got started during my college days where I use to work on events or projects for a whole day. For the past few months, I have severe pain which increases from 0 to 10 as the day proceeds. How to come back to normal? I am a badminton player. Now, I want to play again. Please help me to tackle my situation.



Welcome to

Pain is considered chronic when it lasts more than three months and it exceeds the body's natural healing process. Chronic pain can occur in the lower back due to disc problems, joint problems, or irritated nerve roots. The other common causes are lumbar herniated disc, degenerative disc, facet joint dysfunction, spinal stenosis, spondylolisthesis, osteoarthritis, and deformity. You can follow these exercises for ten days. You can do lower tummy strengthening, deep abdominal strengthening, bridge, pelvis tilt, lower back stretch, leg stretch, and piriformis stretch. You can apply Diclofenac ointment over the area presenting with pain and cover it with a cloth. Clean it after ten minutes and follow hot water fermentation. This will help to relieve pain immediately. If the pain persists after three days, then do an MRI (magnetic resonance imaging) test and have a follow-up with the reports.

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