BLOG – WAYS TO GET RID OF YOUR BACK ACHE by Dr Raghava Dutt Mulukutla, Orthopaedic Consultant & Spine specialist

Top ways to get rid of your back ache

1. Reduce your weight

      • Cut off that fat from your diet
      • Less weight on your spine means less pain

2. Get out of that chair

      • Change the way you work, not your job
      • Get up every 20 minutes. Either just stand up or take a few steps

3. Exercise

      • Regular exercise tones up your back muscles
      • Healthy muscles take the stress and strain and protect your spine

4. Quit Smoking

      • Stop smoking. It damages your spine
      • Avoid all tobacco products

5. Consult a Physiotherapist

      • Core strengthening exercise programmes are very helpful
      • Get advise on how to sit/lift weights/posture etc.
      • Learn stretches

6. Use a desktop

      • Use large desk top monitors, and they should be at eye level
      • Do not use laptops and tablets at work places. Restrict their use

8. Have a healthy body & mind

      • Keep diabetes, cholesterol (lipid profile ), blood pressure, thyroid and other medical conditions in good control
      • Avoid excessive worry about back pain

9. Physical activity

      • Brisk walking/ swimming / yoga /sports are essential for a healthy back
      • Indulge in physical activity that you like and enjoy

10. If nothing works


      • See a spine surgeon

Dr. Raghava Dutt Mulukutla is Consultant Orthopaedic and Spine Surgeon. His expertise includes spinal deformity surgeries, scoliosis and back pain management. Here he advises on that lingering backache that one needs to get rid off.

To consult Dr Raghava Dutt Mulukutla, please email

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