How to cure back pain naturally: Expert tips to protect your spine, cure recurring back pain

Your spine works hard for you every single day, so it deserves better care than the occasional painkiller. And when in doubt, always listen to your back, and your doctor (Image: Canva)

Do you often brush off back pain as just part of a busy day, especially after hours at a desk or lifting something heavy? When the pain keeps returning, it’s not just a passing ache, it’s your body sending a message. Recurring back pain can do more than cause discomfort; it can disrupt your sleep, lower your mood, and limit your movement.

Recurring back pain affects people across all age groups and lifestyles, not just older adults. “The problem is, most people wait too long before taking action. They think painkillers can fix it, but ignoring recurring pain may only lead to more damage,” says Dr Burhan Salim Siamwala, Consultant Spine Surgeon, Medicover Hospitals, Kharghar. “From poor posture and weak muscles to spine degeneration, there’s a long list of reasons your back could be crying out for help,” he adds.

A stiff back every once in a while isn’t always a red flag, but consistent pain that doesn’t improve with rest needs attention. “Watch out for pain that travels down the arms or legs, numbness, tingling, or stiffness in the morning. These can indicate nerve involvement or spine issues,” cautions Dr Siamwala.

Weight loss: Excess weight puts pressure on the spine. Keeping your weight in check can reduce strain and prevent further issues (Image: Canva)

Also read | How to cure lower back pain: Easy exercises, posture correction, massage and meditation can help

The expert suggests these effective tips to care for your spine:

• Maintain good posture: Slouching isn’t harmless. Keep your back aligned while sitting, driving or walking. Use chairs with back support, and avoid hunching over devices.

• Stay active and stretch regularly: “A sedentary lifestyle weakens the spine,” says Dr Siamwala. Try daily stretches and include core strengthening in your routine. Even light movement helps.

• Choose ergonomic furniture: Swap your basic work chair for one that supports the spine. Add a footrest if needed and elevate your screen to eye level.

• Use the right lifting technique: Bend your knees, not your waist. Avoid sudden jerky movements and never twist while lifting something heavy.

• Maintain a healthy weight: Excess weight puts pressure on the spine. Keeping your weight in check can reduce strain and prevent further issues.

• Drink enough water: Hydration helps maintain the elasticity of spinal discs. Aim for 6–8 glasses a day, especially in hot weather or after exercise.

• Take breaks from long sitting hours: Stand, stretch, or walk every 30–45 minutes. Set reminders if needed.

• Don’t ignore the pain: Pain is a message. If it’s recurring, seek medical help. “Ignoring pain today can cost you your spine’s health tomorrow,” cautions Dr Siamwala.