Back pain is one of the most common complaints among patients in Solapur, affecting people of all age groups and lifestyles. Whether it’s caused by long hours of sitting, incorrect posture, lack of physical activity, or aging, persistent back pain can interfere with your daily routine and quality of life.
As an experienced orthopedic surgeon in Solapur, I, Dr. Nikhil Gadre, often see patients who have tolerated chronic back pain for years before seeking help. The good news is: most cases of back pain can be managed – or even prevented – with simple lifestyle changes.
In this blog post, we’ll explore the top lifestyle changes I recommend to my patients to relieve and prevent back pain. If you’re struggling with back discomfort, these tips could help you live pain-free again.
1. Maintain Proper Posture – Even at Home
One of the leading causes of back pain is poor posture. Whether you’re sitting at your desk in the office or relaxing on the sofa, your posture plays a huge role in spinal health.
Posture Tips:
- Sit upright with shoulders relaxed and feet flat on the floor.
- Avoid slouching or leaning forward while using mobile phones or laptops.
- Use ergonomic chairs and lumbar support cushions if sitting for long hours.
For people with desk jobs in Solapur, proper posture is essential. We often treat posture-related pain at Yashodhara Super Speciality Hospital, Solapur.
2. Stay Active – Movement Is Medicine
Sedentary lifestyle is a silent contributor to back pain. Regular movement helps strengthen the muscles that support the spine and improves blood flow to the lower back.
Activity Suggestions:
- Go for a 30-minute walk daily.
- Try low-impact exercises like swimming, yoga, or stretching.
- Take regular breaks if your job requires prolonged sitting or standing.
Read our detailed guide on Knee Pain and Osteoarthritis to understand how inactivity can impact joints.
3. Strengthen Your Core Muscles
Strong abdominal and back muscles provide better support to the spine. Simple core exercises, when done under proper guidance, can go a long way in preventing back issues.
Recommended Exercises:
- Planks
- Bird dog
- Pelvic tilts
- Bridge exercises
If you’re new to these, consult a physiotherapist or a spine specialist for a safe routine.
4. Lift Objects Safely
Lifting heavy objects incorrectly is a major cause of sudden back injuries. Always use your legs, not your back, while lifting. Bend your knees, keep your back straight, and hold the object close to your body.
If your work involves regular lifting or manual labor, consider undergoing a back strength assessment at our center.
Learn more about spine-related care in our blog on Spondylitis Treatment.
5. Sleep Right
Your sleeping posture and mattress play a crucial role in spinal alignment. Sleeping on a very soft or extremely hard mattress can aggravate back pain.
Better Sleep Tips:
- Use a medium-firm mattress that supports the natural curve of your spine.
- Sleep on your side with a pillow between your knees.
- Avoid sleeping on your stomach as it strains the lower back.
6. Manage Your Weight
Excess weight, especially around the abdomen, puts extra pressure on the spine and increases the risk of back pain. By maintaining a healthy weight through diet and exercise, you can significantly reduce this burden.
7. Avoid Prolonged Use of Painkillers
While over-the-counter pain relievers can help with temporary discomfort, long-term use is not recommended. Instead of masking the pain, it’s important to treat the root cause.
If your back pain persists despite rest or medication, it could indicate an underlying condition such as a herniated disc, spinal degeneration, or arthritis – all of which require medical evaluation.
Learn about orthopedic evaluation options on our Appointment Page.
8. Try Physical Therapy or Chiropractic Support
Structured physiotherapy under a trained expert can address muscular imbalances and joint stiffness that lead to chronic back pain. In some cases, advanced therapies like dry needling, manual therapy, or osteopathy may be recommended.
Explore specialized orthopedic treatments for Complex Trauma and other musculoskeletal issues at our Solapur units.
When to See an Orthopedic Surgeon
You should consult an orthopedic surgeon if:
- Your back pain lasts more than 2-3 weeks.
- You experience numbness, weakness, or tingling in your legs.
- Pain worsens at night or after activity.
- You have a history of trauma or injury.
Why Choose Dr. Nikhil Gadre in Solapur?
At Yashodhara Super Speciality Hospital, I work closely with a team of physiotherapists, radiologists, and orthopedic specialists to offer holistic care. Whether you’re suffering from a spine condition or a joint problem, you’ll receive expert consultation and treatment tailored to your lifestyle and needs.
🏥 Read more about our services
📞 Ready to Take the First Step Toward a Pain-Free Back?
Book Your Appointment Today!
📍 Yashodhara Superspeciality Hospital –
Unit 1: Sidheshwar Peth, Near Zilla Parishad, Solapur
Unit 2: Hyderabad Road, Near Market Yard, Rangraj Nagar, Solapur
📞 Call: 79729 00151
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