Take that tiny niggle in your back SERIOUSLY

back ache, tips to cure back ache, lower back pain, tips to avoid back pain,

The second most dreaded and common orthopaedic condition that most Indians face is a pain in the lower back. Almost up to 80% of adults will experience pain in their lower back at least once in their life.

It has been embedded in us, as part of our culture to not address pain when it first occurs. This overtime forced our body to find compensatory mechanisms to help continue our body to function in that state. Unfortunately, this causes secondary reversible and, in some instances, even non-reversible issues that would then require treatment from a health professional. Hence, we are very firm believers in the age-old saying, “Prevention is better than cure”.

We as a culture also celebrate our festivities and special occasions with exceptional fervour. The latter half of the year, especially in India is coloured with such opportunities to celebrate. The minute Ganeshji leaves, we begin our prep for Navratri which is then followed by Diwali, Christmas and the New Year. We cannot deny the absolute festivities of the wedding season that stretches for the entirety of these 4 months as well. It’s a relentless plethora of fun, late nights and hectic schedules, binge eating and breaking diets, working out harder to burn what we ate the night before.

And by the end of the year, that tiny niggle in the back that we have all conveniently stretched out for the moment has blown into debilitating pain which reduces all those houses to mere minutes of movement. Thus, begins the cycle of doctors, to second opinions, to specialists and then finally a physiotherapist who will forward you to an acupuncturist and the list goes on and sometimes in circles as well. We, at Continuum Physiotherapy and Rehab, believe in nipping this vicious cycle in the bud.

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The first step to assess any orthopaedic problem is to assess the risk factors. A few questions to check off the list are, have you recently put on or lost a lot of weight where you lost muscle? Are you a new mother who just gave birth? Did you have a history of a fall in your buttocks in the last 2 years? Any car accidents or fractures in the last 2 years? Do you play a high impact sport like football, cricket or run a marathon? Do you binge-workout at the gym and take weight lifting a bit too seriously?

If the answer to any one or more of these questions is yes, then the chances of you experiencing a pain in the lower back in higher. Though this does not mean you stop playing a sport nor should it deter you from going to the gym. It just means that you should ensure you address any slightest back pain issues BEFORE the festivities start so that you can avoid it from causing a domino effect and make it 10 times worse than it should be. Medically, physios are well equipped to assess your risk factors, body type, triggers, and causes and fix you from the ground up. Be it whatever age, put your faith in a good therapist and it will always save you from any kind of back pain so that you can enjoy your festival season uninterrupted by that niggle in your back and without stressing or missing out on everything that you have planned.

Top 3 Tips:


  1. Continue your routine as much as possible during the festivities so that you do not reverse the strength that you have achieved through the time that you have taken to build it.
  2. See your physio BEFORE the festivals start, even if you’re not in pain so that they can recognize your pressure points and problematic areas to better guide you on where you are and where you need to be to prevent pain.
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And most importantly,

  1. Don’t rely on treatments that make you dependent instead of empowering you to fix your pain! Remember… YOU can control your PAIN! And that PAIN NEED NOT BE PERMANENT.


This article has been contributed by Dr. Kruti Khemani, a specialist in sports physiotherapy has many accolades to her name having extended this specialization into her own physiotherapy clinic Continuum.

About the Author:

Dr. Kruti Khemani,back ache, tips to cure back ache, lower back pain, tips to avoid back pain,

Dr. Kruti Khemani has completed her Masters in Sports Physiotherapy from the University of Sydney and has been working in the field as an expert for the last 14 years.

Some of her clientele include Mr. Shahrukh Khan, Mr. Rajkumar Hirani, Ms. Urwashi Joshi (professional squash player), Air India, Nanavati hospital and more.

Continuum was established in 2017 with an aim to offer the patients a world-class Physiotherapy service in the form of end to end care and evidence-based therapy in a holistic environment. Continuum Sports Physiotherapy and Rehab also has the entire mandate for Roots Premier League and has previously collaborated with U Mumbai, IDBI Half Marathon, Sporting Ethos, and the Squash Federation of India.


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