Top 5 Best Glucometer Machines in India

Glucometers have revolutionised diabetes management, as blood glucose monitoring can now be done at home, with simple finger-prick blood samples. Gone are the days that needed bulk blood samples drawn from your arm, every other day, using big painful syringes, and tests that take over a day and aren’t always accurate. Glucometers these days require very small amounts of blood and deliver accurate results in a matter of a few seconds, as if some sort of sorcery.

As revolutionary as they are, they’re simultaneously very simple to use. The patient pricks his finger and applies the drop of blood to a test strip inserted into a meter, to receive a numerical reading of his blood glucose. What’s a better deal to champion your fear of needles than a little accurate screen and a lancet in the bag?

However, with great benefit comes great confusion. Confusion as to what kind of glucometer is good for you, now that several companies make several kinds of glucometers, each better than the other in one of its features at least. However, we believe glucometers need to be chosen personally, as each feature is in tune with what patients might need in person. Therefore, we felt we discuss what makes glucometers great and these include:

  • Display time
  • Amount of blood needed
  • Accuracy
  • Ability to set alarms
  • Ability to store results for future reference
  • Ease of use
  • Screen size
  • Kind of blood used
  • Value for money

Thus, by analysing the above features and more of what makes a good glucometer, we bring to you, our rank of India’s 5 best glucometers:

accu chek active glucometer machine

Accu Chek Active Glucometer Machine:

There are several reasons for us to consider the Accu Chek Active as India’s best. These include:

  • Compact and suitable size
  • Extremely accurate
  • Gives readings within 5 seconds
  • Ability to set pre and post meal alarms
  • Does not require any coding
  • Large memory for test storage up to 3 months or 500 samples
  • Sterile lancets for pain free testing
  • Lifetime warranty

One Touch Select Plus Simple

 One-Touch Select Plus Glucometer Machine

One-Touch Select Plus Glucometer is a very simple and easy to use device that comes with the following benefits:

  • No setup or coding required
  • Uses absolutely no buttons that cause confusion
  • Extremely accurate
  • Sound and colour alerts to alert you when blood glucose is extremely high or low
  • User friendly interface
  • Navigation using icons
  • Uses a small blood sample of 0.5µl capillary blood
  • Gives readings within 5 seconds
  • Free lifetime replacement warranty

Dr Morepen Glucometer Machine

Dr. Morepen BG-03 Glucometer Machine

Dr Morepen Gluco One Glucometer BG03 is a revolutionary and excellent value for money blood glucose monitoring devices available in India. It’s key features include:

  • Ergonomically designed glucometer for a better hold
  •  Extremely high accuracy as it is based on biosensory
  • Quick set up as no coding is required
  • Stores memory of up to 300 blood sample results
  • Beeper warning alerts regarding deviations in reading
  • Good for range of sugar test between 20 to 600 mg/dL
  • Uses a small blood sample of 0.5µl capillary blood

Accu Chek Performa Glucometer Machine

Accu-Chek Performa Glucometer Machine:

Accu chek Performa blood glucose meter is a premium blood glucose monitoring system from Roche, Switzerland. It is new and improved and comes with several advanced features. Its benefits include:

  • Large LCD display
  • Lightweight glucometer of only 59g
  • Compatible with Accu Chek Performa Sugar test strips which are cheaper than most other test strips
  • No coding or pre set up required
  • Glucometer requires only 0.6µl of blood
  • Very accurate
  • Gives results in 5 seconds
  • Can keep up to 500 test reading in memory
  • Comes with up to 4 pre-meal or post-meal alerts to ensure you never miss a blood test
  • Provides blood sugar test averages of 7 days, 14 days, 20 days and even 90 days
  • Can be utilized for samples from arterial, capillary, venous blood as well as from neonates
  • Automatically switches on once the sugar test strip is inserted

Accusure Glucometer Machine

Accu Sure Glucometer Machine:

Dr. Gene Accu Sure Glucometer is a modern and convenient way to measure blood glucose and store the data for comparison or contrast over a period of time. Its key features include:

  • Can store up to 450 blood test samples with date and time using the download compatibility option
  • Set up to 4 reminders and never miss your blood glucose test
  • Quick response time of 8 seconds
  • Can measure arterial, capillary, venous as well as neonatal blood glucose levels
  • Easy to use by a single person, no external help needed
  • Very accurate
  • Has 50 free test strips included
  • Comes with a warranty

In Conclusion:

Much like a smartphone, every glucometer comes with its own set of technical advantages and disadvantages. While a lot of different kinds of glucometers are available, at variable costs, it is very important to understand what suits your needs best and choose one accordingly. 

10 Causes of Foot Pain You Should be Aware of

Feet are the foundation of our body!

The feet serve a lot for us daily from walking, running, climbing to maintaining body balance but, no one takes them seriously until or unless they get hurt.
Foot pain refers to an unpleasant pain and discomfort associated with one or more parts of the foot including, toes, soles, heels and arches. Lifestyle modifications, ageing, and some medical conditions are the prime cause of foot pain.

In this article, we will discuss the significant causes of foot pain. But before going in details lets go through in brief about foot pain and some facts related to foot pain.

On an average one-quarter of the population is affected by foot pain at some time points in their life. From a survey, it is found that foot pain is experienced majorly by the adult population, i.e. approx. 17 to 42 %.

Foot pain is often disabling and can spoil the mood, self-care ability, behaviour and quality of life.

The feet are one of the most complex parts of the body as it is made up of 26 bones each and more than 30 small joints. According to the College of Podiatry, on an average, a person will walk 150,000 miles in their life span, which is somehow equivalent to walk around the globe six times.

10 causes of foot pain
The causes of foot pain can vary from injury and inflammation to structural deformities and medical conditions. Not every feet pain are serious, but one should never ignore any pain because a small neglecting can cost more.

The lifestyle such as long working hours, improper or unhealthy diet, poor posture during sitting, working and sleeping, wearing high heels and tight shoes are some other possible causes of foot pain.

Athlete’s foot: it is a type of fungal infection that lies between the toes and can cause significant pain, itching, flaking, blistering and discomfort. The athlete’s foot is caused by a fungus named Trichophyton (it is commonly found in clothing and on the floor). The fungus affects the skin of foot only when the skin is warm, damp (moist) and irritated.

Bunions: is a type of abnormalities of feet and usually leads to a bony bump on the large toe joints. Wearing tight or narrow shoes for prolong period is one of the prime cause behind bunions development, or it may be due to genetics.

Tight shoes put extra pressure on the Metatarsophalangeal joint (a joint where foot bone and toe bone meets). Bunions significantly lead to pain and difficulty in moving toes while walking.

Ingrown toenails: it generally occurs when the edge of toenails grows into the skin and resulting pain, infection and inflammation. Usually, ingrown toenails do not seek any medical attention, but when the pain and infection persist for a long time, then it requires medication. One can also avoid getting an ingrown toenail by wearing shoes of their size (i.e. not too tight) or by cutting toenails.

Plantar Fasciitis: Plantar fasciitis is a common injury of feet that generally occurs when the thick, fibrous tissue on the bottom of the foot becomes inflamed and cause stabbing pain. Runners and ballet dancer are more prone to get plantar fasciitis, but it can also occur in middle-aged people and in those who are overweight.

Arthritis: arthritis is a type of bone deformities. There are a few different types of arthritis that can majorly affect feet health and cause severe foot pain. Such type of arthritic pain seeks proper medical attention.

Gout: gout is a condition caused due to injury or sickness, resulting in swelling and severe pain in the big toes region.

Osteoarthritis: generally occurs when the cartilages (protecting ends of the bone) started breaking down resulting pain and weak bone.

Reactive arthritis: it is generally caused due to rashes present over the bottom lining of feet resulting pain and inflammation.

Psoriatic arthritis: such type of condition generally occurs when the toenails get thicken, and pits may develop, resulting in the separation of the nail from the nail bed.

Rheumatoid arthritis: is one of the leading cause of foot pain as it affects the joints in feet region resulting bunions, claw toe or hammer toe and corns.

Bursitis: An excruciating painful condition of feet which occurs when the bursae (sacs filled with fluid that protect bones, muscles and tendons) in the feet region become inflamed. It is generally caused due to injury, but conditions such as infection, arthritis and bunions often lead to bursitis.

Bone Spurs: Bone spurs, also known as osteophytes, is an abnormal piece of the bone when two bones stick out and generally develops along the edges of the bones in the feet region. It is often sometimes due to osteoarthritis when the cartilage on the ends of bone breaks down, resulting in the two bones come together causes severe pain and loss of motion.

Tendinitis: a disease condition in which tendon of feet becomes irritated and inflamed, resulting in pain and tenderness. It generally occurs near heel region hence called as Achilles tendinitis. Tendinitis is a common problem and can be healed by simple physical therapy and pain killers, but it becomes more serious when left untreated for a prolonged period, resulting in tendon to burst and needs surgery.

Tarsal tunnel syndrome: it involves foot pain, numbness or tingling near the sole region of feet. Such type of conditions usually occurs due to injuries or foot ulcer, diabetes neuropathy, abnormal growth and flatfeet.

Corns and calluses: corns can be caused due to the pressure exerted by bone from inside on the skin whereas, calluses generally develop when the skin of foot get thick and hard due to friction resulting in pain and inflammation.

Concluding, approximately one-quarter of the population are affected by foot pain at some time points in their life span. Unhealthy feet may be the root cause of some other diseases such as knee pain, back pain and joints pain.

What Causes Cervical Pain its Symptoms and Diagnosis

Cervical pain, a second most prominent pain after back pain!

Cervical or neck pain is the pain associated with spondylolysis or osteoarthritis of neck and affects the bones, disc or joints in the neck region. The primary cause of cervical pain is wear and tear of bones and cartilage of neck other causes are muscle strain, nerve compression, injury or disease condition.

Cervical pain is the fourth leading cause of disability; on an average two-third of the population experience cervical pain at some time points during their life span, the prevalence is more in the middle age group.

A brief understanding of the anatomy of the neck will help out to know more about the causes of cervical pain!
So let’s go in brief with

Anatomy of Neck
In general terms, the cervical spine (neck) joins the chest and shoulders region to the head. It is one of the highly intricated structures of the human body and comprises of the spinal cord (that helps to convey message via neurotransmitter from the brain to rest of the body).

The cervical spine serves numerous role such as protect the spinal cord, facilitate support to the head and upper back region. Everyday activity or trauma put stress on the neck and is one of the prime reason behind cervical pain.

What causes Cervical pain:
Neck pain can be due to several reasons but is more often related to age. As we age, like rest of the body the joints and disc in the cervical spine (neck) slowly get degenerate and become more prone to cervical spondylolysis (commonly known as arthritis of the neck).

Some other causes of cervical pain are a muscle strain, whiplash (neck injury), poor posture, or it may be due to some viral infection and swelling of the throat and lymph node.
Some primary causes of cervical pain are:

Muscle strain: muscle strain is defined as stretching or tearing of the muscle. Day to day hectic life schedule involves some tedious movements that put pressure on the cervical spine, resulting wear-and-tear of bone, joints or discs thus causes cervical pain.

Cervical injury (Whiplash): Whiplash is a neck injury condition that generally occurs due to sudden movements of the head in backward and then forward direction. Neck injury is one of the primary cause of cervical pain.

Herniated discs: it is a type of injury in the cervical region and generally occurs when cracks develop in the spinal discs. Due to these cracks, there is leakage of internal cushioning material that put pressure on the spinal nerve resulting in cervical pain. Numbness, tingling and pain in the arms region are one of the common symptoms of cervical pain that are associated with such type of injury.

Dehydrated spinal discs: As we age, the discs present between the spin slowly get degenerate and dry out resulting rubbing of joints or discs and cause severe cervical pain.

Poor posture: maintaining good posture is essential for our overall well beings. It improves your health as well as build up your confidence level. A long working hour with poor posture put lots of pressure on your spine, resulting in pain and stiffness. Poor posture and irregular bedtime routine can lead to several disease conditions, and cervical pain is one of them.

Symptoms associated with cervical pain:

The most commonly observed symptoms associated with cervical pain are

–  Pain and stiffness: if pain, stiffness and weakness persist on either side of your neck or in the middle ear and extend to the back of your head and shoulder, it could be a prior symptom of cervical pain.

–  Tingling or numbness: when the muscles, bones and tissue surrounding neck region stressed too much, the nerve becomes pinched resulting, you may feel numbness, needles or tingling sensation and it could be due to cervical pain.

–  Muscle spasms: muscular spasm is the sudden stiffening of muscles; it can be in any region of the body. When it occurs in the neck, it causes unpleasant stiffness and pain resulting, difficult to move your head. It usually lasts up to a few hours or a day, and you can easily get rid of the pain by gentle stretching or by applying heat or ice packs.

–  Some other symptoms related to cervical pain are a headache, shoulder pain, facial pain, decreased ability to move your head, dizziness or lightheadedness, difficulty in swallowing, tenderness and sharp shooting pain.

–  Sometimes symptoms of cervical pain are associated with upper back or lower back pain (that generally occurs due to the inflammation of the spine).

The treatment of any disease condition or any type of pain depends upon the prior symptoms. So before proceeding with any treatment, one must always consult with the doctor. It is also essential to know about your disease condition, especially when you are suffering from cervical pain because the spine is the prime part that helps in connecting other body parts. So any mishaps during treatment could lead to significant injuries.

In the prior section, we studied a brief about cervical pain and its anatomy, what causes cervical pain and symptoms associated with cervical pain.

Now, let us enlighten you,

How to diagnose cervical pain?
The diagnosis of cervical pain can be based on prior symptoms. The doctors will take your medical history, examine and check for numbness, muscle weakness and tenderness.

Imaging test: in order to get a clear picture and actual cause behind cervical pain, the doctor will advise to take imaging test such as:

X-rays: it gives information about the affected area of neck region where bones might pinch the spinal cord or nerves or is there any degeneration.

CT scan: it provides detailed cross-sectional views of the entire region of necks.

MRI: MRI or Magnetic Resonance Imaging uses strong magnetic radio waves that provide a complete image of soft tissue and bones, including spinal nerve and spinal cord.

All these imaging studies will help out to know the major culprit behind cervical pain.

Some other tests are:

Electromyography (EMG): it measures the speed of nerve conduction and provides information about the specific nerve functioning.

Blood test: blood test provides information about the infection or any inflammation that might be one of the causes behind cervical pain.

Concluding, Cervical pain is the most prominent and fourth leading cause of disability in people with an annual prevalence rate of more than 30 %.

Approaches to Reduce Back Pain After Accidental Falls

Back pain after accidental falls and sudden slips can be a very common process to experience.

Approaches to Manage Back Pain After Accident
A sudden fall or slip can be the result of either falling back due to slippery surface or falling forward due to unequal paved surface, inappropriate footwear, dark surroundings and by a trip on an object in the pathway.

All these events may lead to injuries which become the reason for back pain!

  • Sprains and Strains
    These soft tissues injuries lead to abnormally stretched the muscle fibres and torn the ligaments. Along with back pain, such type of injuries also leads to loss of flexibility and swelling.
  • Whiplash
    A type of neck injury resulted by instant vigorous head movements in forwarding, sideways and backward direction. Such actions overstretch the ligaments and tendons of the neck and back.
  • Ruptured Disc
    Also famous with the name of slipped discs, ruptured discs occur when Intervertebral disc is compressed or ruptured.
  • Cervical Spine Injuries
    A sudden fall may dislocate the bone and can cause damage to the spine
  • Fracture
    A severe fall may also cause a fracture; for instance, a backward fall may affect the tailbone significantly. This also leads to back pain.

But, What Ways Can Help To Eradicate Such Type Of Back Pain?
It depends, if the problem of back pain after an accidental fall is not severe, then the non-invasive approaches can adapt to relieve back pain.

But, if the problem is severe, then a proper treatment should be followed as per the physician prescriptions.

What Types Of Non-Invasive Approaches Can Be Acquired To Relieve Back Pain After Accidental Falls?
The typical pain medicines used for managing back pain are –

  • NSAIDs
    These are over-the-counter medications used to reduce inflammation, pain and swelling. Ibuprofen and Naproxen are the most commonly used NSAIDs for back pain.
  • Analgesics
    Acetaminophen is the most frequently used analgesic along with NSAIDs to relieve back pain.
  • Opioids
    In severe pain conditions, when people can not get relief from above pain medication, then doctor prescribe opioids such as Oxycodone.
  • Muscle Relaxants
    This class of medications are also useful for short-terms in managing back pain by acting upon the central nervous system to lowers pain.
  • Steroids
    Medicines like Prednisolone and Methylprednisolone are also used to reduce back pain by reducing inflammation and pain.

However, all these medications have positive impacts, limitations and having such drugs, in the long run, can also be harmful to your health.

Therefore, try to avoid pain medications and adopt other non-invasive approaches.

Home Medical Accessories
Ice Compression Wrap
One of the best replacement of ice cubes as ice compression wrap is works on a combined principle of ice therapy and compression to reduce pain. It works well for back pain occurred after accidental falls as it instantly acts upon swelling.

Heating Pads and Belts
There is no doubt; heat therapy always is the best option to relieve any pain. Now with the advanced technology, heat therapy becomes a trouble-free experience, and there is no more need for heat fomentation now.

  • Heating Pads
    These are the ideal replacement of traditional bottles in which boiled water had to fill in bottles. Such bags can quickly get warm using electricity and stay warm for a long time.
  • Heating belts
    With excellent grip, heating belts can be used easily. Also, the heating belts are wireless and come with a battery, due to which it is easy to carry during travelling or working.

Lumbar Belts and Braces
The belts and braces of the lower back are very useful in proving relief from back pain, occur due to various conditions ranged from a severe sprain to postoperative healing.
There are numerous forms of lumbar belts, categorized as rigid, semi-rigid and flexible.
Rigid one use for severe to moderate cases of back pain, whereas semi-rigid and flexible one are for mild to moderate pain relief.

  • Lumbar Sacral Belt
    A semi-rigid lumbosacral support belt with two abdominal stays, four dorsal stays and adjustable straps significantly support the spine and align the back.
  • Lumbo Lacepull Brace
    With ergonomic and adjustable design, this semi-rigid back support braces provides considerable relief from back pain via its multiple pulley-driven pull mechanisms.
  • Brace Universal
    Due to rigid and anatomic design, improve immobilization, good posture and reduces back, lumbar and neck pain.

Backjoy Sit Smart
It is an innovative posture corrector, which not only corrects the posture but also provides relief from back pain as it prevents the tightening of back muscles. For back pain after accidental falls, this gadget can help to keep back muscles tension after long sitting hours.

Seat Cushion
Seat cushion reduces the pressure around back muscles, especially of the injured tailbone and helps in sitting comfortably for prolonged hours. It also reduces the numbness and corrects the spine alignment.

While sitting, backrests are helped to release the stress of upper and lower back muscles, thereby reduces the back pain.

Portable Massage Chair
A chair with different massage modes and heat significantly relax the muscles of the lower and upper back, thereby helps in reducing the pain.

Ergonomic Chair with High Back
During long sitting hours, such chairs take tension off your spine and relax lower back pain. Also, the adjustable headrest, seat and backrest can be suitable for every person.

So, by using these above options, you can get relief from back pain in significant ways without having medication or any pain-killer. Besides, it not only lowers the pain but also helps in keeping your posture right and prevent your back from further possible deformities due to prolonged sitting hours and wrong sitting posture.

Yes, exercise also helps to reduce back pain.
But, you have to be careful while choosing the best exercise regimen for relieving back pain.

  • The exercises like double leg raise, back hypertension, sit-ups, toe touches, squats, loaded spinal flexion and bench press should avoid if suffering from back pain.
  • Include exercises such as resistance training, Pilates, walking and yoga postures like knee-to-chest pose, seated forward pose, crocodile pose, child pose and wide-angle seated forward pose.

Anti-inflammatory Diet
Yes, you heard right.
A diet full of fats, processed food, junk and fried food items can aggravate the back pain by raising inflammation in the body, whereas, having meals with anti-inflammatory properties helps to reduce the inflammation associated with back pain and lowers the back pain.

So, what food items are rich in anti-inflammatory properties?

Spices – Turmeric, Ginger, Garlic, Fenugreek, Black Cumin and Pepper, Mustard Seeds and Cinnamon.

Vegetables – Deep-colored vegetables like spinach, broccoli, onions, carrots, sweet potatoes and beets.

Fruits – Oranges, Cherries, Pomegranate, Watermelon and Berries.

Omega 3 Foods – Cod Liver Oil, Flax Seeds, Chia Seeds, Soybeans, and Salmon.

So, try to include and replace these foods with processed and junk food.

These non-invasive ways of managing back pain after accidental falls are very effective, and you can use these in your daily routine as well. But once before trying any regimen must consult your physician.

Higher Body Weight and Back Pain Risk

Isn’t your back completely supporting you and causing you to trouble consistently, even after taking proper treatment to avoid back pain?

Then you are not following the precautions that need to be taken during back pain management, and one of the significant lookouts is the maintenance of healthy body weight.

Yes, you heard right, Adiposity, i.e. excess weight and back pain exhibit a positive linear trend. You cannot fully recover from back pain if you are extremely overweight or obese.

Incidence of obesity has become twofold since 1980 and today approximately a third of the world’s population is suffering from the problem of obesity.
Many of the people don’t seem aware of how obesity provokes back pain and what can be done to reduce this weight, especially when you are suffering from severe back pain. So, let’s explore a bit of the relation of increasing body weight to the increased back pain.

First things first, how is obesity or excess weight associated with back pain?
Obesity can trigger back pain via two possible mechanisms: biomechanical processes and endogenous substances.

Biomechanical Processes

The increased size of the abdomen leads to postural changes that exert a mechanical load on the spine and cause back pain. These changes are –
Pressure on vertebral disc increased in both standing and sitting positions
Excessive lumbar anterior and thoracic posterior curvature
Enhanced anterior pelvic tilt and hip joint movement
Thoracic and thoracolumbar segments with reduced flexion moments
Force on the back muscle increases when an obese person bends the upper body due to increased gravitational pressure

Endogenous substances

In obese people, adipocytes (fat cells) secretes the adipokines which lead the induction of pro-inflammatory cytokines like interleukin-6 and tumour necrosis factor. Therefore, these endogenous substances, along with hypertrophic adipocytes, interrupt the endocrine system and cause pain.

Except for these two mechanisms, nutrition of the disc also affected due to excess weight. 

Limited mobility of spine due to fat deposition in the body, fluid movement and functional disc rehydration got limited. It significantly affects the nutrition of the intervertebral disc. The nutrition of the disc is also affected by the reduced blood supply to the disc due to atherosclerosis, especially among people suffering from dyslipidemia (a condition of increased triglycerides and LDLs) and hypertension. This restricted blood supply leads to starvation of disc cells.

As a result of these, back pain got aggravated, and therefore, it is essential to be fit, healthy and maintain normal body weight. But losing weight in a condition of severe back pain is another challenging task. Because at this stage, the spine is in a very fragile state, and any heavy pressure may cause extreme damage.

So, what should be done?

What are the safer means of losing weight in back pain? 
The best ways to reduce weight in such conditions are maintaining a healthy diet, and lightweight exercises and yoga.

Let’s explore these in deep!

Diet for lowering body fat during back pain

Anti-inflammatory Diet

Must include anti-inflammatory diet as it dispenses dual-action, firstly it is healthy, and secondly, it alleviates inflammation associated with back pain. The green vegetables, fruits, grains may contribute to your weight control.
You must include the following nutrients to your diet:


Proteins are building blocks of your body; every body part is composed of tissues and tissues are composed of proteins, so include proteins to your diet. The pro tip is that always go for plant-based protein sources instead of the animal, add soy, lentils and beans in your diet.


Instead of refined grains and white starch, opt for brown rice and whole grains. Increase the intake of green vegetables, winter squash, sweet potatoes, beans. Also, try to have 40 grams fibre daily by adding whole grains, legumes, oranges, yellow fruits, berries and tomatoes in your diet.


Eat healthy unsaturated fats which include the sources walnuts, almonds, cashews, seeds, olives, avocados, oils from olive, corn, canola, grapeseed, coconut. You should also add food sources enriched in omega-3 fatty acids like sardines, salmon, hemp seeds and flax seeds.

Other eating habits to take care of:

Nutritional Labels

In this era of packaged food items where food is not always cooked by ourselves, it becomes necessary to look for nutritional labels while buying any food from the store. It contains essential information about the calories present in that particular food item. This label also shows the quantity of carbohydrates, proteins, fats, vitamins and minerals that the food item contained. So read the label carefully and then choose the food.

Say no to carbonated and sweetened liquids

Yes, No means No! These two liquids contribute significantly to gain fat in the body. So, try to avoid these two forms of drinks.

Smaller Portion

Try to eat in smaller portions. In this way, you will be able to avoid a load of high Glycaemic Index on your system.

Breakfast is Important

Do not skip breakfast as it is the start of your day, and it requires energy and fuel to work. Always have a healthy breakfast.

Planned Meals

Plan your meal; it is necessary. In this time of hustle, we cannot eat as how or when or whatever; instead, you must plan your meal. Add five portions of different fruits and vegetables, two parts of proteins and a small amount of unsaturated fat.

So, start your path of losing weight by following these rules. Healthy food contributes 80% in managing weight, whereas the remaining 20% depends on daily physical activity.

Exercises and yoga for reducing excess weight and back pain –

People who are overweight with back pain face certain problems in finding the best suited physical activities as wrong exercises may worsen the pain, and leads to reduce the quality of life.
Let’s explore the suitable exercises for low back pain.


Walking is known as the best way to burn calories and reliably reduces weight. It significantly helps to increase energy expenditure as it promotes loss of excess body fat. Studies also validate that a modern-intensity walking program helps to reduce weight and waist circumference.
Also, the walking doesn’t exert pressure on back and joints. It can be done anywhere and anytime. Start with twenty minutes per day and increase slowly with time.

Resistance Training

Resistance training is a safe and efficient way of losing weight for obese people with back pain. This mode of training remarkably improves the energy expenditure via enhancing metabolic rate and promotes weight loss by post-exercise fat utilization.
Include exercises such as seated biceps curls, wall sits, triceps extensions, lateral shoulder raises, hip bridges and reclined chest presses.


This form of exercise not only helps to strengthen the core along with lowering back pain but also improves the posture.
According to a study published in the Journal of Injury, Function and rehabilitation, pilates exercising program significantly reduced back pain and associated disability. Therefore, it is beneficial to add pilates 2 to 3 times a week to cut that extra weight.

Therefore, by including these routines in your lifestyle, you can lose your body fat and weight, which ultimately helps to relieve back pain. You can also go for some non-invasive management option such as Lumbar Sacro Support, Orthopaedic Heating Belt, Backrest, and Posture Correctors to support the spine, reduce pain and correct posture.

Anti-inflammatory Food for Back Pain Relief

What is the first management regimen that comes to your mind when suffering from back pain?

Undoubtedly, the pain relief medications that can provide instant relief from back pain, but they have associated side effects and complications. Along with the medications, use of back braces, backrest, ergonomic chairs and some exercise routines in daily life are also helpful to get rid of back pain.

These regimens come into the first row when talking about back pain treatment, but there is also one other essential way to adopt for effective management of back pain which cannot be forgotten, and that is the anti-inflammatory food for back pain relief.

Food is one of the most essential elements for living, it keeps our metabolic processes going. Healthy food fortifies us with essential nutrients that protects us from various health problems. Starting from a diet rich in proteins and vitamins to anti-inflammatory foods, all are essential for the health of the body.

So, how there cannot be specific food for back pain relief?

The understanding of good and bad food is essential for a person with back pain. Today we talked about the healing food for back pain because consuming healthy, healing diet is the key to reduce pain.

Anti-inflammatory diet

Inflammation is one of the primary causes of back pain, it can occur due to underlying inflammatory conditions like inflammatory arthritis.

The symptoms of such type of back pain include inflammation of spinal joints, entheses (the connective tissue between bone and ligament or tendon) and vertebrae, postural changes, loss of hip abduction, tenderness over entheses and pain over thoracic spine, sacroiliac joint or lumbar spine.

There can be specific reasons for initiation of inflammation.

  • Nerves which are able to deliver pain signals deep into the annular structures.
  • Damage-associated molecular patterns (DAMPs) like fibronectin fragments and hyaluronic acid, which may initiate sterile inflammation of disc via pro-inflammatory cytokines or matrix-degrading enzymes activity.
  • Due to subclinical anaerobic bacterial infections, stimulated by hypoxic situations.

This inflammation leads to both central and peripheral sensitization which have an essential role in the onset of chronic back pain.

Consequently, including anti-inflammatory foods to daily diet can help in relieving inflammatory back pain up to a fair extent.

What are these anti-inflammatory foods?



Spices like turmeric, cinnamon, mustard seeds, Kokum, ginger, fenugreek, clove, black pepper, red pepper and black cumin are known to have significant anti-inflammatory properties. The phytochemicals present in these spices like curcumin, 6-gingerol, diosgenin, capsaicin, eugenol, garcinol, thymoquinone, piperine, and sulforaphane are the reason behind these spices have the ability to fight against inflammation.

One of the best spices which contains extraordinary anti-inflammatory properties which effectively modulates the inflammatory mediators is turmeric. The phytochemical present in it is ‘curcumin’ which is a potent antioxidant and anti-inflammatory agent.

One of the significant benefits of all the above spices is that these can easily available in the market at very affordable prices. Never miss a chance to include these spices in your diet.

Not only spices, but some herbs also have anti-inflammatory properties. These herbs are also available quickly.

The herbs like basil, rosemary and garlic bulbs due to their phytochemicals diallyl sulphide (DAS) and α-pinene significantly acts on inflammation.

Dark Coloured Vegetables
Include the vegetables with a high content of polyphenols such as deep-coloured vegetables like spinach, red lettuce, broccoli, parsley, kale, beets, onions, carrots and sweet potatoes. These are well known natural food for back pain. Never skip these vegetables from your diet.

The fruits like watermelon, berries, cherries, oranges, pomegranate, and grapes can effectively soothe inflammation. So, include these fruits to your daily diet.

Omega-3 Enriched Foods
Foods rich in omega-3 fatty acids are very beneficial for treated inflammatory conditions by reducing pro-inflammatory cytokines and eicosanoids. Therefore, never forget to add the omega-3 rich foods in your diet.

Add eggs, flax seeds, chia seeds, salmon, cod liver oil, walnuts, tuna, soybeans, herring, oysters, sardines, trout and mackerel to your diet greatly helps you to fight against inflammation.

herbal tea
Yes, drinking herbal tea is also advantageous in reducing inflammation.

Green Tea: being a rich source of antioxidants, it helps to reduce swelling and pain.
White Tea: With high polyphenols content, helps to reduce inflammation.
Masala Tea: Tea made of cloves, cinnamon, ginger, and cardamom significantly reduces the inflammation.
Ginger Tea: With the richness of shogaol and gingerol phytochemicals, ginger tea effectively reduces chronic pain.

Minerals are also the key to relieve back pain: Alkaline Multi-mineral Supplementation
healthy food
Yes, you read it right. An alkaline diet enriched with minerals is crucial to get relief from back pain.
We already read about the importance of magnesium and potassium above, but the combination of these minerals with some other minerals like calcium and sodium makes an excellent diet for back pain.

Some scientific studies also evident this statement. One study published in the Journal of Trace Elements in Medicine and Biology, 2001 emphasises on the importance of the supplementation containing above said four minerals in reducing back pain.

So having these minerals in your life is very important.

You can get calcium from food sources like dairy items, green leafy vegetables, tofu, nuts, sardines, pilchards, or soya beans and sodium from baking soda, dairy items, eggs, smoked meats and olives.

Potassium Rich Foods
Potassium helps to reduce swelling and also acts as an essential electrolyte for nerve and muscular functions. Also, some of the potassium channel subunits are directly gated to pain relevant stimuli.

Therefore, having a diet rich in potassium is must for getting relief from back pain. You can get potassium from bananas, green leafy vegetables, and coconut water and fermented milk products.

Magnesium Rich Food
One of the significant reasons behind chronic idiopathic (pain of unknown origin) back pain is magnesium deficiency. Its deficiency leads to impaired muscular function. This might can cause chronic back pain.

Therefore, having a diet rich in such minerals are essential. Include spinach, beet green, summer squash, pumpkin seeds, legumes, nuts, and turnip greens.

Vitamin Rich Diet:
Vitamin D
Vitamin D deficiency is also one of the primary causes of back pain. Vitamin D potentiates the anti-inflammatory cytokines and regulates the pro-inflammatory cytokines, therefore having a diet with vitamin D is essential.

You can get vitamin D from egg yolk, tuna, milk, salmon, herring, soy, margarine, mackerel and trout.

Vitamin B12
According to recent studies, a relationship was found between vitamin B12 and low back pain. In one study, the introduction of parenteral vitamin B 12 lowers the back pain, associated disability and consumption of paracetamol among patients suffering from irritative or mechanical lumbago.

So, never forget to include vitamin B 12 to\ your diet. You can get it from milk, yoghurt, cheese, ham, eggs, chicken, cereals, tuna and trout.

Vitamin C
It is one of the essential vitamins for collagen cross-links. Collagen is an integral part of ligaments, tendons, and bones.
One of the recent studies also showed an association between vitamin C and spinal pain.
Therefore, vitamin C is also helps to lower back pain.
The best source of vitamin C are citrus fruits like lemons, oranges, kiwi and grapefruit. Except these, you can also have cauliflower, broccoli, capsicum, papaya and cantaloupe to increase vitamin C intake in your diet.

Try to add the above natural foods for back pain relief as these foods help you to build innate immunity to fight against back pain. Not only this, but adding such items to your diet also reduces your pain killer medicine consumption.

So, think before you eat as eating habits may cure or may worsen your back pain.

7 Foods that Cause Back Pain

Over the past few decades, the prevalence of low back pain has increased affecting up to 90% of people during their lifetime. The high prevalence of back pain may be supported by the fact that this condition is regarded as a multifactorial disease and thus, has several possible causes.
Which makes us wonder-
Could diet trigger back pain? Or How your diet affects back pain?

could diet trigger

So, yes it won’t be wrong to say that there are some foods that cause back pain.
A study published in 2014 explained that-
Even not smoking, no consumption of alcohol, an optimum level of leisure physical activity and recommended consumption of fruit and vegetables, can have a positive influence on the diagnosis of occasional low back pain.
Apart from other factors, unhealthy dietary intake is known to be a contributing factor to the development of being overweight and obese. It can further retard the healing process and trigger inflammation, which can worsen your back, leading to pain.

If you do grieve from ongoing back pain, it is wise to reduce the amount of pro-inflammatory foods, you eat.
Here we present a list of foods that needs to be cut down from your diet:

 1. Red Meat:

red meat

Red meat is abundant in protein. But, it is something that you should avoid if you are suffering from back pain. Due to the presence of a substance called neu5g, which promotes inflammation, one of the main culprit behind low back pain. Red meat is amongst the top foods that cause inflammation.

2. Sugary foods and drinks:

sugary fruits and drinks

Beware of sugary foods! They are also amongst your dietary enemies. Not only can sugary foods trigger inflammation and a person’s hypersensitivity to pain, but they can also accelerate ageing and weight gain or obesity. Excess weight can further aggravate your back pain.
A better alternative- stick to natural sugars, for example, fruits, even to sweeten and enhance desserts.
As the studies have proved that-
Energy-containing beverages like “soft” or “fizzy” beverages or fruit juices with added sugar (sugar-sweetened beverages), diet drinks, energy drinks, sports and isotonic drinks, etc. consumption promotes weight gain, avoiding these can be a good idea for people with back pain.
Also, alcoholic beverages contain a high volume of sugar, and sugar can worsen chronic pain.
Note: Alcohol consumption appears to be associated with complex and chronic low back pain and in people with alcohol consumption dependence, as per a 2013 study.

3. Whole-fat dairy:

whole fat dairy

Milk and other dairy products are often endorsed as being an essential part of a healthy diet. But they can also cause inflammation.
Milk and dairy products contain ‘lactose’ a type of sugar that may cause inflammation. Several people are lactose intolerant, i.e. their bodies have a hard time digesting dairy.
Also, the protein in milk- casein, can be difficult for some people to process, giving way to the painful inflammatory response in the body. You might want to avoid it for keeping your back pain away!

4. Refined Grains and white flour:

refined grain

Refined grains are the grains that have been altered so that they lack roughly, or all, of their naturally occurring germ or bran. Exclusion of the bran and germ eradicates many bioactive components like minerals, vitamins, antioxidants, phenolics, flavonoids, carotenoids and fibre, mainly insoluble fibre. White bread, Pizza and cereal are some examples of the foods that are high in refined grains. These foods can cause an insulin spike and hence, inflammation and pain.
The bottom line: White, refined foods can be part of a healthy diet, but moderation is key and, it is best to eat whole grains as a substitute for refined grains.

Vegetable Oil:

vegetable oil

Most vegetables are rich in omega 6 fatty acids which are not necessarily bad. Though, if you have more omega 6 fatty acids in your body as compared to omega 3 fatty acids, this can generate an inflammatory response.
If you pick to use vegetable oil while cooking, then you should stick to only using a small amount of it.
Alternative: Olive oil is one of the best oils that you can use for cooking as to it has monounsaturated fats.
Chemical-laden foods:

Opt for natural foods whenever you can and avoid the foods with chemicals.
The foods with additives, colouring agents, and preservatives are not accepted well by your body. Your body may generate an inflammatory response when you eat foods with chemicals.
Always make sure that you read the food labels before buying anything from the grocery store.
Fried foods:

Researches have found out that a diet high in heat-processed foods, including fried foods, play a role in AGE (proteins or lipids) formation. The development of AGEs over time causes tissues in the body to break down, increase inflammation that might initiate disc degeneration and back pain. It also contributes to other degenerative diseases, comprising of atherosclerosis, diabetes, and Alzheimer’s disease.
TIP: To help you identify the foods that trigger pain, it is advisable to keep a food diary or work your way with a dietitian or nutritionist.
Now that we know how an unhealthy diet can affect the disabling painful condition,
If we do not provide ourselves with the right balance of nutrients, our body may get deprived of the energy to function and immunity to fight diseases.
And so, along with balanced nutrition, incorporating some lifestyle changes like regular exercise, using the appropriate equipment, for example, ergonomic chairs, backrests, and back braces, can be helpful in our fight against back pain to avoid it!

Middle Age: Precautions for Back Pain!

Sometimes even just bending over to pick up a pen from the floor can take a toll on your back! By taking simple precautions for back pain in your daily routine, you can avoid back injuries and escape from the aches before they even start.

A 2010 study found that; “Low back pain is the leading cause of disability, affecting almost 10% of the population, and is increasing with age.”

Back pain varies from a persistent dull ache to a rapid, sharp pain, and has many causes. Often, back pain is the result of our routine activity done incorrectly or a faulty posture, for example twisting to reach or lift an object, sitting at a desk all day long, bending over to vacuum, and even carrying shopping bags.

A correct posture is known as a position in which least stress is applied to each joint. On the contrary, any posture that escalates the stress to a given articulation may be regarded as faulty.

The good news is that back pain relief or preventing it from getting worse is not at all problematic. Altering a few daily habits to relieve pressure, reduce strain, protect your spine, and strengthen your muscles can help you maintain a healthy, pain-free back for a long time.

By following these simple precautions for back pain, you can avoid back injuries and ward off pain:

  • Avoid Poor Posture:

    A poor posture puts pressure on your back. With time, the stress of poor posture can change the anatomical features of the spine. So, don’t slump over your desk!


Set a phone timer to remind yourself to check your posture as you work and get up and walk around at least once an hour throughout the day.

Avoid Poor Posture

While Sitting

Use an ergonomic chair designed to keep your back straight supporting your spine. Adjust the height of your chair, making your feet rest flat on the floor, or a footrest, hips slightly higher than your knees and your thighs are parallel to the floor.


When Standing

Balance your weight evenly on your feet. Stand up straight with your ears over your shoulders, your shoulders over your hip joints, and your hip joints over your ankles. If possible, use a standup desk for at least part of the day.

  • Avoid improper or Heavy lifting:

We become more prone to back injuries when we try to lift heavy objects incorrectly. Even carrying a bulky bag, suitcase, camera, or a load of groceries can strain your back.


Maintain the natural curve of your back, bend your knees, use the power of your legs and tighten your core muscles when lifting or carrying a heavy object. Hold the object close to your body. Make sure so that you don’t twist your body when you lift.

Avoid improper or Heavy lifting

If possible, take some weight off your shoulders by carrying less. Distribute heavy loads evenly and bring them close to your body. If an article is too heavy to lift carefully, ask someone to help you.

Using a bag with wheels or a rolling cart for heavier loads, for example, bags of groceries or boxes of files etc. may be helpful. Wearing a back brace can be useful in a job that entails heavy lifting.

  • Quit Smoking:

Everyone is well aware about the fact that smoking poses a severe health risk. Smoking limits the flow of nutrient-containing blood to spinal discs, so smokers are particularly vulnerable to back pain.

Nicotine restricts blood flow to the discs that cushion your vertebrae and increases the rate of degeneration. This loss of cushioning can be the reason for back pain.

Also, research shows that smoking can make existing back pain worse. Coughing, as a result of heavy smoking, can cause back pain.


So, to avoid various adverse effects of smoking- Stop smoking or avoiding any nicotine intake is best to keep the aches at bay.

Quit Smoking

  • Being overweight or obese:

Extra pounds stress your back and can cause pain. As per NINDS you’re more likely to suffer from low back pain if you are overweight or obese, or rapidly put on a significant amount of weight.


Keep your weight under check! Try to stay within 10 pounds of your ideal weight to avoid unnecessary back pain. Exercise and a healthy diet can help you achieve this goal.

Being overweight or obese

  • Perform Stretching and Working your Core:

We believe that if your back is hurting, the best way to get relief is to limit exercise and rest for a day or two. Also, sitting, standing, or lying down in one place for a prolonged time isn’t healthy for your back. Performing simple movements can be a daunting task if you aren’t in good shape.


According to the experts, regular exercise, especially core work, can help ease inflammation and keeps the abdominal and back muscles firm. Get up, walk around and do simple stretches to relieve strain and improve circulation to your back.

Pilates or other core strengthening activities can increase the stability of the back muscles.
Cardiovascular exercises such as swimming, bicycling, etc. are also suggested, along with movements that improve flexibility.

Additionally, stretching is vital for staying flexible and avoiding back problems.

Perform Stretching and Working your Core

It serves as a crucial part of recovering from a back injury and prevent future episodes. Even at work, stretches can be as simple as bending forward, bending back, and bending side to side. Yoga is regarded as the ultimate stretching exercise.

  • Avoid sleeping flat on your back and choose your mattress for maximum comfort:

Resting on your stomach or sleeping flat can pressurize your back. Too little sleep can also lead to back pain and worsen a prevailing back condition. An extra soft mattress is also not advisable for young people as it may cause the back to collapse when you lie on it. When the back is collapsed, the lungs are not able to take in as much oxygen, preventing you from getting restful and sound sleep.


The best sleeping position is on your side! One of the best ways, sleeping with a pillow between your knees while lying on one side for more relaxation.

Doctors recommend using a pillow under your knees if you must sleep on your stomach, and lie on your back to help take the stress off your back.

Avoid sleeping flat on your back and choose your mattress for maximum comfort

Having a supportive mattress that’s not too hard or too soft and a suitable pillow for your head is also a great option. One such widely used pillow is the “Viaggi Cervical Memory foam pillow” which promotes better spinal alignment, has a longer lifespan than your regular pillow, and eases off the pain, providing pain relief and makes you sleep like a baby.

If you want to avoid the risk of lower back pain and sciatica in your middle age, you by now know the precautions for back pain.

Living a healthy lifestyle that’s full of exercise and taking some care can help protect and strengthen your back and live free of chronic back pain.
Take these precautions and stay healthy for long!

Age Related Back Pain: Causes and Easy Management Strategies!

Around 60-80% of individuals’ experience low back pain at some point in their lives.

According to a study conducted in 2015; “An estimated 5-10% of cases may develop chronic low back pain (CLBP), which is responsible for high treatment costs, sick leave from work, and individual suffering, along with being one of the main reasons for people to seek health care services.”

Are you experiencing age related back pain? It may seem normal as you age, but there are some triggers and factors which are beyond age. No matter how hard you try to fight the signs and symptoms of ageing, some factors can even pose their impact on our body, one such outcome is the back pain.

What else can be the reasons for back pain as you grow old?

back pain

There might be several factors that can lead to back pain.



With age, the muscles lose elasticity, bones lose strength and spine loses cushioning, leading to age related back pain. Medical conditions like osteoporosis, arthritis, viral infections, and other diseases can further aggravate your pain.

Now let’s enlighten you how these factors lead to back pain.
Arthritis: Osteoarthritis, also known as a “wear-and-tear” type of arthritis, is one of the prominent cause behind back or neck pain.

Joints that connect the vertebrae are surrounded by the cartilage, a flexible, elastic tissue. With age, the cartilage fades away, the discs lose water and become narrow, adding more pressure to the joints. This causes inflammation and can be a primary cause of back pain.

Spine pain is mostly in the neck; could be due to cervical spondylosis (arthritis of the neck) due to abnormal wear on the bones and cartilage in the neck.

Discs: Discs—the gel-like cushions that rest between the vertebrae (bones in the spine) maintains the natural curvature of your spine, and let your back to flex or bend. Most significantly, discs help to absorb the shock as you walk or run.

The disk rupture, leaking its jelly-like centre and irritating nearby nerves, causing a condition called a “slipped” or “ruptured” disk or ‘herniated disc’. While herniated discs are perhaps the most common cause of back pain in younger people, they are probably a common cause of pain in older patients too.
With age, the discs dry out and become less spongy and pliable. They become stiff, making you prone to have a herniated disc.

Spinal stenosis: The narrowing of space within your spine puts pressure on the spinal cord or nerves, producing numbness, pain, or cramping. This condition is known as spinal stenosis and ageing is one of its most prominent risk factors.


spinal stenosis

Due to Injuries: These are other frequent causes of lower back pain. Having an accident or merely lifting something too heavy, can strain your spine and cause a disc to rupture or bulge outward. This puts additional pressure on your back and the nerves within it, resulting in pain.

Also, there are many risk factors that can further escalate your chances of developing back pain as you grow older. These may be:

  • Inactivity
  • Smoking,
  • Being overweight or obese,
  • Stress,
  • Occupational risk factors like poor posture (primarily due to prolonged sitting hours at work),
  • Poor sleeping habits, etc.

This all-too-common part of ageing doesn’t have to be an everyday struggle if you identify your back pain symptoms and treat them well.

Is there a way to keep your spine young and healthy, to lower your risk of severe pain?

Back pain can’t wholly be avoided, but there are ways to manage this disabling condition and lower your risk of severe pain. This can be done by:

Weight management:
Excess weight on your body puts pressure on your musculoskeletal system. Do you know that each pound puts about 4 pounds of pressure on the body while walking, and 8 pounds while running? Lesser the strain on your back, the better, so it’s essential to sustain a healthy weight. A healthy diet is a must for keeping your weight in check.

Shifting to an active lifestyle can be beneficial! Go for exercises and yoga that focus on strengthening the back and abdominal muscles that can help to reinforce your lower back to prevent future pain.

As there are some risks involved in exercising when you have back pain, therefore it’s crucial, to begin with gentle, low-impact exercises to prevent further damage.

Your priority needs to be discussing the treatment options with your doctor, and then, work your way with a physical therapist to decide the right exercises for you.

Knee stretch to the chest

Performing stretches at work can help you tackle the back and neck issues.

Medications to the rescue:

The over-the-counter pain relievers, for example, ibuprofen, aspirin, and naproxen, or a topical pain reliever to ease the inflammation and stimulate blood flow are often used. Creams or sprays applied topically triggers the nerves in the skin to provide feelings of warmth or cold in to alleviate the sensation of pain.

Anticonvulsants, antidepressants, or opioids are regarded as more serious medications for severe pain relief and help you function.
Consult your health care provider before starting with the medications.

Additional therapies which can be used for back pain are:

Acupuncture: It involves inserting fine needles into the skin at specific body points and manipulate them. It can relieve chronic pain by promoting the body’s healing process.

hand point

Osteopathic manipulation: Chiropractors or osteopathic doctors (DOs) use their hands to mobilise, adjust, massage and stimulate the spine and its adjoining tissues.

If you experience back pain due to prolonged stress or if it ascends due to age-related conditions, don’t overlook it! It could be a sign of severe but treatable disease. Consult your doctor and see what can be best for you to provide back pain relief.

7 tips to ease back/neck pain while travelling

Who doesn’t love to travel! But, it becomes often challenging for many people with back issues. Just getting to your destination can take a toll on your joints, muscles, and nerves.

Travelling demands our body to get out of its comfort zone and routine life, which we usually don’t do, like handling and lifting our heavy luggage.

Travelling obliges us to sit still for long periods, often in a confined space, in those uncomfortable seats in the cars, trains, buses, and aeroplanes.

Undoubtedly, people with back pain and other sorts of pain avoid travel whenever possible.

Back and neck ache can exaggerate when travelling because of the many stresses induced on the spine’s intricate network of muscles, joints, and discs.

The already sore areas in the neck and back worsen, giving way to lingering pain.

But, this doesn’t mean your back pain should come in the way of you exploring and going new places.

Try out these easy tips that many help you support your spine and avoid back discomfort/strain while travelling.

1. Luggage requirements:

Pack light:

pack light

Don’t over-pack! Opt for 2 or 3 smaller bags instead of one large, heavy bag. Use a suitcase with wheels and made of lightweight materials, like vinyl, canvas, or plastics such as polycarbonate.

Prefer a Backpack:

bag pack


A small backpack distributes the weight uniformly rather than a shoulder bag that burden one side of your body. Tighten and use both the straps of the pack as close as possible to your back, making the bag feel lighter. If you must carry a single-shoulder bag, change it frequently from one side to the other as the day progresses.

Slowly lift the luggage in steps:

Slowly lift the luggage in steps:

Move gradually to lift your luggage and break the action into smaller parts. For instance, go from the arm of the seat to top of the seatback, and then into the overhead bin in separate motions, when lifting a bag.

No twisting:


Twisting your back while lifting is a common occurrence leading to pain. Pivoting your feet so that your whole body moves rather than just twisting your back, seems to be a good idea.

Avoid lifting as far as possible:

No twisting

Ask for assistance from a flight attendant. If you explain you have a back issue, you will be amazed how cooperative the airline staff will often be.

2. A quick posture check:

Long hours of sitting can make your back/neck pain worse.
Maintain a good posture while sitting- Back aligned against the back of the seat and headrest supporting the middle of your head. Keep your shoulders straight and no hunching forward. Both feet should be firmly resting on the floor or a footrest.

Reading a book or watching a movie- Try to keep from looking down and straining your neck as well.

Walking or handling your luggage- Keep your shoulders back and head up to avoid a natural hunch. While bending to pick up your bags, make sure you are bending with your legs and not bending at the waist.

Long-distance driving- Adjust the seat and steering wheel to a comfortable position, so you don’t end up reaching far for the wheel.

A quick posture check

3. Pack for your comfort:

We all are aware of how uncomfortable transportation seats are. Seat cushions, inflatable travel pillows, lumbar support pillows, heat wraps, etc. will be a boon for your back/neck pain and helpful for making our journey more comfortable.

Forgot to pick these travel buddies- No worries! Instead, use a jacket or sweater rolled up providing you similar benefits.

Pack you’re over the counter pain relief medications and creams for back pain relief when travelling.

4. Get up and move:

Unless you don’t intend to sleep through your entire journey, booking an aisle seat is preferable as that you get up and move around often – like every 20-30 minutes.

Get up and move:

Movement stimulates blood flow, and blood brings significant nutrients and oxygen to your back, which lessens stiff muscles and aids to curb inflammation. It also helps to prevent blood clot formation in the leg (known as deep vein thrombosis), considered as one of the most dangerous perils of sitting for extended periods.

5. Stretch and stretch!

Our lower back is continuously stressed due to tension and stiffness in the hamstrings (the muscles in the back of the thighs) and hip flexor muscles due to prolonged sitting hours.

Try these stretches while travelling to ease those muscles:

For hamstrings: Place one foot in front of the body, such as on a seat in an airport or train station, and gradually lean forward until you feel a stretch in the back of the thigh. Hold for 30 – 60 seconds. Stretching the hamstrings can lessen the muscle tension that pulls on the lower back and worsens back pain.

For neck: Slowly bend the ear to the shoulder and hold for 15 – 30 seconds before repeating on the other side. This stretch relieves muscle tension in the side of the neck down into the shoulder. Furthermore, bend the head forward, pulling the chin toward the chest, to alleviate tension in the back of the neck.

6. Stress management:

For some people, emotional tension intensifies their back pain. Be sure to travel well before your flight to avoid unnecessary stress build–up to hustle to your gate.

Deep breathing, positive visualization, and meditation can help to get for both stress and pain relief. Reading a book, video, or music can be useful to keep your mind off the pain.

stress management

Don’t over-schedule your itinerary. Take intervals, don’t feel rushed and have time to rest if your back flares up during your trip. Look for bus tours that let you hop on and off so you can take in more things to see with less strain.
If you have spare time, going for a massage or spa treatment can do wonders for those aching muscles.

7. Stay well hydrated and rest:

Water circulates the healing nutrients and oxygen all over the body. Therefore, drink water frequently to manage your pain and keep your body hydrated.

And don’t skip out on restful sleep. As the body needs time to rejuvenate, bring along whatever you need to allow a good shut-eye.

Do consult your physician first to discuss your health and specific condition before travelling along with these tips. And do what works best for you! Best of the journey!