Implement lifestyle changes to effectively manage your Back Pain

One of the most prevalent complaints among adults is back pain. It causes discomfort, sleep deprivation, and missed work for several days. Although back pain usually goes away on its own in less than six weeks, wouldn’t it be better to prevent it altogether? Not all back pains need surgery, sometimes lifestyle changes are enough. Have a look at some lifestyle modifications that can help relieve your back pain –


Back pain can get worse due to weak core muscles. Engaging in physical activity strengthens your back and abdominal muscles. It is important to stretch out post-workout as it keeps your muscles loose and warm. It also helps increase flexibility by enabling the movement of your joints and muscles. You can add a yoga class or stretching session into your routine.

Maintain a good posture

Bad posture can worsen back, shoulder, and even neck pain. There is much more to posture than just standing upright. Having a proper posture is important when standing, sitting, or walking.

Practice safe lifting

Safe lifting skills are necessary, whether you are picking up large boxes, groceries, or a toddler. Always use your leg muscles to lift, while keeping the item close to you. You mustn’t twist your core while lifting.

Lose weight

It might be difficult for your muscles to perform daily tasks if you weigh more than you should. In addition, the additional weight on your spine can misalign your vertebrae, exerting stress on your joints and perhaps contributing to pain. You can lessen the tension on your back muscles and spine by losing weight.

Make necessary changes

Back pain can be reduced by making a few adjustments to your house, workplace, and wardrobe. Steer clear of high-heeled shoes, try to sleep on a firm mattress, and use a lumbar support pillow when driving or sitting. Design a workstation that will prevent you from constantly stooping to stare at your computer screen. Choose a chair for your office that will support your lower back and let you maintain a firm foot on the ground.

Keep your spine bones strong

Osteoporosis can be avoided with strong bones. Make sure you get enough calcium and vitamin D to maintain strong spine bones.

The Takeaway

If the above-mentioned lifestyle changes do not relieve you from back pain, it is best to schedule an appointment with an orthopaedist. If you are looking for the Back Pain Specialist in Chandigarh, look no further than Dr. Manu Mengi. He strives to help you heal from any kind of back pain and return to the natural state of optimal health.

Dr. Manu Mengi follows a holistic approach to your well-being and addresses the root cause of your back pain. Using a combination of cutting-edge therapies and exercises, he helps his patients regain mobility and strength. Seeking Back Pain Treatment in Chandigarh? Reach out to Dr. Manu Mengi for a customized treatment plan that focuses on long-term health improvement. Begin your journey toward a back-pain-free living.

Choose The Best Back Pain Doctor in Chandigarh to Experience an Unparalleled Relief

If an aching back is becoming more of a regular occurrence — rather than something you randomly pulled at the gym — you are not alone. With aging, people start losing fluid in their discs which tend to collapse, thus triggering back pain. It further leads to stiffness, increasing the chances of injury. If the pain persists, it is best to see a Back Pain Specialist in Chandigarh who is best known for his exceptional expertise and commitment to delivering the best patient care possible.

Have a look at some reasons that play a role in your back pain –

Inadequate Vitamin D: –

It is found that those suffering from severe back pain have the lowest levels of Vitamin D. They are more prone to disc degeneration and back pain. If you have stronger bones, these can help protect you against back pain and other issues.

Insufficient core strength: –

Not having enough core strength can also lead to chronic back pain. The core muscles play a vital role in providing support and stability to the spine. When there is not enough core strength, it puts extra strain on the back, discomfort, and back pain. You need to follow a fitness regimen that emphasizes core strength to improve your spinal support and back health.

Lack of adequate sleep: –

If your room is not too dark, your body will sense it, it will reduce the quality of your sleep. Adequate sleep is important to keep your muscles relaxed. Moreover, you will feel more pain if you do not get enough sleep. To keep your discs in good condition, you need to take proper rest. It gets more crucial as you age.

Prolonged sitting: –

Sitting for a long time can take a toll on your back health. The immobility in your joint will cause a spasm in your skeletal muscle that further triggers pain in your back. This pain can further shoot down to your hips and other joints.

Difference in your leg length: –

It might come as a surprise to you that a difference in the length of your legs can also trigger back pain. It can lead to unequal pressure on one side of your body as compared to the other.

Soft mattress: –

It can be tempting to sleep on mattresses that feel like marshmallows. However, it does not work well for your back. If you use a soft mattress, your body tends to sink, providing no support for your spine. It further causes back pain.

Overall, these factors can do a number on your back. If you are trying to deal with back pain related to ageing, several therapeutic approaches can offer some relief. Have an insight –

Physical activity: –

Stay active and you will recover from back pain occurrences faster.

Physical therapy: –

A fitness program emphasizing your back health can help you increase strength while also improving balance and flexibility. Your spine will be stronger if you work on your back and core.

Anti-Inflammatory medications: –

Some medications can help relieve you by stopping the inflammatory pain. Your doctor might prescribe you these medicines for chronic back pain.

Applying ice pack: –

Applying an ice pack for 20 minutes is the best approach when back pain occurs. It helps reduce the painful inflammation that leads to back pain.

Use a heating pad: –

You can consider using a heating pad after two or three days to relax your back muscles and regulate blood flow.

If you want to entrust your back health to a highly proficient back specialist, look no further than Dr. Manu Mengi. Being the Best Back Pain Doctor in Chandigarh, he has a solid background in diagnosing and treating several back pain issues. With years of hard work and perseverance, he has earned a reputation as the go-to specialist for those seeking personalized back pain solutions.

Always driven towards solutions, Dr. Manu Mengi starts with proper evaluations, followed by making precise diagnostics and creating treatment plans that are tailored to address the unique needs of the patients.

If you are looking for innovative, state-of-the-art care for your back issues related to ageing, trust Dr. Manu Mengi to bring you relief and instil a sense of well-being.

Embark On a Pain-Free Journey with the Best Doctor for Back Pain in Chandigarh

Back pain, one of the most widespread medical conditions, can keep you from living a normal life. It can start with a dull ache and then switch to a sharp pain that shoots down the leg. Sometimes, it can come on suddenly such as from an accident or lifting something heavy or it can develop gradually due to age-related changes in your spine. Additionally, the inflammatory arthritis disorders can also trigger the back pain.

Types and Symptoms of Back Pain

Back pain can be described based on its location. It can be upper, middle, or lower back pain that occurs on the left, centre, or right side. It can also be described by how long it lasts. Figure out if your pain is mild, moderate, or severe.

Acute Pain – If the pain is acute, it is sudden and is often related to injury.

Chronic Pain – If the pain is chronic, it means that it has lasted more than six months.

Local Back Pain – The reasons for local back pain can be arthritis, degenerative spondylolisthesis, spinal disk degeneration, and spinal stenosis.

Radiating Back Pain – If your back pain is radiating, the various causes include infections, gallbladder inflammation, kidney infections and stones, liver problems, urinary tract infections, and much more.

In women, the reasons vary from endometriosis to uterine fibroids and pregnancy.


The weight of your upper body solely relies on your lumbar spine which is in the lower back. It is responsible for daily movements such as bending and helping the coordination of your muscles in the pelvis, hips, legs, and feet. Due to overuse, the bones, nerves, and disks found in your lumbar spine are more prone to injury and wear and tear, triggering pain in your lower back pain. Sometimes, straining a muscle or spraining a ligament can also cause lower back pain. However, the back pain due to sprain or strain is not long-lasting, taking anywhere from a few days to a few months. If you are feeling moderate to severe pain that does not go away with rest or medication, choose the Best Back Pain Specialist in Chandigarh. He will provide you with an appropriate treatment to relieve or alleviate your pain.

Other Causes of Lower Back Pain

Spinal Stenosis: – This condition occurs due to the narrowing of the spinal canal in your lower back which leads to pressure on the nearby nerve roots. It happens due to the formation of bone spurs or degeneration of a joint or lumbar disk. It can also trigger sciatica.

Spinal compression fracture: – It generally occurs due to osteoporosis in which a vertebra in your lumbar spine collapses. It further causes severe pain and limited spinal movement.

Herniated disk: – This condition occurs when the inner gel of one of the disks of your lumbar spine slips. It further allows the inner gel to put pressure on the surrounding nerves, leading to pain.

Symptoms include:

  • Significantly worse pain in the morning.
  • Sharp pain that starts from your lower back and shoots down your leg.
  • Pain that worsens when you sit and recovers while walking.

Who is at higher risk for back pain?

  • Those who do not exercise.
  • Have an underlying medical condition such as cancer or arthritis.
  • Prone to anxiety or depression.
  • Lifting things using your back instead of your legs.
  • Smoking as it can lead to herniated disks.


  • Working on your physical condition can help you prevent back pain
  • Exercise regularly to increase the strength and endurance of your back. You can choose among low-impact aerobic exercises, walking, cycling, and swimming.
  • Make lifestyle changes to maintain a healthy weight as being overweight can strain the back muscles.
  • Quit smoking to reduce the chances of back pain

When to See an Orthopaedist

If your chronic back pain lasts for more than 12 weeks or if you are feeling difficulty in performing your daily tasks, call an orthopaedist right away. If you are in Chandigarh (Tricity), look no further than Dr. Manu Mengi. With an impressive medical background and years of practice in the field, he is the Best Doctor for Back Pain in Chandigarh. He makes his best effort to identify the source of back pain by performing physical examinations and diagnostic imaging such as MRI and X-ray to help his patients get rid of the pain.

Are you looking for a qualified and experienced orthopaedist for your Back Pain in Chandigarh? Make an appointment with Dr. Manu Mengi today. Bid goodbye to pain and welcome a brighter future under his expert care.

Understanding Low Back Pain: Causes, Prevention, and Treatment

Low back pain is a common ailment that affects people of all ages and backgrounds. It can range from a dull, nagging discomfort to severe, debilitating pain, greatly impacting one’s quality of life. In this article, we will delve into the causes, prevention strategies, and treatment options for low back pain.

Causes of Low Back Pain

  1. Muscle Strain: One of the leading causes of low back pain is muscle strain. This can result from improper lifting, sudden movements, or poor posture over an extended period. Weak back and abdominal muscles can exacerbate this issue.
  2. Herniated Discs: Discs in the spine act as cushions between the vertebrae. When a disc herniates or ruptures, it can press on nearby nerves, causing intense pain.
  3. Spinal Stenosis: This condition narrows the spinal canal, putting pressure on the spinal cord and nerves. It commonly occurs as a result of ageing.
  4. Osteoarthritis: The breakdown of cartilage in the spine can lead to osteoarthritis, causing pain and stiffness in the lower back.
  5. Scoliosis: Abnormal curvature of the spine, known as scoliosis, can result in back pain, especially in severe cases.
  6. Injuries: Traumatic injuries such as falls, car accidents, or sports-related incidents can cause low back pain, sometimes leading to chronic conditions.

Prevention Strategies

  1. Maintain Proper Posture: Good posture is crucial in preventing low back pain. Practice sitting and standing with your spine in a neutral position, and use ergonomic furniture if necessary.
  2. Exercise Regularly: Engaging in a balanced exercise routine that includes strengthening the core and back muscles can provide essential support for the spine.
  3. Lift Safely: When lifting heavy objects, use your legs and not your back to avoid straining the muscles. Keep the object close to your body and avoid twisting while lifting.
  4. Maintain a Healthy Weight: Excess weight, especially around the abdomen, can strain the lower back. A healthy diet and regular exercise can help maintain an appropriate weight.
  5. Quit Smoking: Smoking can reduce blood flow to the spine, impairing its ability to heal and repair itself. Quitting smoking can benefit overall spinal health.
  6. Stretch and Warm-Up: Before engaging in physical activities or exercises, it’s essential to warm up and stretch to prevent muscle strain.

Treatment Options

  1. Rest: In many cases, low back pain can be alleviated by giving the affected muscles and tissues time to heal. Short-term rest is often recommended, followed by gradual reengagement in physical activities.
  2. Physical Therapy: Physical therapists can design exercises and stretches to strengthen the back and improve flexibility. They can also provide techniques for better posture.
  3. Medications: Over-the-counter pain relievers like ibuprofen or prescription medications can help manage pain and inflammation associated with low back pain.
  4. Injections: In some cases, corticosteroid injections may be recommended to reduce inflammation and relieve pain.
  5. Surgery: Surgical intervention is considered only when conservative treatments fail or when there is a structural issue like a herniated disc that requires correction.
  6. Alternative Therapies: Options such as acupuncture, chiropractic care, and massage therapy may offer relief for some individuals.

Low back pain is a widespread condition that can affect anyone, but understanding its causes, preventive measures, and treatment options can help manage and reduce its impact on your life. Remember that maintaining a healthy lifestyle, including regular exercise, good posture, and a balanced diet, is key to preventing low back pain. If you do experience persistent or severe pain, it’s essential to consult a healthcare professional for a proper diagnosis and treatment plan tailored to your specific needs