![]() Exercises for Backache Exercise is considered to be the most effective natural cure for backache. Exercise helps to improve the supply of nutrients to spinal discs, thereby delaying the process of deterioration that comes with age. Safe exercises include walking, swimming and bicycling. Controlling one's weight is another important step towards relieving backache as excess weight greatly increases the stress on soft back tissues. Yoga Asanas for Backache Yoga asanas which are beneficial in the treatment of backache are bhujangasana, salabhasana, halasana, uttanapadasana and shavasana. The back can be strengthened through proper nutrition, exercise and relaxation and in the process general health will also improve. ![]() Diet for Backache The diet of those suffering from backache should consist of a salad of raw vegetables such as tomato, carrot, cabbage, cucumber, radish, lettuce and at least two steamed or lightly cooked vegetables such as cauliflower, cabbage, carrot, spinach and plenty of fruits, all except bananas. The patients should have four meals daily. They may take fruits and milk during breakfast, steamed vegetables and whole wheat chapattis during lunch, fresh fruits or fruit juice in the evening and a bowl of raw salad and sprouts during dinner. The patients should avoid fatty, spicy, and fried foods, curd, sweetmeats, sugar, condiments as well as tea and coffee. Those who smoke and take tobacco in any form should give them up completely. Proteins and vitamin C are essential for the development of healthy bone. Vitamin D, calcium, phosphorous and the essential minerals are vital for healthy bones. Foods that have been processed for storage to avoid spoiling have few nutrients and should be eliminated from the diet. Vitamin C has proved helpful in relieving low-back pain and averting spinal disc operations. Hot fomentations, alternate sponging or application of radiant heat to the back will also give instant relief. |