All of us find ourselves clutching our backs in pain at some point or the other , trying to find the best position for comfort ! Cold packs , heat packs , balms , creams , pain sprays - all these may provide temporary relief . But you need to heal yourself from inside to prevent the back pain . Here are some smart solutions ;

1 Regular exercise - Exercise , especially aerobics , increases the flow of blood & nutrients to the soft tissue in our back , helping reduce stiffness and enable any healing that may be required .

2 Maintain posture - A proper posture means your bones & joints are in alignment . This helps decrease any excessive wear & tear of joint surfaces .
When you sit properly , it reduces stress on ligaments . The result - your muscles work more efficiently & chances of inflammation or strain are reduced .

3 Good diet - Opt for a calcium-rich diet (milk , dark green leafy vegetables , legumes , fish) and magnesium (beans , seeds , nuts , bananas , dark chocolate) . Also try anti-inflammatory foods such as chia seeds, , flaxseeds and deep-coloured fruits & veggies .

4 Keep Vitamin D levels up - Vitamin D , mainly sourced from sunlight is essential to prevent bone diseases as it aids calcium absorption & bone health . You can also try cod liver oil or fortified cereals , milk , orange juice and oatmeal .

5 Avoid smoking and alcohol - Smoking is known to alter blood flow which can lead to back issues . Drinking alcohol causes dehydration , reducing the amount of water in your intervertebral discs , which in turn may cause pain .

In case your back pain has become chronic , do reach the doctor immediately !