How to Get Rid of Back Pain (Backache): Treatments and Effective Home Remedies

Back pain (also known as backache or lumbago) is a very common problem and it takes a few weeks or even months to recover. It usually results in strain or stiffness. Due to which back pain can be very painful and uncomfortable, but it is not usually severe. Back pain can occur for a variety of reasons, such as a sudden activity or fall, injury or medical condition. Every one of us experiences back pain at some time in our life. Back pain is a very common in adults between the ages of 35 to 55 years.

If you are experiencing the back pain, it is important that you do not limit your activities too much. Even if you have severe pain in your waist, working slowly is better than lying down on the bed. If you keep moving your waist, it will become more flexible. 

There was a time when this problem used to happen on aging, but today this problem can be found in 8 out of 10 people. There are many remedies available to prevent or relieve recurrent back pain.

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If prevention does not help, simple home remedies and proper physical procedures can often relieve you of back pain within a few weeks and also help to keep it cured for a long time. In very rare cases, surgery is required to treat back pain.

Types of Back Pain:


Back pain can be mainly divided into four categories; including —

i) Mechanical:

This type of back pain can be caused by the spine, intervertebral disc or soft tissues. This can usually be caused by problems such as spinal stenosis (spinal contraction) or slip discs. This pain may last 4 to 6 weeks.

ii) Inflammatory:

Inflammatory back pain is mainly due to the inflammation caused by spondyloarthropathies — a group of chronic disease related to joints. This pain is chronic and can also be caused by disease such as spondylitis (spinal inflammation).

iii) Oncologic:

This type of back pain can be caused by nerve contractions or cancers of the marrow.

iv) Infectious:

Any infection involving the spine or disc and a wound in the spine can cause back pain. These were some back pain depending on the medical term. Simply put, people may have two types of back pain. Acute and chronic.

a) Acute Back Pain:

It is the most common back pain. It can occur suddenly and last for a few days or weeks. It can also be cured with some rest.

b) Chronic Back Pain:

At the same time, chronic back pain is chronic and can last for a long time — more than 6 months

Causes of Back Pain:


Woman Having Back Pain

What Causes Back Pain?

The human waist is made up of a complex structure of muscles, ligaments, nerves, discs and bones. Our spinal segments are connected by discs. Problems with any of these components can cause back pain. In some cases, the cause is never known. Some of the common causes of back pain may include —

Stretch:

The most common causes of back pain are —

  • Hamstring strain 
  • Strained ligaments
  • Muscle cramps

Things that can cause stretch or cramps include —

  • Improper handling
  • Heavy carry 
  • Bumpy and sudden activity 

Structural Problems:

Low structural problems can also cause back pain —

  • Dissected Disc: Each vertebra in our spinal cord is connected by a disc. If the disc breaks, there will be more pressure on the nerve, resulting in back pain.
  • Embossing Disc: Like a broken disc, a bulging disc can put more pressure on the nerve.
  • Sciatica: A sharp and fatal pain that goes down through the hip to the back of the leg. This pain is caused by the bulging or herniated disc increasing the pressure on one nerve.
  • Arthritis: Patients with osteoarthritis usually experience joint problems in the hips, lower back, knees and hands. In some cases, spinal stenosis may develop, in which the space around the spinal cord becomes narrow.
  • Abnormal Curvature of The Spine: If the spine is curved abnormally, the patient is more likely to have back pain.
  • Osteoporosis: Other bones, including vertebrae of the spine, become fragile and hollow, making compression fractures more likely to occur.

Some other causes of back pain include —

  • Spinal Cancer: The  tumor that develops on the spine can stress the nerve, resulting in back pain.
  • Infection of The Spinal Cord: If the patient’s body temperature is too high, as well as the part of the waist is too hot, it may be due to spinal infection.
  • Other Infections: Pelvic inflammatory disease (in women), bladder or kidney infections can also cause back pain.
  • Sleep Disorders: Back pain problems are seen more in people suffering from sleeping disorders (insomnia) than others.
  • Ringworm: It is a type of infection that can affect nerves and cause back pain. It depends on the affected nerves. 
  • Poor Mattress: If a mattress does not comfort specific parts of the body and prevents obstruction of the spine, then there is a higher risk of having a back pain.

Daily activities or bad postures include —

  • Bend awkwardly
  • Push something 
  • Draw something 
  • Pick something up
  • Long standing 
  • Stay hooked for a long time 
  • Get a shock  
  • Cough up 
  • To sneeze
  • Muscle strain
  • More stretch
  • Moving the neck forward, such as when you are driving or using a computer.

Symptoms of Back Pain:


illustration-of-spine-on-man-with-back-pain

What are The Symptoms of Backache (Back Pain)?

In most cases, the signs and symptoms resolve on their own within a short time. If any of the following symptoms are seen with back pain, then it is advisable to contact your doctor —

  • Weight loss
  • Increased body temperature
  • Swelling at the waist
  • Constant pain in the waist and lying down or resting does not help
  • Pain goes from the waist to the legs
  • Pain reaching below the knees
  • A recent back injury or shock
  • Urinary incontinence— urinating unknowingly (even in small amounts)
  • Difficulty urinating— difficulty in passing urine
  • Stool incontinence— you lose control of your intestines (you inadvertently pass stools)
  • Numbness around the genitals
  • Numbness around the anus
  • Numbness around the buttocks

The following groups of people experiencing back pain should seek medical advice —

  • People under 20 and over 55 years of age
  • Patients who have been taking steroids for a few months
  • Drug overdose people
  • Patients who have cancer
  • Patients with poor immune system

Home Remedies for Back Pain:


It is often seen that people with back pain take medicines and later become addicted to it. These medicines can have a bad effect on their health. In such a situation, homemade remedies for back ache can help to relieve mild back pain symptoms. So, let’s dive into it —

1. Essential Oil:

(A) Lavender Oil:

Material Required:

  • Three to four drops of oil

How To Use:

  • Apply the oil on affected areas. Then massage with light hands
  • It can be used every other day or two to three times a week

Benefits:

A research has revealed that the use of lavender oil during aromatherapy can provide relief to a large extent from the problem of back pain. However, both acupressure and lavender oil have been used in this research, so research on the combination of both is available here. In such a situation, just how much lavender oil is useful in back pain, more study is needed.

(B) Peppermint Oil:

Material Required:

  • Five to six drops of peppermint oil
  • One teaspoon of winter green oil

How To Use:

  • Add peppermint oil to winter green oil
  • Apply this mixture on the affected area
  • It can be used every day or two to three times a week

Benefits:

According to a study, it was speculated that a mixture of winter green oil and peppermint oil may act as a pain reliever. However, there is still some confusion about their use, so more precise research is needed on this.

2. Other Oils:

Essential oil is not only used. Back ache can also be treated with other oils. It may include —

(A) Castor Oil:

Material Required:

  • One teaspoon of castor oil

How To Use:

  • Apply castor oil to the painful area before sleeping at night
  • Then massage with light hands
  • Allow the oil to remain overnight
  • If desired, you can use it daily at night until you do not get relief

Benefits:

Inflammation can also be the cause of back pain as we have mentioned above. Indeed, castor oil contains ricinoleic acid, which may exhibit anti-inflammatory and analgesic effects. In addition, castor oil can also help to relieve pain caused by inflammation. On this basis, it can be said that its use can help in relieving back pain. At the moment, further research is still needed on this topic.

(B) Olive Oil:

Material Required:

  • A spoonful of olive oil

How To Use:

  • Before bedtime, massage your back with lukewarm olive oil
  • Leave it overnight. It can be used daily

Benefits:

Olive oil can also be beneficial to treat back pain or back ache. Indeed, a study found by female athletes with olive oil phonophoresis has been found to help relieve back pain. This effect may be due to the anti-inflammatory properties present in olive oil.

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In addition, an another research found olive massage to be effective in reducing waist pain. In such a situation, if someone has mild back pain, he/she can use olive oil to reduce the pain. Not only this, a light massage with olive oil at the waist during the first stage of delivery can provide a comfortable experience for some time after the pain of labor.

(3) Ginger or Ginger Oil:

Material Required:

  • One or two small pieces of ginger
  • A cup of hot water
  • Honey (optional)

How To Use:

  • Soak ginger in a cup of warm water for 5 to 10 minutes
  • Add honey to taste and consume it before it cools down
  • This mixture can be consumed two to three times a week
  • You can also use ginger oil to massage the back
  • If applying ginger oil, it can be applied at night before bedtime

Benefits:

Ginger is a treasure of medicinal properties. It also has anti-inflammatory and analgesic properties among others. These properties can help to reduce inflammation as well as relieve pain. It can be helpful in relieving pain or muscle pain caused by arthritis. Not only the consumption of ginger but also the use of ginger oil can also act as a pain reliever.

According to a research conducted on some individuals who have been massaged with ginger oil, their waist pain has been shown to improve significantly. In such a situation, ginger or ginger oil can be used to relieve backache.

(4) Basil (Tulsi) Leaves:

Material Required:

  • Four to five basil leaves
  • A cup of hot water
  • Honey (optional)

How To Use:

  • Soak basil leaves in hot water for 10 minutes
  • Add honey to taste and drink this tea before the water cools down
  • You can also apply basil oil on the waist
  • This tea can be consumed two to three times a day
  • If you are applying basil oil, you can apply it once or twice a day

Benefits:

Basil has been used as a medicine for years. In this case, if Ayurvedic treatment of back pain is to be done, then basil can be used. Basil has anti-inflammatory and pain relieving properties. Because of which it can be used to relieve backache.

(5) Garlic:

Material Required:

  • Eight to ten garlic cloves
  • A clean towel

How To Use:

  • Crush the garlic buds and make a paste
  • Now apply this paste on the painful area and cover it with a clean towel
  • Leave it for about half an hour and then wipe it with a wet cloth
  • If desired, 2 to 3 buds of garlic can be chewed every morning. If you don’t like the taste of garlic, you can use it in food
  • In addition, heat garlic by adding mustard oil and then massage the waist

Benefits:

Garlic has anti-inflammatory properties. In this case, its use can be helpful in reducing pain below the waist due to sciatica. However, it is a remedy for pain relief for just a few moments. If anyone has sciatica, then continue medical treatment.

(6) Chamomile Tea:

Material Required:

  • A chamomile tea bag
  • One cup of hot water
  • Honey (optional)

How To Use:

  • Put the chamomile tea bag in one cup of hot water for 1 to 2 minutes
  • Add honey to taste and drink this tea
  • This tea can be consumed once daily

Benefits:

You can also use chamomile leaves instead of chamomile tea bags. For this, you can prepare tea by boiling 5 to 7 chamomile flower leaves in water. You can also add honey to taste. It can also provide relief in back pain.

(7) Rock Salt (Epsom Salt):

Material Required:

  • One or two cups of rock salt
  • A bucket of water

How To Use:

  • Add rock salt to a bucket of water
  • Now take a bath with this water
  • Apart from this, you can wipe your body by wetting the towel with this water and taking a bath with the remaining water
  • You can do this method two to three times a week

Benefits:

Rock salt is also known as magnesium sulfate. With its regular use, the pain can be reduced to a great extent. Rock salt can help to reduce muscle pain and inflammation. However, further research is still needed on the use of rock salt.

(8) Ice Pack:

Material Required:

  • Ice pack

How To Use:

  • Apply ice pack on the painful area below the waist and leave it for 15 to 20 minutes
  • Use it once or twice a day

Benefits:

If ice packs used with right painkiller and regular exercise, back pain problem can be reduced to a large extent.

(9) Pomegranate Juice:

Material Required:

  • A pomegranate
  • Half a cup of water

How To Use:

  • Take a pomegranate, wash and peel it well and take out all the pomegranate seeds
  • Now put the seeds in a mixer and add water together
  • Now stir the mixer for a few seconds
  • Keep in mind that the seeds do not grind properly, otherwise the juice may become bitter
  • Now take a sieve and strain the juice and take it out in a glass
  • Keep in mind, while filtering the juice, press the seeds with a spoon, so that the entire juice comes out
  • Now consume it. Pomegranate juice can be consumed three to four weeks

Benefits:

Pomegranate is a nutritious fruit. Along with many antioxidants, it is beneficial for health. Pomegranate has analgesic properties, which can be helpful in reducing back pain problem.

(10) Pineapple:

Material Required:

  • Half cup of pineapple
  • A cup of water

How To Use:

  • Make juice by mixing pineapple with water and consume it everyday or every other day
  • If you do not drink juice, you can consume half a cup of pineapple

Benefits:

Pineapple contains an enzyme called bromelain and has anti-inflammatory and analgesic properties. Arthritis can also be a cause of back pain as we mentioned above. In such a situation, the consumption of pineapple can relieve swelling and pain in arthritis to a great extent.

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Note: If you are allergic to pineapple, or if you’re pregnant or if you are taking it for the first time, then ask a doctor first.

(11) Hot Fomentation (Heating Pad):

Material Required:

  • Hot water bag

How To Use:

  • Where there is a pain in the waist, spend 25 to 30 minutes with a hot water bag
  • It can be used at least once every day

Benefits:

Hot fomentation, hot water or heating pads can be effective on pain. Its regular use can relieve backache, neck pain, back or waist stretch, cramps and other muscle aches. If the pain is more, it is better to choose cold or hot foment according to the medical consultation. Try to use it at night before going to sleep, so that it can rest overnight. Also, if any pain reliever balm or cream is applied before taking a hot fomentation and after that area is covered with a warm cloth or sheet, the pain can be relieved quickly.

(12) Turmeric:

Material Required:

  • Half a teaspoon of turmeric
  • A glass of hot milk

How To Use:

  • Add turmeric to a glass of warm milk
  • Take this mixture every other day or two to three days a week. It can be consumed before going to sleep at night

Benefits:

Turmeric is not only used to enhance the color and taste of food, but it has also been used as a medicine for centuries. Turmeric has many properties and one of them is anti-inflammatory property. Turmeric intake can be helpful in relieving inflammation—causing illness such as arthritis. As we have already mentioned above, arthritis is also one of the causes of back pain.

(13) Vitamins:

Back pain or back ache treatment also includes the right diet. The body should keep getting protein, calcium, iron and vitamins. Talking about vitamins, there are some vitamins that are very important to consume. Vitamin-B12 can relieve pain due to its analgesic properties. This can substantially alleviate the pain problem below the waist.

At the same time, vitamins-C, D, and E can also keep a person healthy due to their anti-inflammatory and antioxidant properties and can reduce back pain. Sometimes vitamin-D deficiency can also cause pain under the waist, so you can include a diet containing vitamin-D. Try replacing vitamin medicine or supplements with fruits, vegetables and other things in which vitamins are found. Before taking vitamin supplements, you must consult your doctor.

(14) Aloe Vera Juice:

Material Required:

  • An aloe-vera leaf
  • Half a cup of water

How To Use:

  • Wash and chop the aloe-vera leaves
  • Keep in mind that after cutting, let the latex (yellow substance) inside it come out
  • Once the latex is gone, wash the leaves once again
  • With the help of a spoon, take out the inside gel in a bowl
  • Then pour this gel in the mixer and add water to it and blend
  • Now pour this juice into a glass and consume it
  • Lemon or ginger can also be added to it to enhance the taste

Benefits:

Like aloe-vera gel its juice has many benefits, one of which is relief from back pain. The antioxidant properties present in aloe-vera may be helpful in relieving waist or leg pain occurring in sciatica. In this way, aloe-vera juice can be effective as a home remedy for back pain. However, it is also necessary to continue taking medicines during this time.

(15) Massage:

Talking about home remedies for back pain, massage can be considered as one of the easiest and effective methods. Massage can relieve pain to a great extent. Even if there is pain below the waist, it can also be relieved.

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You can massage with any essential oil or with carrier oil. Not only this, by lukewarm oil, you can also massage it. Be careful not to massage too hard or incorrectly. It would be better to get a massage from a specialist or experienced person.

(16) Take A Bath With Hot Water:

Hot water can be beneficial in many ways. From colds, stomach cramps to back pain, hot water can be used as a home remedy. A bath with hot water can have the same effect as a heating pad. It can reduce swelling and pain to a great extent. Its effect can be better when the right medicine or analgesic balm is also used with it.

Therefore, one can be bath once with lukewarm water to relieve pain below the waist or feel a muscle spasm. Keep in mind that the water is not too hot, otherwise your skin may burn.

IMPORTANT NOTE: The above mentioned home remedies for back pain are for mild pain. If pain is severe, then treatment of back pain is also necessary.

Risk and Complications:


What are The Risk and Complications of Back Pain?

According to the Mayo Clinic, you are at a higher risk of back pain if you —

  • Increasing age
  • People who smoke excessively
  • People who are obese
  • Working in an environment where you have to sit and work all day
  • Engage in vigorous activities without stretching or warming up

Studies suggest that your emotional health also affects your risk for having a back pain. If your job is really stressful or you suffer from depression or anxiety, your risk of having back ache or back pain may increase.

Diagnosis of Back Pain


How to Diagnose Back Pain?

All usually require physical examination to diagnose back pain. During physical examination, your doctor may examine —

  • Ability to stand and walk
  • Alertness
  • Spinal movement range 
  • Leg strength
  • Ability to detect sensation in your feet

If a serious condition is suspected, your doctor also may suggest other tests; including —

  • Blood and urine test to check for underlying conditions
  • Bone scan to look for abnormalities in bone tissues
  • Electromyography (EMG) to test nerve conduction
  • X-ray of the spine to see the alignment of your bones and check their damage 
  • Computed Tomography (CT) scan or Magnetic Resonance Imaging (MRI) to assess your disc, ligaments, muscles, nerves and blood vessels

Prevention Tips for Back Pain:


How to Prevent Back Pain?

Some additional tips may also help —

  • Do yoga and exercise to relieve backache or back pain, but keep in mind that after doctor’s advice, do it under the supervision of experts. If you feel severe pain during or after yoga and exercise, stop it immediately.
  • Eat nutritious foods, especially vitamin-D and calcium-rich foods, which will strengthen the spine.
  • Sit up straight and try to support the waist or back while sitting. Doing this will help the waist, which can reduce the risk of pain under the waist.
  • Do not smoke
  • Take care of the weight so that there is not much weight on the waist.

Treatments for Back Pain:


How to Treat Back Pain?

Most of the back pain may get better with home remedies in a few weeks. However, you also may need over—the—counter pain relievers and medicines. Bed rest is not recommended. Continue to work as much as you can. Try to do light activities, such as walking and activities of daily living. Don’t do the works that increase the pain, but do not avoid working out of fear of pain.

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Treatment of back pain can vary according to the age of the person. Treatments include —

Medicines: Doctors can treat backache with the help of medicines. You can give ointment to apply painkillers or medicines.

Physiotherapy: Physiotherapy is the basis of treatment of back pain. A physiotherapist can use a variety of treatments, such as ultrasound, electrical stimulation, heat and muscle relaxant techniques to reduce pain in your waist muscles and soft tissues. As pain improves, physicians can teach you exercises that can increase your flexibility, strengthen your waist and abdominal muscles and improve your condition. Regular use of these techniques can help to prevent the recurrence of pain.

Cognitive Behavior Therapy (CBT): It is a talking therapy if understood in colloquial terms. In this, therapists or doctors find out about the stress in the patient’s mind and try to convert their negative thinking into positive thoughts. Sometimes stress can also cause pain, in which case the counselor can be taken.

Surgery: Some people require surgery for back pain, but this is rarely the case. If you are suffering from unbearable pain associated with leg pain or increased muscle weakness due to nerve compression, you may benefit from surgery. Otherwise surgery is usually performed for pain related to structural problems, such as spinal narrowing (spinal stenosis) or herniated discs when there is no benefit from general therapy.

Along with getting treatment for back pain, it is also important to get the correct posture of sleeping and getting up.

What to Avoid During Back Pain?


Quit Smoking:

Smoking impedes nutrient-rich blood flow to the spinal cord, so back pain is especially found in people who smoke.

Obesity:

The extra weight that increases especially in the middle part of your body transfers to your center of gravity and puts pressure on your lower back. This can result in severe back pain.  

Don’t Wear High-Heeled Slippers:

High-heeled slippers can change your center of gravity (center of weight) and cause a stretch in your lower back. Incorrect posture can increase the strain and pressure on your waist and may change the structure of your spine. Avoid standing by bending your shoulders or body.

Avoid carrying improperly or heavy items, as this is a common cause of back pain.

What to Eat During Back Pain?


  • Olive oil
  • All kinds of nuts
  • Green tea
  • Protein-rich vegetables
  • Ginger: Grind a small amount of ginger in boiling water of of tea and drink ginger tea
  • Cherry: A study has shown that drinking 12 ounces of cherry juice twice a day for eight days reduces muscle pain and strain. Fresh or canned sour cherries can also beneficial
  • Canned salmon, sardines packed in water or olive oil, flax seed and walnuts are good sources of omega-3 fatty acids
  • All types of vegetables and fruits (canned or frozen) are fine, unless they are packed in sugar syrup or loaded with salt

The Right Way to Sleep to Avoid Back Pain:


The best sleeping positions to avoid back pain are as follows —

  • People who sleep on their back can keep a pillow under their knees to support their spine
  • Abdominal sleepers can place a pillow in their abdomen and lower abdomen, so that their waist or back does not feel stretched
  • Side sleepers can sleep by pulling their legs up to their chest and placing a pillow between their knees

The Right Way to Sit Back to Avoid Back Pain:


Read below how to sit correctly —

  • Sit upright in the chair
  • Make sure the feet are on the ground while sitting in the chair
  • If necessary, footstool can be placed under the foot
  • With this, you can roll a pillow or towel to support the waist

Yogasan for Back Pain:


Some yogasanas or yoga poses can also be helpful in treating back pain. Do these only under the supervision of a yoga expert. These yoga poses include —

  • Bhujangasana
  • Ardmatsyendrasana
  • Margarie seat
  • Downward facing
  • Ustrasana

When To See A Doctor?


If you are still not getting relief after taking home remedies for back pain and are facing the following conditions, see your doctor right away.

  • The pain is intensifying
  • More pain while getting up or sleeping
  • If back pain is happening all day or all the time
  • The pain is getting worse with time
  • If along with the pain there is a feeling of tingling in the waist or legs, the feet start numb or feel weakness
  • The pain may be more at night and the pain may cause sleeplessness
  • If fever comes with pain
  • Weakness is felt during or after pain
  • If you are in need of a back pain medication or painkiller to cure the pain

Take Away


We hope that the answer to the question that comes to the mind of many people, how to cure back pain, will be found after reading the home remedy for back pain mentioned in this article. The treatment of back pain described in this article will prove useful to the readers.

Also, keep in mind that if someone is having severe back pain repeatedly, then get the back pain treated. Home remedies for back pain can only help in relieving pain for a short time. For severe back pain problem, medical treatment should be preferred.

FREQUENTLY ASKED QUESTIONS (FAQs):

Q. What type of mattress is best for back or back pain relief?

A. A moderate to firm mattress is considered best to prevent back pain. Individuals who sleep on their back may need a medium-firm mattress. At the same time, people who sleep on one side may need a soft mattress to cushion their hips and shoulders. For those who sleep on their stomach, a strong mattress may be required.

Q. When does back pain start during pregnancy?

A. Back pain during pregnancy is common. Back pain may be felt in early pregnancy and this problem may increase in the third trimester of pregnancy when the PREGNANT WOMAN is overweight and all the weight is on the legs and waist.

Q. What can be done to prevent your back pain from getting worse?

A. Avoid standing too long and bake cold or hot. If wearing high heel sandals, avoid wearing such footwear. If the pain is severe, seek medical advice.

Q. Can stress be a risk factor for back or back pain?

A. Yes, both mental and physical stress can have an effect on muscles, which can cause back pain.

Q. What causes back pain in women?

A. In women, back pain can be the reason of pregnancy, waist disease etc.

Q. How can you get relief from lower back pain?

A. By sitting properly, maintaining correct posture in activities, exercising can be relieved from lower back pain.

Q. How to find out that back pain has taken serious form?

A. Signs of severe form of back pain can be due to lack of rest in back pain, reaching back legs of back pain, numbness of one or both legs etc.

Q. How to relax the waist muscles?

A. By lying down, bending the knee, strengthening the core muscles, lying on the floor so that the muscles of the waist can be relaxed.

Q. What exercises can be done in back pain?

A. Although exercise is considered beneficial in back pain, but in some cases it can prove to be harmful. For this reason, if a person has severe back pain, then he/she should rest instead of exercising so that he/she can get relief in back pain.

Q. Is swimming in back pain beneficial?

A. YES! Swimming is very beneficial in back pain, which can cure backache.

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