Overcoming Back Pain: 5 Essential Steps for Women in India

Woman with sore shoulder at her desk. Text reads "Back pain isn't normal. 5 steps to course correct, today."

Recent research reveals 86% of women experience back pain in India. At first glance, you might think, "It’s just long hours at my desk." But back pain isn’t caused by just one thing. Instead, it happens when we fail to address small habits or systems that keep our bodies healthy and supported.

Understanding the Causes of Back Pain

Pause for a moment and think about your own situation:

Do you sit for long hours at work?
Do you exercise regularly or take breaks from your desk?
Do you have a history of injury or childbirth?

If any of these sound familiar, here are five remedies that can help alleviate your back pain:

1. Upgrade Your Mattress

Sleeping on an overly soft mattress can worsen back pain. Instead of a soft memory foam mattress, opt for one that provides better lumbar support. A medium-firm or firm mattress, like the Smart Mattress from the Sleep Company, can greatly improve your sleep quality and reduce back discomfort.

2. Move, Move, Move

Illustration of a woman performing yoga poses on chair . Text reads "CHAIR OFFICE YOGA."

Can’t commit to an everyday workout? Set a timer to stand, stretch, and walk for a few minutes every hour. Movement is not only healing for acute back pain but also helps reduce eye strain from long hours of screen time.

3. Get the Right Bra

Bra Fit Expert in consultation with client while taking a tape measure. Both appear focused.

Wearing an old or poorly fitted bra can strain your back. Ensure your bra provides adequate support to reduce discomfort. If your bra is over six months old, it may be time to get the fit checked. We offer in-person consultations in Chennai and Bangalore, along with virtual consultations for other locations.

4. Fix Your Posture

Illustration of woman sitting in good and poor postures on a chair.

Prolonged sitting, especially with improper lumbar support, places stress on the L4-L5 disc. In fact, 95% of disc herniations occur at these levels. Consider visiting your local physiotherapist for treatment without medication. They can provide guidance on maintaining good posture throughout your day.

5. Lose the Heels

Regularly wearing high heels shifts your body weight forward. This alteration can cause spinal misalignment and add extra pressure on your lower back. Swap your heels for flats or sneakers to improve your comfort and overall posture.

Final Thoughts

Pain is not normal, and you shouldn’t have to live with it. It’s essential to address the root causes of your discomfort and implement changes in your daily routine. Don’t stop at just one of the suggestions listed above—try implementing all five remedies.

Let us know in the comments how these tips work for you. Together, we can strive to make back pain a thing of the past!