“I can hug my children without pain”: Get rid of your back pain without pain killers, injections or surgery


Suman Auluck, Registered Physiotherapist at Prana Physiotherapy

Dr. Ajit Auluck, Ph.D., CEO, Prana Physiotherapy

Top 5 questions on back pain

What may be the reason for my back pain?

Although each patient is different one of the common cause is sciatica.

  • Sciatic pain is usually sharp and runs down to the leg, thigh and foot.
  • People with sciatica from herniated disc usually have pain bending forward, twisting, coughing or sneezing.
  • People suffering from sciatica from sacro-iliac joint or pelvic problems usually have pain while sitting for long periods.
  • People may also experience heaviness in leg or may feel its twisted.

How long will it take for my back pain to go away?

In general, majority of our patients get some relief from pain within first 3-4 visits. However, for gaining strength, range of motion and prevention of further injury it will take 6-8 weeks of treatment where patient is seen at least 2-3 times a week.  However, there are other variables which affect your recovery.

  • Rest and work levels – our bodies need sleep and rest to recover. Lack of sleep slows the healing. If you keep working and do not give your body rest it will take longer. Also if your work station and work conditions are not suitable for you. It may delay your recovery.
  • Stress levels – more is stress slower is the healing.
  • Comorbid conditions – people with other health issues like diabetes, heart problems, high blood pressure, tobacco and alcohol use or excess weight heal at a slower rate.
  • Lifestyle, diet, education and exercise– Active lifestyle, awareness about your condition and how your sleeping and sitting postures affect it, your diet and regular exercises will help you heal and recover faster.

How my treatment will be planned for a complete care so that I do have relapse or this pain comes back again?

Our team of expert therapists will plan your detailed assessment, treatment and recovery in three phases.

  • Phase-1: focus on getting rid of your pain, tingling and numbness.
  • Phase-2: focus in on your normal movement and getting strength.
  • Phase-3: Getting back to routine activities and prevention of injury.

Majority patients coming to our clinic are now pain free, have full range of motion and strength.  They are going  for walks in the park, playing with their children/grand children, doing gardening etc.  They keep doing exercises and come back for a recheck appointment in 3 months.

Your body is like your car. After certain miles, you need oil change, fine tune it or get tires rotated, this will help prolong your car life and less chance of breakdown. If you ignore your body, it will break down and you will need expensive repair with injections or surgeries

We do not believe in just using machines or big expensive equipment for our patients. Our practice model focuses on world class hands on physiotherapy. Our therapists work with hand and give simple exercises using balls or bands. We do use some treatment modalities as an adjunct for patient care as required.

What equipment’s/ machines do therapists use?

We do provide our clients with customised exercise programs with videos which they can see on their mobiles/tablets or computers.

What advice you have for people to do at home?

  • Using Heat or Ice: I have seen that a lot of patients are confused whether to use ice or heat to relieve pain. If there is any swelling or inflammation with heat it will increase. So try not to use heat but with ice you will cam down pain temporarily for some time. In acute cases ice is better and in chronic cases heat is good.
  • Sleeping: Depending on your condition your therapist needs to tell us in which position and posture to sleep to avoid aggravating your problems.
  • Exercises: In general, with exercises you get stronger and prevent relapse. But once your body adapts, do some more challenging exercises.