Treat Upper & Lower Back Pain at Home in Singapore

Depending on the underlying cause of the pain, different treatments may be required. Here are some of the treatment that a medical professional may prescribe or recommend:

• Medications, including muscle relaxant, pain relievers and injections
• Physical therapy, including heat, ultrasound, electrical stimulation and muscle-release techniques
• Education on the importance of staying active, reducing stress and worry, learning ways to avoid future injury and other ways to manage the condition effectively
• Surgery

For mild back pain, here are some methods you can try at home to relieve pain:

• Ice the affected area within the first 24 to 48 hours of the injury
• Stay active and stretch
• Maintain a good posture especially when lifting heavy objects
• Manage your weight to reduce excess stress on your spine
• Wear flats or low heels instead of high heels
• Use over-the-counter pain relievers

However, if you have been seriously injured or experience numbness, weakness, or tingling in the legs, please seek medical help as soon as possible.

Here are some exercises that can relieve back pain and strengthen our core without putting too much stress or strain on our backs:

• Partial Crunches
• Hamstring Stretches
• Wall Sits
• Press-up Back Extensions
• Bird Dog
• Knee to Chest
• Pelvic Tilts
• Glute Bridges (Bridging)
• Aerobic Exercises, such as swimming, cycling, running or walking
• Pilates

However, it would be best to first consult a doctor and get their professional advice and recommendation before doing any heavy exertion for lower back pain.

Every individual’s recovery and rehabilitation journey is different depending on your condition. The physiotherapist will be able to advise you of an appropriate treatment plan and frequency after the initial assessment.

Physiotherapists are allied health professionals who have an in-depth knowledge of how the body works and specialised hands-on clinical skills to assess, diagnose and treat injury and disability. Trained to pinpoint the root cause of injuries and other ailments, a physiotherapist will first assess your holistic health and wellbeing, before determining the kind of movements and exercises you can and should do to aid in recovery, taking into consideration a multitude of factors including your individual needs, conditions and mobility.

A physiotherapist may use different approaches to treat and manage your condition, including movement and exercise, manual therapy and hydrotherapy.

Homage Physiotherapists are individuals passionate and dedicated in caring for seniors and families in need. 100% Singaporean, they are certified under the Ministry of Health’s Allied Health Professions Council (AHPC).

Our physiotherapists specialised in diverse areas from orthopedic (conditions of the bones, muscles, ligaments, tendons and joints) to geriatric (age-related or progressive conditions).

Every Homage Home Physiotherapy Visit is one-hour long (60-minutes).

During your first visit, our physiotherapist will first assess your health and physical condition, understand the goals, develop and advise a personalised therapy treatment plan which can be completed in the home setting.

If time permits, the physiotherapist will also conduct these exercises with you during the first visit.

There is no need for any preparation.

If you have any doctor’s referral letter, previous physiotherapy/ medical reports or investigations (X-ray or MRI), we would recommend sharing these information with your physiotherapist for a more thorough understanding of your condition for therapy treatment.