Part 2 – A Must Carry Travel Items For Traveling Parents/Elders

The Travel Items – Part 2

This is a continuation of my previous blog post “A Must Carry travel Items For Traveling Parents/Elders“. In this blog post, I had covered some more travel items to be carried by the senior travelers in the family. The travel items list that is more inclined to an air travel.

travel items


Before moving on further, I welcome you all to use the comments section to share your thoughts about the items mentioned in my earlier as well as this post. I would be happy to include any travel items in case if I had missed anything that is a great companion for seniors who travel.

The Travel Items List

Comfortable Shoes/Sandals

travel items

It is a must wear travel items for all the seniors who travel. It is very much recommended to choose the shoes or similar footwear by hitting the store instead of buying online. This way, the user can choose the right footwear based on their foot arch type. A footwear purchased online might bring more trouble and it is not a mighty thing to do most of the times.

Safety Whistle

travel items

This simple toy can be a great companion for the parents and the elders in our family. When it comes to a long distance travel that too to a country or a place which is of different origin, to speak or to understand a different language is not easy for everyone.

When situations arise that are out of hands, the seniors can blow the whistle with no effort and ask for help. In fact, with this travel items, they can get more helping hands than the traditional way on time. A tiny whistle with a rope placed around the neck can do wonders at the critical moments.

Foot Rest Sling

travel items

An adjustable footrest sling is another travel items that are worth carrying. Irrespective of whether our seniors travel by bus or by flight, a footrest sling can be of a great help. Especially for elders who have got a history of leg and knee problems. A travel needs shop or Amazon can provide you with great options. Any sling that can do the job is good than a flash expensive sling. Remember, this can be a great gift not only for our parents but also for anyone who spends hours in a sitting posture.

Hand Sanitizer

Aging parents are more prone to infections just like smaller kids. At the time of travel, elders in our family had to use the handrails while walking. That could be at a bus stop, railway station, airport or in similar public places. This travel items can help the elders from getting sick due to the germs that spread.

Travel Wallet & A Pen

travel items

A travel wallet or a money belt also fall under the must carry travel items. Do you think our aging parents can run behind some pickpocket? Anything can happen at the least expected time. A slim money belt can also be worn under the clothing to make it not so visible.

A pen is something that needs to be kept inside the hand luggage at all times. The crew members might issue a slip to be filled before landing. Help our parents so that they do not wait for someone to handover them a pen.

Hard Candies

travel items

Suckling/Chewing hard candies at the time of air travel. Especially, when the flight descends some travelers experience an ear pain due to the pressure difference. Chewing or suckling a hard candy can help clear the ear canal.

Not to forget, a ginger candy can help to handle motion sickness. With these benefits, candies become a part of a must carry travel items list for elders.

Caution: Candies are not meant for elders with Diabetes. Hence, an alternative medicine is highly recommended for the parents with sugar complaints.

Saline Nasal Spray

travel items

Do you remember that Nasoclear spray?

Yes, the one which you had bought for your kids to help them from nose blocks during sleep.

That is the same thing we need to buy for our parents and elders who are preparing themselves for an flight travel.

Due to the chillness and lesser humidity inside an airplane, the mucous membrane inside our nose gets dried out. This leads to nose blocks leading to difficulties in breathing. This travel items kept on the hand baggage will work like a charm.

Travel Blanket & Eye Mask

A small lighter blanket and an eye mask can help our parents to have a comfortable sleep during travel. Though, they provide blankets in a long distance flight some elderly travelers would prefer to use their own blankets. Google as smart blankets for more options.

Ergonomic Luggage Handle / Travel Tow & A Luggage Spotter

Must-Have travel items for the elders who are looking forward to an air travel. An ergonomic luggage handle can be of great help when they need to pull their luggage at the airport. Based on the price, the type of these handles vary. There are luggage handles that rotate 360 degrees as well which some people prefer. This travel items will help a senior traveler get rid of a strain on wrist, elbows, and shoulders. This is the reason why this travel items fall under the must carry items list.

I leave it open for you to google search as that would throw great options on different price ranges.

A Luggage Spotter

travel items


If you do not feel like buying a luggage spotter like the one above, then a simple bright colored ribbon tied on all the trolleys should save time for the elders at the destination airport. These smaller things can be of great help to the elders after a tiresome journey, hence do not forget to do it for your parents.


Always ask for a wheelchair help while booking an air ticket. Your senior will say a Thank You for sure.

This is a must if the traveler cannot stand/walk for a longer duration and if they are traveling without any family member beside and not a very frequent air traveler.

travel itemsDo Not Forget To Covey These…

Please ensure that you convey the below things to your elderly family member before they travel.

travel items

– Ask for help when needed. If required, blow the whistle.

– Do not worry about the language. The crew members in the flight are known to speak and understand multiple regional languages most of the times.

– Take help from the airplane crew. Especially, when the parents wanted to place the luggage in the overhead cabin. Lifting the bags all by themselves is not the best thing to do.

– Stand up and stretch often during the flight.

– Take help from the porters at the destination airport.

Happy reading, Take Care.

Image Credit: Pixabay, Amazon

A Must Carry Travel Items For Traveling Parents/Elders

A Short Eye Opener Story Ahead Before You Find About The Travel Items List

This time I dedicate this post on the travel items to the Parents, In-laws, Elders in every one of our families. Again, I had never got a hint to write the content which I had penned down below until I saw my Mom experienced health issues after one of the short trips.

travel items

Image Credit: Pixabay

With a great excitement, my mom with her four friends planned for an interstate trip. For nothing, she had looked for my help as a part of their plan. My mom and her friends had very well planned the trip and they were on top of everything. Be it booking a sleeper bus to and fro, sightseeing, the guide, and everything. Believe me, the elderly women in our families are so powerful by heart and mind except that they don’t display it most of the times.

Everything went on well and the trip was great. A few weeks later, my mom had complained of a pain in her left hand. The pain that radiated from the armpit to hands making her hand very difficult to lift/move. Consulted the doctor and found it to be a disc slip on the neck. The complaint was not wholly due to the short travel, but for sure the travel had also played a role.

Digging further, I came to know that my Mom had fallen down in a subway few months before the travel. Besides, the posture that my mom adapted while returning back from the trip is undoubtedly a culprit. My mom had traveled in a somewhat sitting posture in the sleeper bus while returning back as she had felt uncomfortable sleeping on the sleeper bus during the onward trip. Looks like the posture had given more stress to the muscles and the disc in the neck portion.

A simple air pillow could have a helped my Mom stay away from the disc slip complaint. Though, I am aware that it falls under a must carry travel items I had still failed to convey it to my Mom.

It Is Not What We Think Always

The above incident is one main reason for me writing this post. We all wish that certain things work out well as we wanted, though we know that things do not go always in the way we expect. Not many of us are gifted to stay with our elderly parents in the same house after a certain age. Even if we live in the same city, we reside in a different area due to kids school, commuting distance to the workplace etc. When we have a compelling fact to stay away from our own elders in the family, there are few things through which we can help them stay away from the pain. The pain that arises because of not considering certain things like the travel items.

The Must-Carry Travel Items

Here I provide the list of the top must carry travel items which we sons and daughters should never forget to consider when our Parents / Elders travel. With age, it is very common for our mom, dad, and other elders at home to overlook things. Hope, the below points help everyone when there is a need.

An Air Pillow / Neck Pillow

This travel item is a must, not only for the traveling Parents but also for anyone who is on travel. This small travel item that inflates with air can be a great support for the head as a headrest. Not just that as it also helps as a back cushion for the lumbar part during bus travel.

travel items

A Neck Pillow – A quality cushion that most of us overlook during flight travel. The percentage of traveling parents every month to the USA, UK, and other countries is very high nowadays. In the busy schedule, they spend their time on what to carry for us especially the food items and others things which they knew their kids’ love. If not us, then there won’t be anyone else who can help them with the travel items which are a must during travel.

Remember, nothing can replace a Lumbar Support belt and a Cervical Collar belt. Especially for elders who travel with a history of back pain and neck pain complaint.

travel items

Emergency Medicines & Prescription Drugs

First thing, try to get a medical insurance for your parents. This is irrespective of whether they travel or not. It is our duty.

Get to know about the health history of your Parents. It is better to get to know about the health history of your In-laws and other close elders in your family as well. Ensure that they carry their emergency medicines with them all the time. This applies to everyone and a very critical thing for the Elders with certain medication routines. For example, Diabetes, Thyroid, Heart Issues etc. The best would be to have a picture of the medical prescription as well on the phone.

travel items

Address Information

A small booklet with the important mobile phone numbers and a card with ID information are the third must carry travel items. The one that has at least an address, emergency contact information, blood group etc.

travel items

Image Credit: Pixabay

As most of the elders who travel own a smartphone nowadays, it is better to take a picture of the filled ID card. This will come as a help if they had lost their handbags. A photo in the smartphone is just a backup but not a reliable one.

The reliable tip here is to ensure that our Parents remember our cell phone numbers.

There are some of the GPS based mobile applications that can be used to track our elders who travel. This can be done by configuring the mobile app in both your phone and on the phone of the elders who travel. Google play store/app store can help here.

Emergency Contact Information

A card with the details of People – Back Home and People – At the Destination. This is in addition to the ID card mentioned in the above point.
travel items

Spare Pairs Of Contacts / Glasses With Cases

To handle things without eyeglasses/contacts for elders is very difficult. Especially the elders and parents with high power glasses without which they cannot see things properly.

travel items

There are possibilities for one of their contact lenses or their eyeglasses to fall down leading to a loss. An extra pair of eyeglasses would surely be of help. Do not forget the eye drops and the contact lens solution as well under the travel items category.

Spare Batteries For Hearing Aids

Either you get it checked before your Parents travel or you help them keep an extra pair of batteries at home always. Best to have one in the bags of the elders who travel.

travel itemsFirst Aid Kit

One of the travel items which is highly overlooked.

travel items

A small pouch or a zip lock cover with Pills for Antacid, Gas Relief, Fever, Pain, Anti-diarrhea etc besides band-aids.

Mobile Phone Charger

A Mobile Phone Charger also falls under the Must carry travel items for the elders who travel. If both your Parents are traveling and if they both use the phone with the same kind of charging port, it is best to buy adapters with two charging ports. That would not only save their time but help them keep both their mobile phones with enough charge. A small search on Amazon can help you with options.

travel items

A Pair Of Compression Socks

If your parents do not have one already, please ensure that you buy it for them. Compression Socks falls under the list of a must carry travel items as they help to maintain blood flow and reduce discomfort and swelling by applying pressure to the lower legs.

travel items

This is mandatory during long-distance travel either by Air or by Land. Though the risk of developing blood clots during air travel is low, it spikes up when the travel time increases.

A Handy Flash Light

Either you buy a small flashlight for the elders who travel or teach them how to use the flashlight in their phones. The former is better as it does not depend on the cell phone battery.

travel items

There are a lot more things that fall under the must carry travel items which I am yet to share. Specifically, the ones that are more inclined to air travel.

Stay tuned for the Part – 2 blog post with an information about some more travel items that are good to carry.

Image Credits: Pixabay, Thotslingo, Amazon

The Child Killer – Spinal Muscular Atrophy (SMA)

The Ray Of Hope For Spinal Muscular Atrophy Patients

Thanks to my Brother-in-law “Rosh” who took a moment to share a post about a kid who is suffering from Spinal Muscular Atrophy (SMA). I was not aware of SMA until I saw that post.

The Facebook post was about the new medicine which has been identified for curing Spinal Muscular Atrophy. The post had the text content and a photograph of Mr. Praveen Tiyagi, the father of the suffering kid. It was painful. But, the father had showcased humanity and his willpower by sharing the valuable information even at his harrowing times.

Spinal Muscular Atrophy

How many of us will be in a position to share any information about a disease when our own blood relatives are suffering?

He took the path of Facebook to share the news about the new medicine for this genetic disease. The disease which was considered non-curable until a few months back.

Lucky I am, as I got an opportunity to share about it in my blog so that it reaches more and more people in the world.

The Genetic Disease – Spinal Muscular Atrophy

Spinal Muscular Atrophy

Image Credit: Pixabay

Spinal Muscular Atrophy is a genetic disease.

A neuromuscular disorder that affects the motor nerve cells in the spinal cord. The affected motor nerve cells cause muscle weakness followed by muscle death. Yes, the death of the muscles that help us to Crawl, Stand, Sit, Walk, and also to control the movements of the human head. The progressive weakening and wastage of muscles lead to death.

Spinal Muscular Atrophy

Image Credit: Bone and Spine

This disease that gets passed down to the child from the parent is considered as Number ONE genetic cause in infants and toddlers death.

This disease is not a gender biased and it is applicable even for adults.

Why Is SMA Not Found During Prenatal Screenings?

This disease does not provide many clues during the screening that happens when the child is in the womb. But, there are cases where families with a history of at least one child with this disorder requesting prenatal predictions for their child. When identified a risk of the disorder, they took a decision of terminating the pregnancy.

The prenatal diagnosis for SMA is done in the couples with high risk by detection of a homozygous deletion in the survival motor neuron gene (SMN1).


What Is Survival Motor Neuron Gene 1 (SMN1)?

  • It is the gene that determines Spinal Muscular Atrophy.
  • In human, this gene takes care of producing the protein named SMN1. The gene protein that is required for the proper functioning of nerves that controls the body muscles.
  • Lack of this protein leads to the progressive degeneration of the motor nerve cells in the spinal cord. That leads to weak muscles, in turn, Spinal Muscular Atrophy.

Types Of Spinal Muscular Atrophy Disease

Spinal Muscular Atrophy is classified into four types.
Spinal Muscular Atrophy

SMA0 (Prenatal)/SMA1 (Infantile):

The SMA1 type occurs in the babies who are born weak.

This type is considered as the most severe form of Spinal Muscular Atrophy.

The survival duration of the infant with this type of Spinal Muscular Atrophy is just a few weeks to months even with respiratory support.

The other name of SMA1 is “Werdnig-Hoffman disease”.

The Signs

– Abnormal while breathing and Swallowing
– Weak sucking reflex
– Feeble arm and leg movements
– Twitching of the tongue
– Floppy limbs and trunk
– Adoption of a frog-leg position when sitting etc.

SMA2 (intermediate SMA):

Also called as Dubowitz disease. Noticed when the kid is between 7 and 18 months of age.

The Signs

– Delay in sitting

– Muscle weakness
– Weak Legs
– Curved Spine

– Distortion of the hands, feet, and chest etc.

SMA3 (Juvenile):

Also known as Kugelberg Welander disease. Noticed and diagnosed in children above 12 months old.

The Signs

– Difficulty walking/climbing up and down the stairs
– Nil to minimal body balance
– Weak legs than the arms
– Restricted movement of joins around hips, knees, and ankles


Another name of SMA4 is adult-onset SMA. Noticed at the start of adulthood. They may be able to walk but sometimes will need wheelchair help.

The Signs

– Tremors
– Twitching of tongue
– Curved spine
– Weak hips, thighs, shoulders, and legs

  • The symptoms or the signs of each type of the Spinal Muscular Atrophy disease varies.
  • None of the patients with SMA1,2,3,&4 seem to have issues with their intelligence.
  • Hydrotherapy, Physiotherapy and occupational therapy are beneficial to SMA patients.

The SMA Risk Probability & Statistics

It is to be noted that an autosomal recessive and consanguineous marriage increases the risk of the disease in the family. The SMA case registries are high especially in the countries where consanguineous marriage rates are high.
Spinal Muscular Atrophy

In India, as of 2015, MDCRC has identified 400+ cases of SMA.

Statistics show that 1 in every 6,000 to 10,000 people suffer from Spinal Muscular Atrophy in the United States Of America.

1 in 40 individuals carries SMA without any clues.

Countries With National SMA Registry

Spinal Muscular Atrophy

Image Credit:

The Drug

The drug “Spinraza” was approved in the year 2016. A drug released by the pharma named Biogen/Ionis. The same drug has been already subjected to clinical trials showing positive impacts.

For more information on the drugs, please refer to updated SMA Drug Pipeline Release from the link in the reference section.

Be The Change

Spinal Muscular Atrophy
  • There is a petition online from to the below team seeking help to get the SMA medicine to India at an affordable cost.

– Ministry of Finance, India

– Prime Minister of India

– Minister of External Affairs

– Minister of Health and Family Welfare

Spinal Muscular Atrophy

I had signed this petition for the betterment of people, why can’t you?

Here is the link to the petition.


The above-mentioned content holds very minimal information about the SMA disease. Points in this post are not an alternative to Doctors advice and treatment. Please reach out to your medic for exact diagnosis.

Support Links:

SMA Updates & Community Links


A Book That Nobody Gifted Me – Rich Dad Poor Dad

A Book That Nobody Gifted Me. Hence, I Gifted It To Myself. Now, It’s A Part Of My Best Books To Read List

Most of the successful people read more than 75 books a year. There is a saying that rich people read more books. So, if we go a bit deep, we can understand that nobody became rich by reading more books. Instead, those who are rich and successful now had attained their current status by implementing what they read. Do you know that every person who runs a successful business own a small library at home? Not just that, they update their best books to read list regularly once in six months.

Good To Know:

Warren Buffet spends 80 % of his day reading.


best books to read list

Image Credit: Pixabay

How Did I Start Reading This Book?

I wanted to make money. I do not want to end up paying EMI’s all my lifetime. If you want me to be brutally honest, I will say that I do not believe in the security that a full-time job gives. I was running for something that will add fuel to my thought of making more money in a legal way for a comfortable living.

Good To Know - Warren Buffet spends 80 % of his day reading.

Image Credit: Inba

It is possible for anyone who is reading this post to think that I am running towards making money.

True and Yes, I am trying to make money so that I can lead a better life and give my dependents a peaceful future. At the same time, I do agree that Money alone cannot bring happiness.

But, tell me this.

Can anyone lead a happy life without money?

Some of you might have a feeling that a happy family, good health, and a money to handle basic needs is enough.

I agree. But, let me pause here for a moment.

Do you think that earning money to make the ends meet is enough?

Even to lead a content life we need money, Isn’t it?

To meet the basic needs, to handle health-related expenses we need money. Without meeting these, I am unsure if there can be a happy family.

best books to read list

Image Credit: Youtube

This understanding in my mind paved the way to hunt for books that are capable of providing more insights, ignite the fire in my mind and thoughts. This book which I am going to point here in this post is for sure a part of the best books to read list according to me.

Rich Dad Poor Dad

best books to read list

Image Credit: Inba

I wish my mom read when she was studying in a college. The same book I wish my mom made me read when I was a teen. Unfortunately, it took me 33 years to grab a copy of this treasure and read.

Yes, it is a treasure that is available in front of most of us. A treasure with a lot of information about personal finance given by Robert T. Kiyosaki.

What Is In The Book?

I had above mentioned that this book should be in the best books to read list of every one of us. That is because a lot of grey areas in investment and personal finance had been broken into pieces in this book.

Those pieces ensure that the one who reads this book gets better clarity on personal finance and on how to invest money wisely. This book in my best books to read list consist of nine chapters excluding the introduction and final thoughts.

The Core Page

Image Credit: Inba

Starting from quoting Robert Frost poem “The Road Not Taken” in the introductory phase, the author had explained vital portions of money making/saving.

The highlighted page shown above has great information. It will make you think if you can zoom it a bit. That portion is enough to trigger an interest in you to buy this book.

Nowhere else I had read and nobody had explained me the difference between an asset vs liability in such a simple manner outside this book.

Every time I think about investing money on to a house or similar things which incur more expense, I relate it to an asset and liability graph nowadays. That strong is the way how it has been narrated in this book.

Teachings Of A Rich vs Poor Father

There are a lot of scenarios that Robert T. Kiyosaki had narrated in this book about how to save money. Those instances are for sure not just for a good read but for everyone who wanted to put in place.

The rich teach their kids on how to make money work for them, whereas the poor and middle teach their kids on how to work for money.

The above lines in the quote are very true if I look back the path I had come across so far.

Why Categorize This In Your Best Books To Read List?

best books to read list

Image Credit: Pixabay

One simple reason is that in this book, each point that prevents one’s progression in their life has been discussed. Starting from fear of failure, lack of drive to achieve, failure to notice opportunities in the front etc. Like these, every single point is in this handy treasure.

Haven’t yet got an opportunity to read this book?

The best thing which you can gift yourself is this book. Trust me, you will not regret instead will Thank me for sure. With such a potential, this book is undoubtedly the one to note under the best books to read list.

Hit the websites like Amazon, Flipkart or walk-in to that nearest bookstore and buy it. Gifting yourself with this book before this weekend would be the best thing that you can do for yourself this week.

Wanted to gift it to someone in their own regional language?

It is possible too as this book has been published/translated into multiple languages.

The Take Away’s

best books to read list


  • Do not overlook the opportunities visible in front of you. Great opportunities are not seen with your eyes. They are seen with your mind.
  • Learn to fail. The more you fail, the higher is the success factor. Remember, no one ever had learned to ride a bicycle without falling down. Our brains are designed to learn things by failing.
  • Mind your own business. By working as an employee, we all are working for someone else business.
  • Financial Struggle is a result of people working all their lives for someone else.
  • Take a path that no one prefers to take or never taken.

For example, Let us say that you want to start a business. Your friends and relatives suggest you ignore that approach as that was not preferred by many. Here, your decision to stick to that original approach might give you the great output.

  • Analyze and study that thing where you wanted to invest, beforehand.
  • Learn to make money work for you rather than working for money.
  • People are controlled majorly by two emotions. Fear and Greed. Be an observer and not a reactor to your emotions. This way you can delay your reactions and think.
  • It is not about how much money you make. It is all about how much money you keep.
  • Education is the greatest wealth. Invest on to learn new skills as the benefits are pretty high. Intelligence solves problems and generates money, not the other way around.
  • If you want to be rich, you need to be financially literate.
  • Rich people get assets whereas poor and middle-class people get liability that they think are assets.
  • Remember, An asset is something that puts money in your pocket. A liability is something that takes money out of your pocket.

The “KISS” Principle

  • Keep It Simple, Stupid (Or Keep It Super Simple).
  • Concentrate your efforts on buying income-generating assets.
  • You often become what you study.
  • Do not leave your daytime job until your own business flourish.
  • Often in the real world, it’s not the smart who get ahead, but the bold.
  • It is not gambling if you know what you are doing. It is a gambling if you are just throwing money into a deal and praying.
  • Sometimes you Win. Sometimes you Learn.
  • Our life is the best teacher of all.
  • If you have a desire to be rich, you must focus.

FOCUS: Follow One Course Until Successful.

The above-mentioned take away’s are very few from the book. If you want to taste the full dish, acquire it now. This book acquisition would be one among your best books to read list.

Why Did I Write About This Book Here?

I wrote about it here because I want to,

  1. Share the information with others.
  2. Remember everything I read.
  3. Relate and repeat what I read.

What Next?

best books to read list

Image Credit: Inba

I am unable to spend much time for reading. But still, the other two books shown in the above picture is going to be my next books to come under my best books to read list.

Happy Reading.

The Japanese Towel Exercise – Your Posture Plays A Role In Your Upper/Lower Back Pain [LBP]

Your Posture Plays A Role In Your Upper/Lower Back Pain [U/LBP]

Elderly people complaining about the back pain both lower back pain, and upper back pain is not new. But, the same complaints from the mid-aged people including me nowadays is not a good sign.

lower back pain

People who stand for long at work, lift weights at work, those who drive long distance trucks and buses, women who had undergone c-section operation, a person with calcium deficiency are more prone to lower back pain and posture issues. This is an old story. The new fact is that the lower back pain has become a usual complaint in adolescents and children’s too.

This blog will give you some insights about the posture correction ways and approaches that we can follow to avoid lumbar and back pain.

Another thing that you might find on this blog is about the towel exercise. The posture correction exercise suggested by a Japanese doctor named Toshiki Fukutsudzi.

The Posture

lower back pain

Posture plays an important role in one’s lower back pain. As automation and smart machines increase, the frequency of many individuals exposure to sweat and body stretches is near to zero. Besides, the posture that an individual adapts to, due to external factors is a reason too for the lower back pain.

Factors That Affect Posture Leading To Upper/Lower Back Pain

lower back pain


  • Poor standing and sitting styles

  • Footwear with heels

lower back pain

  • Sitting with a wallet in the pant’s back pocket

lower back pain

  • Lifting weights without bending the knees

lower back pain

  • Sitting or Sleeping on a non-firm couch and mattresses

lower back pain

  • Sitting on a non-ergonomically designed chair at work

lower back pain


lower back pain

  • Gazing at the cell phones for long straining the neck
  • Carrying grown kids at home for longer duration

and a lot more…

My First Encounter With Lower Back Pain

I had experienced a severe lower back pain for the first time when I sat in front of my personal computer for longer duration watching my favorite television series “Prison Break”. A great series that led me to a lower back pain for two days. Though the fault is mine, I blame the series, phew.

The Rescue Team At our Homes

There are few things that come to our rescue when we experience a harrowing lower back pain at home. Though we have some of these rescuers at home, the one best thing to do when suffering from upper/lower back pain is to lay down and take good rest.

  1. A hot water bag
  2. Ice Cubes
  3. Pain reliever creams, roll on, and sprays
  4. Pain Killer Pills
  5. A floor mat to lay down

In case, you do not have these things handy at home then it is high time that you buy these.

Correct Your Posture

Doctors tell people with excessive lower back pain related to Disc Protrusion, and Disc Bulge to go for physiotherapy sessions right after the completion of medication. This is very much important as activities like traction etc aids in back posture and muscle recoveries.

It is very common for people to skip the physiotherapy sessions right after they feel alright. This is one big blunder that most of us do. I do agree that we skip going to the recovery center in the interest of time. But, at the cost of what?

Trust me, upper/lower back pains are not the cases we can compromise on. They are capable of showing us “HELL” if not taken care.

How To Correct Postures Ourselves?

Doing simple things with caution can help us regain the correct posture of our body in case we had already messed it up.

  • Reduce your body weight
  • Use good pair of shoes for walking and running
  • Consider buying a firm Cot and Mattress that can support your spine and keep your posture in line.
  • As I had mentioned above, sit straight while working on a computer.

At Work:

The Chair:

lower back pain

  • If you think you need a footrest, raise a request to the admin. A small block of wood can meet the need.
  • If you find that your chair is causing your upper/lower back pain. Ask for a change of chair. If you have been provided with an ergonomic chair, get to know about it before you start using it.
  • Remember that small cushion that is located at the backrest of your chair? That can be adjusted up and down for better cushioning the lumbar part.
  • Do not compromise on your chair at work. Because that is where you end up staying most of your day. If you do not have a cushion, buy one to use on your chair.
  • Ensure that you remove the wallet from your back pocket and keep it aside. Ignoring that will contribute to disc posture changes.

Stretch Yourself:

lower back pain

With things like time on floor etc. most of the employers and software companies want their employees to clock 9 hours plus at the office. With that becoming a practice and when on a pressuring task in hand we tend to sit on the chair for long like a potato. Do drink more water so you will have no option other than taking a walk to the restroom at least once in two hours.

At Home:

  • Try to hit the Gym (No Shortcuts Available). Be cautious while handling and lifting weights.
  • Do not carry heavy weights without bending your knees. Especially, those 30 liters drinking water can that you buy.
  • Buy a lumbar support cushion if you drive long distance frequently by car or any similar automobiles.
  • Sleep on the floor without a pillow if you sense upper/lower back pain.
  • Hold your cell phone properly to avoid neck pain that leads to spine issues.

With Your Two Wheeler & Car:

  • Do not alter the seat cushions to match the bike’s height with your height. Most of the automobiles seating has been designed to avoid back pain. Altering that would not only invite troubles but will also burn your wallet.
  • Consider buying bikes that come with central suspension. Do not compromise here if possible. Riding over potholes and bad roads also trigger lower back pain. Drive safe and choose roads wisely.
  • Sometimes, we get foot pain while driving a car. This is because of the excessive distance between the feet vs. clutch, brake, and accelerate pedals. This foot pain will also have an impact on your back. Installing good floor mats inside the car to reduce the excessive height will help.

— All the above image credit goes to Pixabay —

The Towel Exercise

The towel exercise is a posture correction technique. It is not a weight loss technique. Maybe the exercise does help in weight loss over a period of time but that might be because of the correct posture. I have not done this before but still writing about it as I feel there is nothing harm in doing this exercise.


If you are already suffering from lower back pain, then I strongly suggest you speak to your doctor about doing this exercise beforehand.


  1. A Floor Mat ( Yoga Mats can also be used ) and a bath towel.
  2. Required Time – 2 to 3 minutes in the beginning.
  3. Recommended time per day – 5 minutes.


  • Roll the bath towel to a cylindrical shape. Running a thread over the rolled towel will help in keeping the towel in the same shape.

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  • Sit erect and place the rolled towel right at the back and lay down.

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  • The towel should be kept exactly in line with our navel point.

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  • Position your feet in shoulder width apart and let your toes touch each other with an 8-10 inches gap between them.

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  • Stretch your arms above the head with your palms facing down in such a way that the little finger in both the hands touch each other on top.

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  • Stay for five minutes in the same posture.

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  • Turn either to your left/right and get up gently.

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  • Do not overdo. Start Slowly for lesser minutes and stay consistent.

A great visual representation has been created by BRIGHT SIDE blog and it is available on Youtube. The above-shown pics with each step were taken from BRIGHT SIDE. Here is the link.