Start on with Lumbar stabilization exercises Multifidus and extensor strengthening Do 5 min of Air cycling daily

You didn't mention which spine area you are feeling pain , is pain radiating to legs or is it localized . For the time being you can follow the ergonomics , sit with the correct posture , take frequent breaks ( after 40 min) apply hot fomentation ( moist heat ) . Get your assessment with a Physiotherapist.

Tips for a Healthy Back During Work: Avoid sitting for long hours in the same position. Take a break every 30–45 minutes and stretch your back to relax your muscles. Always sit with proper back support to maintain a healthy posture. Incorporate regular exercises into your routine to strengthen your back and core.

Hi as per your description it may be a muscle weakness due to prolonged poor posture or underlying deficiency.

Whatever you are experiencing is purely muscle weakness issues caused by long hours sitting and inactive lifestyle. Learn and Start core strengthening exercises only if no pain while doing it. Move in between work hours. Give rest to backbone.

Visit your nearest Physiotherapist and get an assessment and evaluation done. Once your physio has got a diagnosis, get yourself treated for the condition by giving him those many physio sessions. Postural advice, Ergonomic Advice will be given as per your assessment as there are many reasons which could be differentials to your reason for the stiffness and pain.

Must Go through spine xray to Diagnose ur Problem. must check your vitD3 and B12 level. in meanwhile visit physiotherapist and start your vitamins intake as Prescribed

Hello, Based on your description, it seems your back pain could be due to prolonged sitting and poor posture while working on the computer. This is common but can be effectively managed with the right approach. Here are some steps you can take to relieve your pain: 1. Correct Posture: Ensure your chair and desk setup promotes a straight spine and that your screen is at eye level. 2. Stretching Exercises: Gentle stretches targeting your back and spine can help alleviate stiffness. 3. Frequent Breaks: Take short breaks every 30-45 minutes to stand, walk, and stretch. 4. Hot/Cold Therapy: Applying a hot or cold pack can reduce pain and inflammation. If the pain persists, it may indicate a deeper issue that requires professional care. I’d recommend visiting a physiotherapist for a detailed assessment and personalized treatment plan. At Modern Physio, we specialize in treating back pain and posture-related issues. You can book a consultation with me directly for a comprehensive evaluation and therapy. Wishing you a speedy recovery! Dr. Surabhi Bansal Modern Physio

This is your pain due to improper posture, use ergonomic chair, maintain proper posture, take a break every 30mins for atleast 1min. Do muscle stretching and strengthening exercises.

Hello, It seems like postural issue as pointed out by many. Best remedy is exercise. 1. Work on your posture as advised 2. Start basic exercises, many youtube videos available about back pain. 3. You may take pain medications for a few days and add Calcium, Vitamins D & B12. All above should resolve your issue in next 2-3 weeks if followed well. If not, kindly visit Sports Medicine Physician/Orthopedician/Physiotherapist.

Hi yes it is an absolutely Postural issue so take care of your regular posture.

Hi , Start with hot fomentation twice a day at pain area. Then apply muscle relaxant. After a few days start with back strengthening exercises. Take a good calcium rich diet.

Spending long hour in chair create the problem. Take breaks and have adequate fluids. Does it pains after getting up from bed? then it should be your posture in lying down. Have a firm matresses for that. Do some fitness activity regularly so that the muscles will be strengthened. Still no improvment in problem visit a Physiotherapy Clinic nearby so they can assess you and help in this regard.

Hi, you are having a mechanical backpain which is due to your occupational stress. Too much of sitting in the entire day without taking breaks may lead to stiffness in your spine which may results a stiff morning. And if not corrected it may lead to worsening of the condition.

Greetings from Rid of Pain Physiotherapy First of all follow the ergonomics. Second take frequent breaks from long sitting like after every half an hour. Start doing exercises and consult the physiotberapist

Hello. First you need to work on your posture. You need to take breaks in-between work and stretch your muscles a little. Second start exercising for atleast 45 mins every morning and make it a routine.

It seems to be mechanicalpain , follow the rule of 30/30/30 Which says you must get up after every 30 minutesand take break for 30 second. Use proper ergo chair and do hot fermentation in between . If pain persist ,visit physio for proper evaluationof pain and treatment