Chiropractic adjustment will help. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times.

Doing crunches in the right manner is extremely important. from your description, you might have done crunches in some awkward posture that has started the pain .

Your back pain could be due to weak back muscles. You should do hot water fomentation for your back twice a day for 15-20 minutes. You can use Volini gel or spray provided you are not allergic. You should do back stretching and strengthening exercises with proper guidance.

I would highly recommend you to start with physiotherapy treatment earliest possible. Please keep in mind that exercises can take a while to show the improvement and required results but the positive result is guaranteed. Eat and sleep well as nutrition and rest is equally important for pain reduction. Please feel free to reach me through practo for any further details on this.

What is your profession? How much and how do you sit throughout the day? Laptop plus mobile plus domestic activities require you slouch more. The lain is due to weak and fatigued muscles of your back.

Back Problems are Very Common in Young Adults These Days. You Need to Work on it Early as it Comes With Episodes of Progression of Spine Disorders, So if Untreated Carefully it May Worse the Next Time. I Need to Check Your X-RAY For Perfect Evaluation and Right Treatment for it. So Send You X-RAY to Me for it. Telling You Some General Exercises for This Problem, Which You Can Perform. Rx : Try Doing Some Flexion Exercises (Knee to Chest) and Extention Exercise (Cobra Position) for Your Back . Bridging Exercises. Do 10 Moves Each Exercises. Do These Exercises Twice Daily. Use Hot Fomentation . Avoid Long Standing & Long Sitting .. Do Shoulder Movements Forward, Side Ways & Circular Movements  . Use Hot Fomentation .. Don't Over Stress or Over Strech in Any Exercises ..

Back pain can be due to many reasons. X ray is helpful to see only the joints and bones. Those might be healthy but the muscles or the disc might be strained. You will need to get assessed by a physiotherapist. The muscles of the back, abdomen and buttocks need to be strengthened in a gradual manner. The physiotehrapist can help with the slow cautious progression of exercises.

Hello first you need to know the cause for your back pain,if your are working with system or laptop for long hours you need to use ergonomic chair so that your normal curvature of the spine is maintained.Consult the near by physio so that the proper evaluation can be done.As per your statement your x ray is normal which means your muscles are weak so go for exercise therapy with basis and then gradually u can go for crunches

Take rest .. Avoid sitting if it aggravating the pain.Do hot fomentation three times a day Appy volini gel.. As the pain easies start with isometric back exsn progree gradually

You need to find out the root cause of your problem. Sometime we need to modify the work area . If it is giving discomfort so there must be something wrong you are doing. If you have nearest physiotherapy clinic do visit there to find out the exact reason for your problem with evaluation or with diagnosis.

Yes with pain we need to know if it is central or is to the sides. An appointment with a physiotherapist would be ideal in your case. Sitting loads the disc, however this is to confirmed with a consultation.