Spine extension exercises Avoid forward bending…lifting heavy weights…travelling long distance travel…siting with proper back support

Avoid Heavy Lifting And Forward Bending Do Regular Exercise use Lumbar Brace Physiotherapy IFT Plus Core strengthen exercises Posture Correction

Spinal flexion exercise

Trunk flexion stretch Hamstring stretch while standing Pelvic tilt exercise Prone lumbar extension Double knee to chest stretch Alternate arm leg extension exercise Lower trunk rotation stretch Alternate leg extension in prone position

With an L3–L4 disc bulge, stiffness and back pain are usually due to muscle spasm and disc irritation, and they often improve with gentle, regular care. Focus on pain-free spine movements like pelvic tilts, knee-to-chest stretches, cat–camel movements, and gentle prone press-ups, done slowly without forcing. avoid prolonged sitting, forward bending twisting and heavy lifting and take short movement breaks every 30–40 minutes using warm compresses can help reduce muscle stiffness improvement is usually gradual over weeks but if pain starts radiating to the leg or weakness appears a clinical review is needed

1. Use hot fomentation to relieve pain 2. Lying on your back with a pillow under your knees helps keep your back in a neutral position 3. Physiotherapy IFT for 5 days 4. Ergonomic posture at work. Avoid: - Avoid lifting heavy weights - Avoid sitting for longer duration by taking frequent standing/walking breaks and doing stretches. - Do not sit in same posture for more than 2 hours and take a break of few minutes in between. - Avoid climbing steep stairs squatting, bending and lifting heavy object Lifestyle advice: 1. Exercise regularly (BACK EXTENSION EXERCISES), brisk walking for 40 mins / day or 150-180 min/week on an average 2. Practice yoga and meditation as it helps to reduce stress