Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. 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. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.

Frequent back pain can be due to joint pathology, bone demineralization, muscle weakness, bad posture, lack of fitness or low muscular endurance. Consult orthopaedician to rule out any pre-existing pathology. 1) Get your spine muscle strength checked by physiotherapist, start with strengthening of weak muscles. Get your posture assessed and learn how to correct your posture. 2) To improve your fitness; start with fitness training after your back pain stops. Go for regular exercises in the form of jogging, cycling, gym or any outdoor sports. 3) Do blood test to check for calcium and vitamin D deficiency. 4) If you are getting pain while sleeping, you need to check the mattress quality. Mattress should feel soft, but also be firm enough to support your body. If mattress feels hard or if it sinks in when sit or lie on it, then change the mattress.