• 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.

It could be low back strain

Continue Same Treatment.. Can visit a Physio for IFT Treatment... Painay take upto 48 hours to resolve completely

Hot fermentation twice a day. Stretching exercises

Hi. Plz c a physiotherapist. Ift with some stretches cld help

Rest followed by mild stretching of lower back muscles should help. https://apmhealth.com/educational-resources/healthy-living-tips-and-resources/2-uncategorised/185-6-stretches-to-help-back-pain-ebook

Can go for hot and cold fomentation together . It may give you more relief than only hot fomentation. Rest for initial three days can increase recovery chances faster. After that , go for basic low back core strengthening programme with physiotherapist to avoid future'strains.

Continue hot fomentation and rest on hard bed. Gentle stretching on leg and lower back muscles.

U played after a long time that's why there is a pain. Pain will persist for few days. Have some icepack 3 times a day for 10 minutes. Apply muscle relaxant, or take some muscle relaxant medicine.

Until there is no radiating pain in leg, its simple strain. Continue rest for 24 -48 hours and apply hot water bag