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Lower Back pain.
I was suffering from Very mild lower back pain since 4-5 years! It was so mild that I had ignored it.
But now in work from home situation,.. it has increased. It's still mild, but I am loosing my concentration.
I am an engineer working 6-7 hrs with laptop.
Self Massage the back of neck. Hot fomentation x twice daily.
⢠Neck Exercises.
⢠Neck Stretching.
⢠Postural Correction.
⢠Shoulder Shrugs .
⢠Core Strengthening Exercises.
⢠Take frequent Breaks at work
⢠Use cervical pillow.
⢠Use Back Support.
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Hloo....first maintain your posture properly. While you are working ur back should be completely under support and ur eye level should be equal to your laptop.
Next Steps
Avoid heavy lifting activities.
As it is mild stop driving car/bike for some days.
Avoid bending activities.
Health Tips
Visit nearby physio clinic and take physio sessions. for any queries u can contact me! thanks.
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Your back pain would have increased because of your bad posture.
You should modify your work place.
Next Steps
You should give hot water fomentation for 15-20 minutes for your back twice a day.
You can use Volini gel or spray provided you are not allergic.
Though you use laptop, you should use a good chair and table for your work.
You should take breaks in between your work for atleast 2 min for every one hour.
You should do back stretching and strengthening exercises twice a day with proper guidance.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist in person or through video call for further evaluation and treatment.
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First of all do ice pack or hot fermentation for 10-15 at pain area. Then do some exercises for back.static back, core strengthening, back stretching. If pain is more use pain relieving spray or ointment like volini gel.also do some modifications in your work area.
Next Steps
always use pillow under your back.
avoid long sitting . take a break inbetween your work.avoid like lifting heavy weight or forward bending.
Health Tips
if you do online consultation with physiotherapist it will be helpful for you to get better results and treatment.use practo app consultation with physiotherapist.
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