1. Stretching - Hamstring, calf muscles and piriformis. 2. Isometric back exercises-10 reps with 10 count hold. 3. Hot pack for 10-15 minutes. 4. Kindly take care of your posture, don't lift heavy weight and don't do sudden bending. Please go to physiotherapist atleast once because it's better you learn exercises from the professional that will eliminate any kind of mistakes that you can do without guidance.

Next day you can go physiotherapy centre

I can do a video consultation. For you I’m a physiotherapist Contact me if required

Exercise are Taylor made.

Exercises are always individual specific and modified with need based. Better to consult a musculoskeletal physiotherapist through person or video call.

You need to consult a physiotherapist online or on video who can give you proper guidance about the exercises.

You should do back strengthening exercises and back and hamstring stretching twice a day with proper guidance.

Core exercises will be very useful & later, gym ball exercises can be done

Lower back isometric exercises Core muscles strengthening exercises Stretching of hamstring & quads B/l slr

Back isometric,bridging,bilateral SLR, Stretching of hamstrings & calf, TFL strecthing, These are basics exercises which u can do. For more treatment in details u can consult me online...

Lower back strengthening exercises, Core exercise, maintain posture

Back isometric Bridging We are open now uh can come to my clinic. Between 9am-5pm appointment is mandatory. Contact for appointment, nine eight two one two six eight six one eight

You should do back strengthening exercises and stretches for back and leg. Do regular exercises will help you to get better results.