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To strengthen back bone
I was suffering left back pain more than 3 months. But at present, Pain is Very low. Some times, I feel pain very low. Can I start back strengthen exercise?What are the exercise? Please..
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To start the back strengthening exercises you need to know the root cause of your back pain so that the exercises can be customised accordingly.
Next Steps
You should consult a Physiotherapist in person or through video call for consultation and exercise therapy.
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Restore your flexibility before venturing into strengthening exercises. Consider your lifestyle modifications as well as regards sitting habits and sitting environment.
Next Steps
start walking. there are loads of exercises that can be done but do under supervision.
Health Tips
we can do a teleconsultation if you want
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If there is a slight pain, it means that something is wrong. Do bhujangasana 10 times and repeat every two hours. This will help to ease pain. Start with some basic core exercises that will help in strengthening your core muscles,which will further reduce your pain. Slowly progress with core exercises for full recovery and strengthening.
Next Steps
For levels of core exercises you can contact for consultation.
Health Tips
Will explain and provide full pdf of exercise progression.
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Use pain'relieving gel like volini gel or diclofenac gel .
Use hot water bag or ice pack three times a day 10 min-15min.
Back Strengthening exercises.
Static glutes, core strengthening exercises, pelvic bridging, static hamstring, static quadriceps.
Straight leg raise.
Calf stretching, hamstring stretch.
Next Steps
avoid lifting heavy weight.
avoid long sitting on standing.
avoid forward bending.
take a break inbetween your work.
Health Tips
for more details treatment advice try to do online consultation with physiotherapist doctor with practo app
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Perfectly agree with earlier suggestion of restoring flexibility in all directions before strengthening. Also as suggested earlier, you need a supervised exercise progression.....
Next Steps
Supervised exercise session
Health Tips
A stepwise progression of loading is important in not irritating the area
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