Hi there, low back pain is very common cause of disability, and taking toll on your life, suggest you to take care of Posture, and in order to rule out the cause please visit local physio or Ortho.
I am sure Physio therapy helps deeply.
Get well Soon- Team Physionize
Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.
Hello... At your age mechanical backache or lumbar disc prolapse or sacroiliac joint dysfunction happen coz of Sedantary lifestyle/Over weight/heavy work out more than muscle strength. We can't go for x ray/MRI in every condition. Also avoid take pain killers or dependent on pain killers without knowing origin/cause of back pain. Back pain always lead other issues as well.
So,first evaluation assessment is must by Physiotherapist or Spine specialist or both. Then we can go further for treatment. Sometimes some vitamin deficiency also can create or add up problem.
I have not seen you so just telling you chances for everything.
Cardiovascular And Pulmonary Physiotherapist
5 yrs exp
Precautions :Do not bend forward, avoid stair climbing.
Apply hot and cold water fermentation alternatively,
Apply diclofenac gel and lie flat on back.
Place pillow under your knees,
In side lying - place pillow between the knees.
Strengthen your back muscles.
Lie flat on stomach - raise your leg straight.
Bend backwards gently in standing position.
Yoga :take an advice from a skilled yoga instructor - poses like tree pose, bow pose, cobra pose, locust or grasshopper pose are beneficial.
I UNDERSTAND YOUR CONCERN
IF YOU HAVE PAIN YOU SHOULD CONSULT A ORTHOPEDIC OR PHYSIOTHERAPIST DOCTOR.
DOCTOR'S OF ORTHOPEDIC OR PHYSIOTHERAPY , FIND THE CAUSE OF PAIN AND TREAT
I WANT TO GIVE SOME SUGGESTIONS WHICH HELP IN YOUR BACK PAIN
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