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Back pain after long hours of sitting
Please suggest exercises or where should I keep rounded towel behind my back .
Is any hot pack or cold pack help behind back ?
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Consult ur near by senior sports physiotherapist
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Contact with your nearest physiotherapist
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You should consult a physiotherapist in person for complete assessment and exercise..
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https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ
Chiropractic adjustment will help.
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.
https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ
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While on work use cushion for back aupport or take ergonomics chair woth head support.
Visit physiotherapy clinic for electrotherapy to reduce pain.
After reducing of pain you will be suggested for lower back muscles strengthening exercises.
Hot pack twice a day will also help relax muscles.
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Dr. Jacob Roshan Mathew (PT)
Orthopedic Physiotherapist
19 yrs exp
Bangalore
Using the rounded towel is generally if you have a flattened curve. If the curve is more its of no use pushing further.
You need an assessment by a local physiotherapist to specifically prescribe exercises for you.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.