Apply Hot Fomentation twice daily.
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Long duration of pain which is increasing on exertion can be because of weak muscles or old torn disc which is not healing. Any long standing back pain needs to be investigated properly in the form of X Ray and MRI aafter a through clinical examination.If the pain doesn't reduce after proper physio and if MRI shows a torn outer annulus in the disc and the symptoms match Endoscopic Fragment removal and Radio Frequency modulation will help heal the annulus and take care of the pain.
Hi, went through Ur query, as the condition is 4 years old, wud like to know any investigation has been done like x ray. I feel thorough Physical examination is required to come to a conclusion, as of take bed rest, avoid running, lifting weights, traveling long distances...
Plz visit ortho or Physio near by for relief of pain. After proper diagnosis Physiotherapist will be able to help u strengthening Ur muscles and bring u back to normal life style.
Have you gone for your check up foe the pain? You should go...a vit D test is required, we loss management n posture training...at your age oftenly it is a postural pain...consult some doctor near to you