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Back pain exercise
I has suffered left back pain before 2months and taken medication for 15days and rest for 15days .I got much relief from back pain, however, it has not completely gone. I feel mild pain and doing walk 30-45 minutes. Can I do back strenthing exercise and what exercises,please..?
Answers (14)
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Learn gliding exercises from a physiotherapist and then do it properly.
Health Tips
Avoid activities inducing pain.
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It may be sacroillitis. Go for hot fermentation and do exercises for back strengthening. Rest proper assessment is necessary to rule out the cause
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Yes you can start .
Do cat camel exercise
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Back pain could be due to different reasons. What was the root cause for your back pain?
You can do walking but start doing for 20 minutes then gradually increase it to 45 minutes in two months time.
Next Steps
You should do back strengthening and stretching exercises based on your diagnosis with proper guidance twice a day.
You should give hot water fomentation for 15-20 minutes twice a day to the affected site.
You can use Volini gel or spray provided you are not allergic.
Avoid bending activities.
Avoid lifting weights.
Health Tips
For further evaluation and treatment you need to consult a Physiotherapist or Orthopaedist online or in person.
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Pain on the left side of your back and limited to that region only could be due to muscle spasm. yes of course you can start with back strengthening and stretching keeping the pain in mind.
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i would advice not to start the exercises by yourself but has to be done under physiotherapist guidance where he can gradually guide you to the exercises.
Health Tips
if you are in a profession where you have to sit a long i would advice to keep changing your positions every hour which relieves the pressure exerted on the vertebraes, discs and muscles.
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What profession are you in? What's your work environment especially sitting habits for your daily routine? How much adjustments you are doing to sit, which depends on your height plus body frame. First we have to identify the risk factors in your daily life that are contributing to the pain. Once the muscles are feeling better and the pain is reduced then appropriate exercises can be started.
Next Steps
ergonomic workstation environment is the key for work from home.
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if need be we can do a teleconsultation.
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U can but there is lot of exercises to strengthen the back at first As a Physiotherapist we have to evaluate your condition as per your condition basis we would suggest exercises
Next Steps
consult with Physiotherapist for details evaluation
Health Tips
Improve your immunity
Take proper rest
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Firstly I would to get checked with physiotherapist may it be sprain only on one side.Than if prescribed u can go with exercise which physiotherapist recommends.
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ice packs with diclofenac gel is useful
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U can add exercises in a graded manner taking care to warm up before doing them rigourously.
Next Steps
you can also consult online with a physio for step by step guidance
Health Tips
avoid overstraining
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Yes, you can start with spinal extension excercises including bridging/ prone extension excercises.
Next Steps
gradually increase the reps of excercises.
Health Tips
Avoid static postures.
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Ms. Poonam Nandal (PT)
Physiotherapist
20 yrs exp
Delhi
You can start with mild stretching ex’s then progress it to strengthening ex’s within the limit of pain also do hot water formentation before ex’s.
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
7 yrs exp
Delhi
You need to follow a graded progressive exercise protocol for your lower back in order to rectify this issue permanently. Furthermore, apply an ice pack at your lower back twice daily. That will help you get the much needed relief.
Next Steps
You can contact us on the Practo app to start with a customized tailor made exercise routine for your condition.
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Dr. Palki Upadhya (PT)
Physiotherapist
15 yrs exp
Pune
Physiotherapy treatemnt
No excs till you will not go for consultation
Go for good consultant physiotherapist
You should take Chiropractic treatment will give you root cause result
Thank you
Next Steps
Ice pack you can do for 3times a day that will help
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
You can do back strengthening exercises . Pain may be due to some time over doing exercises.or it can be due to some postural issue. So try to do exercises for head to toe with back strengthening exercises. Also do core strengthening exercises, back stretching ,side streching.
Next Steps
if you still complaint of pain then try to apply ice pack three times a day 10 min-15min or ointment like volini gel.
Health Tips
For more details information about proper advice and treatment please do physiotherapy consultation with me.
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