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.
You are having acute lumbago. Bed rest in position of comfort, or on side, or on back with pillows under legs. Hot packs. Some gel for local applications and muscle relaxant tablets should make you better.
Once better, consult an Orthopedic for further management.
I think you have got a muscle pull at your back you can choose dry needling technique for this kind of pain followed by cold fermentation...followed by exercises like spinal extension exercises after your pain subsides...this technique will help you a lot and your pain will go off in 2 or 3 sittings...get well soon and take care
Hi, dear you suspecting PIVD or acute lumber strain. Plz don't do any activities. And try to have rest. U can apply ice pack on your back for 10 mins 3 times in a day. And plz try to visit a musculoskeletal physiotherapist. For further assessment n treatment.
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