I am suffering from backbone pain from past 10 days ,pain exists from right side of backbone to right hand joint ,tried all the pain killers but vain ,unable to turn back from right side ,please provide me a solution ,thank u
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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.
If you have pain on the right side of your back.
It can be SI joint stiffness
To rule out there are few tests so you need to visit a good physio.
Till than take ice pack for 3 to 4 times a day and take rest.
Plz take good rest on flat and firm mattress.. there looks to be some issue with spine allignment plz visit for better management
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