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Body pain, upper back, lower back
I've been experiencing back pain for about 2 years and it keeps getting worse. It started with only upper back, and not it has travelled down to my lower back and inner thighs. It's difficult to walk and it just keeps getting worse. There's also hip pain. It's very painful to move even a little bit. I've tried doing a few exercises but they make it worse.
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Hi. Back pain can result from poor posture, muscle weakness or any musculoskeletal problem too. Try to just follow the exercises where spine is straightened .. don't start with any exercise where u have to bend ur spine. Follow my link given below to know the basic tips to avoid back pain
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Health Tips
Try to lie down on bed for atleast 15-20 mins on your stomach with 2-3 pillows below ur chest so that ur head end is propped up as compared to ur body. This leads to straightening of spine and gives relief in pain.
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There could b a calcium n vitamin D deficiency
Postural correction needed
Back strengthening exercises needed
Take hot water fomentation for pain relief
Next Steps
Consult a physiotherapist for proper evaluation and treatment
Health Tips
Avoid being in one position for long period
Do not take rest completely keep walking in between
Do not massage
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Hi , spine muscles ,nerves and disc is involved according to your symptoms so you need to understand the customised exercises for your recovery. Also you need ergonomic advice /correct posture . You can get your spine muscles relaxed with Hot towel from neck to lower back two times per day for 10 mins . Also you can order pain spray for inflammation and muscle relaxant from krv physiotherapy online . Apply that oil spray 2 times per day no massage only applications.
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Urgent Consultation online through practo or at our clinic ,so that we can guide you the best possible way to heal your problem. We have already healed thousands of such cases so according to our experience we will help you for sure .
Health Tips
Avoid bending and do exercises only according to the advice of professionals. Posture correction and life style modification is important so you can book a consultation on priority basis .health is wealth.stay blessed
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Before jumping to my opinion I would ask you few things. What is your daily routine? How is your food habits and work life? Did you have any family history of this same kind of problem?
Suggestions check your complete blood test along with Vit-D test. If any relevant medical history in your family then check with HLA-B27 test.
Next Steps
Consultant with nearest doctor in online or offline for better managementer of your Pain.
Health Tips
Don't ignore any thing which is unpleasant may be pain and if it disturb your day to day activities then it must be attained at earliest.
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You need to consult a Physiotherapist or Orthopaedist or Physician for complete assessment and treatment either in person or through video call.
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First Don't Do Any Exercises Specially Yoga Without Proper Guidance of a Physiotherapist.
Use Hot Pack for 15 Minutes Twice Daily Before Exercises at Your Back and Thigh.
As it's Been Two Years so You Should Take it Seriously Now .
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It May Be Due to Disc Bulge (Slip Disc).
Send Your X- Ray for Better Diagnosis.
There May Be Compression of Nerves at Lower Back .
I am Telling you Some Exercises for it Try These And You Will Surely Get Good Results.
1: Do Flexion (Knee to Chest) 10-10 Moves Each Leg and Then Both Together 10 Moves. 2: Extention Exercise (Cobra Position or Bhujag Asan) 10 Moves.
3: Bridging Exercises: Raise Your Pelvis Up then Down. 10 Moves.
Do These Exercises Twice Daily.
Avoid Long Standing & Long Sitting, Walking etc.
Use Limbo-Sacral Belt for Back Support. Avoid Long Standing, Long Sitting, Walking, Stairs for a. Week. Take More Rest if Possible.
If You Have Any Doubt, You Can Chat or Call Me to Discuss Your Case in Detail.
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If You Want You Can Visit Our Clinic or Take Online Consultation for Proper Exercises Program for Your Condition Accordingly.
You can also Discuss Your Case With Me By Going to My Profile ..
We Provide Proper Online Consultation With Videos, Pics, On Call & Text Massages for Perfect Results.
For Consultation Click the Chat Option.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Use pain'relieving gel like volini gel or diclofenac gel .
Use hot water bag three times a day 10 min-15min.
Do back strengthening exercises like core Strengthening, pelvic bringing, static glutes.
See that do have any postural issue as well.
So do postural correcting exs.stretches for shoulder.and neck.
Next Steps
avoid forward bending
avoid lifting heavy weight.
avoid long sitting or standing.
take a break inbetween your work.
use pillow under your back.
Health Tips
for more details information consult with physiotherapist doctor with practo app
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
A few things as you have a travelling pain.
Firstly you could be Vit D deficient. On a general scale, it is required and helps with general musculoskeletal and bone health.
Secondly, if you are sitting for long, take breaks every 40 mins. Adjust the laptop so that you are not looking too far down not over working your shoulders with it being too high... Sit with your bottom right back into the chair....
Thirdly, as mentioned previously
knee chest,
cobra,
knee rolls side to side for 10 to 15 reps is good, atleast 2 times per day. Also do a few exercises of
pulling shoulders back by sqeezes for 5 sec hold, 10 reps;
neck side tilts 5 sec hold for 10 times each side, should help....
Next Steps
However these exercises are general and for a tailor made exercise plan you need a physiotherapist consultation.
Health Tips
try to avoid lifting, pulling, pushing.
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