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I am suffering from L3 L4 disc bulge
I have slip disk problem and suffering from back pain. Could you suggest spine excersize and how to reduce stiffness
Answers (6)
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Spine extension exercises
Avoid forward bending…lifting heavy weights…travelling long distance travel…siting with proper back support
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1. Use hot fomentation to relieve pain
2. Lying on your back with a pillow under your knees helps keep your back in a neutral position
3. Physiotherapy IFT for 5 days
4. Ergonomic posture at work.
Avoid:
- Avoid lifting heavy weights
- Avoid sitting for longer duration by taking frequent standing/walking breaks and doing stretches.
- Do not sit in same posture for more than 2 hours and take a break of few minutes in between.
- Avoid climbing steep stairs squatting, bending and lifting heavy object
Lifestyle advice:
1. Exercise regularly (BACK EXTENSION EXERCISES), brisk walking for 40 mins / day or 150-180 min/week on an average
2. Practice yoga and meditation as it helps to reduce stress
Next Steps
Consultation
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Trunk flexion stretch
Hamstring stretch while standing
Pelvic tilt exercise
Prone lumbar extension
Double knee to chest stretch
Alternate arm leg extension exercise
Lower trunk rotation stretch
Alternate leg extension in prone position
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Dr. Mayank Daral
Orthopedist
6 yrs exp
Delhi
With an L3âL4 disc bulge, stiffness and back pain are usually due to muscle spasm and disc irritation, and they often improve with gentle, regular care. Focus on pain-free spine movements like pelvic tilts, knee-to-chest stretches, catâcamel movements, and gentle prone press-ups, done slowly without forcing. avoid prolonged sitting, forward bending twisting and heavy lifting and take short movement breaks every 30â40 minutes using warm compresses can help reduce muscle stiffness improvement is usually gradual over weeks but if pain starts radiating to the leg or weakness appears a clinical review is needed
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Dr. Vilas P Chavan
Orthopedic surgeon
9 yrs exp
Pune
Avoid Heavy Lifting And Forward Bending
Do Regular Exercise
use Lumbar Brace
Physiotherapy IFT Plus Core strengthen exercises
Posture Correction
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Dr. Ravikumar Chandulal Makadia
Orthopedic surgeon
6 yrs exp
Ahmedabad
Spinal flexion exercise
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.