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I have got a severe lower back pain,
I had been walking with high heel boots the previous day and had to walk for like more than an hr. I have got severe lower back pain wherein if I lie down or sit for sometime I cant get up due to pain. Any remedies, have been applying volini from past one day.
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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.
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Dr. Amit Kumar (PT)
Physiotherapist
16 yrs exp
Noida
U have to take hot packs for 15 to 20 minutes and after 10 to 15 minutes apply pain relief gel .Take precautions, Avoid high heel boots , and take physiotherapy treatment appx.10 to 15 days. Good luck.
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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.