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Kyphosis .
I am suffering from kyphosis
I was doing the cobra stretch as a doctor suggested this will be better
So I was doing for 2 day , now my lower back is paining
Is it normal as I am a beginner or its something else?
Answers (8)
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https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ
Chiropractic adjustment will help.
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.
https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ
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Do gradually exercise.
Hot fermentation and stretching exercise of spine.
If pain increase then visit physiotherapy centre
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Just doing the cobra exercise may not really help , what would help you is doing customised exercises under proper guidance .
Modified exercises must be started .
As you say , you had pain on your lower back , understanding the reason behind your low back pain and relating to your exercises is the long term solution
Next Steps
consider seeking assistance from your Physiotherapist.
Avoid any jerky movements .
Pain management at home ( cold , hot packs ) to reduce your pain .
later or asap visit your physio for accurate diagnosis and therapy plan for the same .
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As per your age and weight, you are required to do any exercise under expert supervision not on your own.
An expert will help you perform the movement in proper rythm and direction.
consult in person with nearest physiotherapy clinic for proper exercises.
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For the first time you have to do modified cobra along with other exercises...if not done properly will give rise to new pai.... please consult online for customized exercises and guidance
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As I see u r quiet tall so u tend to bend for people Bez they r not as tall as u. According to me u have to work on improving your posture. If u have kyphosis, then surely u have increased lower back curve (lordosis). And when u did cobra extension u didn't focus on ur lower back alignment so which resulted in increased lumbar lordosis. That's why u r experiencing low back pain.
Plz do not exercise on ur own. Learn the correct exercises for ur body from a experienced physio.
Next Steps
Book an online Physiotherapy Consulting. I have worked a lot in this area for correction of posture.
Health Tips
Do remember to keep a pillow underneath Ur lower back if u were to do cobra pose.
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You should start under supervision of physiotherapist, so Contact nearby Physiotherapist
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Ms. Snigdha Sharma (PT)
Sports and Musculoskeletal Physiotherapist
5 yrs exp
Mumbai
Kyphotic posture leads to stiffness of the upper trunk musculature and in your case you might have developed lower back pain due to use of lower back muscles coming into action inorder to achieve the cobra pose.
A guided set of spine specific and core strengthening exercises would definitely take you out this concern.
Next Steps
You may approach me via Teleconsultation and I can you how to get out of a kyphotic issue.
Health Tips
Start siting with a vertically placed pillow support in the back and avoid slouched siting and siting on a sofa.
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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.