My doctor informed me that it is in an early stage, and can be cured through exercises. I am a working professional and my job which requires around 7 hrs of sitting.
What are the exercises recommended to restore the situation?
What all I should avoid doing and for how much time?
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Hello, Stretches Of Hip Flexor. -
Hip flexor can be stretched manually in standing position, bend your knee and hold on to your ankle. When you pull your leg back, tilt your pelvic forward. Hold the stretch position for 25-30 seconds.
Lower Back Muscle Stretches-. Lie down on the floor on your back, pull your knees slowly into your chest as shown in the image. Inhale with deep breath, when you are performing the exercise. Hold the position for 30-50 seconds.
Abdominal Crunch.- Lie down on the floor facing the ceiling and put your feet on the floor. Tilt your pelvic back by pushing your lower back into the floor. Then lift your torso off the floor to 30 degrees angle, support your neck with your hands. And come back slowly to the starting position. Repeat this exercise 10 times.
Oblique Crunch-. Lie down the floor on your back with knees bent and keep feet flat on the floor. Drop your legs to the left side slowly and let your knee rest near the floor. Keep your fingertips to the side of your head behind your ears. Push down your low back into the floor and hold. Then slowly curl up that both your shoulders lift off the floor a few inches. Hold the position for 5 second and return to the start position. Repeat this exercise for 10-15 times. Do the same on the other side.
Hip Extension In The Supine Position (Bridge). - Lay down your back on the floor facing your face upward with the flexion of knees. Keep your feet flat on the floor and apart from each other. Squeeze your gluteus and do slight posterior pelvic tilts to make your lower back flatten. Then lift your hip upward as much you can with squeezing of your gluteus muscles. Hold the position for 10-15 seconds and return to the starting position. Repeat 20 times a day.
Here are few other tips -
Keep your feet flat on the floor when sitting. Put a small wedge on your chair or adjust your chair to sit so that your knee should be slightly lower than your hip. Support your back lower curve because too much or too little of a curve can cause problems.When standing, support your back by resting one leg higher on a step.When standing, do not lock your knees straight.Keep a flat pillow under your belly if you sleep on your stomach. Sleeping on your back is better with a pillow under your knees.Do not wear high heel shoes, your posture will tend to fail. Always wear shoes that provide good support.Maintain your buttock muscles and belly (abdominal) strong and firm.See your physician if you have persistent or frequent back pain.