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Low back stiffness causing hurt when wlk
Stiffness of my low back.when sitting or hurt when walking.i had a injury on my back 2 months ago.after consultation with a spine surgeon I took rest for 10 days.after that I started yoga.2 times a day.but after doing yoga for 4 days I have some stiffness issue and pain on my back again.what should I do.is yoga for 30 minutes each in a day good for buldging disc.please suggest.here I attached my m.r.i report
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Do hot fermentation and stretching exercise
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As you are giving history of trauma 2 month back. Disc bulge at L4- L5 level is mild but at L2-L3 level can be due to injury. So it is safe first of all go to a nearby physio or an Orthopaedic consultant for good physical assessment before starting any kind of exercises or yoga.
Next Steps
consult to nearby Physio physically
Health Tips
Avoid forward bending, long sitting and standing. walking a little distance is good within pain limits
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Please take rest for now.
After that -
Start taking physiotherapy to learn the exercises and for the application of TENS and ultrasonic therapy to get quicker relief in pain.
Start doing isometric back exercises and piriformis self stretching mildly and as you start feeling after sometime that now the effort is less start increasing the intensity by increasing by repetition and hold of the exercises, by this your strength as well as endurance will increase.
Due to lockdown if physiotherapy isn't available you can start doing isometric back exercises and after exercises go for hot pack on your back at home.
Please keep one thing always in mind before going for gym or yoga first prepare your body for them.
All the best.
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Your bulged disc can be pushed back to it's normal place without surgery, by manual therapy.
That'll give you permanent cure.
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You need therapeutic clinical treatment by ultrasound and TENS at a physiotherapy clinic.
Also back and abdominal strengthening exercises are important.
Clinical evaluation is essential. Till then rest and mild hot/ cold fomentation locally at the back is fine.
Do's and don't s for back to be followed.
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Your low back pain and stiffness is due disc bulge. I would like to know the names of the yoga asanas you are doing. There are few yoga asanas which are contraindicated to disc bulge. So stop doing yoga asanas.
Next Steps
You should do back stretching and strengthening exercises with proper guidance.
You can use Volini gel or spray to the affected side provided you are not allergic.
You should give hot water fomentation 15-20 minutes twice a day.
Avoid lying on your stomach.
Avoid bending activities.
Avoid lifting weights.
Take breaks in between your work for every half an hour.
Avoid prolonged standing or sitting.
You need to consult a Physiotherapist for posture correction.
Health Tips
If the pain aggrevates or persists you need to consult a Physician or Physiotherapist or Orthopaedist for further evaluation and treatment.
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As your mri suggest there is a disc bulge at L4,L5,S1 level and your symptoms are also related to it as you said it hurts while walking and is also painful while sitting. And there is anular tear also so that is the reason why there is pain.
Our disc is filled with water and that water is being protected by annular ring. So when there is a pressure on the disc the water comes out by breaking those annular ring. So there is a lot of pain when those ring breaks . Also it narrows the canal. In your case it has narrowed foraman canal so it hurts while you walk.
You should now do flexion exercise of your spine which will help to create space in canal and hence will help to reduce and then eliminate your pain. It seems in yoga you are doing more of extension exercise which is worsning your lower back.
Next Steps
Right now stop doing yoga and consult a physio to know which exercise to do and which to avoid. If you will keep on doing wrong exercise your situation will worsen.
Health Tips
Do consult a physio to fix your problem.
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Were you prescribed medicines like painkillers from the consultant? If yes since how long you took. If spasm still persists you need some physiotherapy sessions.
Next Steps
Need to take some physio sessions followed by back & core muscle exercises.
Health Tips
Avoid lifting heavy weight, bending forward and long travels.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
For right now dont do any movement because it will worsen the pain better take rest apply ice pack it will reduce your pain and then do the flexion exercises for your back.
Next Steps
please visit nearest physiotherapy clinic for proper advice and treatment
Health Tips
dont do extension exercises.
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