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Lower Back ache
Hello. I'm suffering from severe lower backache since 1 week normally my back is not aching but when I lie down after that when ever I change my position it starts aching badly, I have been using move and volini but feel helpless, it may have been because of lifting weight, but it has been 2 weeks it should have been cured by now can you please help me with some medicine or exercise that needs to be done.
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Visit physiotherapy centre for proper diagnosis and treatment
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Your profession may require you to sit and stand for more which causes weakness and stiffness of your back muscles. When you try to move these stiff muscles become stretched and give you pain.
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ergonomic way of working and appropriate stretching exercises
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Apply hot water back and do easy core strengthening...eg. sleep straight and try pushing the bed with your back
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watch a you tube video it has a few stretches good for you. its "work from home-problems and solutions " by Complete Wellness. that will help
Health Tips
do not pick heavy weight
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You should do back stretching and strengthening exercises.
You should do core strengthening exercises.
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The details given are not enough to suggest you some exercise as 1 wrong exercise or posture can worsen your condition.I will suggest you to visit a physiotherapist and get yourself well-examined.
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Ice massage can give you some relief
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First of all you need to get it diagnosed properly for the reason of pain. There are various reasons for back getting hurt, but in your case it looks like your back muscles are stiff so when you change your position after lying down you feel pain. Usually throughout the day you keep on moving so musles keep on pumping so there is less chances of back getting stiff and you feel pain.
Next Steps
Use ice packs thrice in a day to reduce pain and muscle spasm. Continue using ointments as it also provides some relief. Should do back strengthening and stretching exercises but under proper guidance. You can take nucoxia-p twice in a day, once in the morning and other before sleep after food.
Health Tips
Avoid prolonged sitting and standing postures as it can aggrevate your pain. Keep on changing your positions to release the pressure and avoid lifting heavy weights.
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You have mentioned that it might be because of weight lifting.. though pain is only during lying down position. You must have examination by physiotherapist. Proper work history details required. It is acute onset pain ( since 2week ) u must use ice pack for pain relief in addition to pain relief medicine prescribed by physician or GP. You can learn the precautions and total spine rehabilitation plan from physiotherapist.
Next Steps
consult physiotherapist, have proper examination, receive your personalised exercise plan which is best for your own condition (1wrong exercise can worsen your pain). if not cured in 20-25 days consult for investigation like x-ray or mri.
Health Tips
use ice pack 3 time /day for 10 to 15 min. modified your sleeping position.
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Chiropractic adjustment will help.
Apply Hot Fomentation twice daily.
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
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.
Chiropractic treatment.
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Do bhujangasana without any hold for 10 times and repeat that after every two hours. You will feel better and also start with basic core exercises.
You can consult for further details...
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Actually there can be different reasons of back pain.need proper assessment and evaluation of problem.so you can get better treatment. For better treatment need better diagnosis. So please visit to nearest physiotherapy clinic and then take proper advice from doctor.
But now if you have more pain then use ice pack or hot water fermentation three times a day 10 min-15min.
Next Steps
back Strengthening exercises.
back Stretching.
core strengthening.
calf stretching
Health Tips
avoid lifting heavy weight.
avoid forward bending.
avoid long sitting or standing.
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Ms. Pooja Pandey Tripathi (PT)
Physiotherapist
20 yrs exp
Bangalore
You can try doing these exercises it will help u
https://youtu.be/o0nvitlld_4
If the pain doesn't decrease meet a physio
Health Tips
apply cold pack in affected area
..
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
Hello Sir,
Have you taken any antiinflammatory, muscle relaxant, please consult a GP on Practo online to start it.
Ice along the area of pain should help with the inflammation. Wrap it in a towel and have it on for 15 mins 3 times a day.
Once on pain releaving medication for the inflammatory reaction you could start with some basic exercises in lying.
https://www.youtube.com/channel/ucl1cwua2rplxzcblo6hhdfw. This has exercises for low back pain. Please start above.
However we have not exactly diagnosed the tissue involved. This would need you to have an assessment.
Also please elaborate if you have have any pain down the leg.
Next Steps
start antiinflammatory and muscle relaxant to help with this initial stage.
Health Tips
do not stay seated for more than a few minutes at this stage. Bed rest alone is not recommended, but the soluting is to keep changing posture. No lifting, pulling, pushing
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