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.
Sports and Musculoskeletal Physiotherapist
9 yrs exp
You may have nerve compresion in back cause radiating pain in leg. Need to be clinically examin with an X RAY of back. At home take hot water application 2-3 times in a day gives you relief in pain. Avoid sitting in revoling chair, forward bending, sleep in foam bed. If u ride two whealer then use lumbar belt to prevent jurk on back.
The symptoms seem to be consistent with slipped disc and sciatica (due to nerve compression & or irritation )
Please consult a Spine Specialist and after through examination the doctor will suggest some medicines or ask for MRI and treat you accordingly.
Treatment will vary from Medicines ,Physiotherapy, Root block injections and rarely Surgery in cases which don't respond to other modalities of treatment.