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Lower back pain after gym
Today after running on treadmill at gym I am having back pain. I used to go to gym regularly and 3 days before I have participated in 5k marathon but didnt had a back pain till today.
Due to back pain. I am having trouble in walking as well.
I am an overweight guy.
Please suggest wat to do ??
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Hello friend
As you participated in marathon and continued your gym, you definitely needs rest for few days.
Just do hot fomentation twice a day for 4 to 5 days and take proper rest . don't exercise during these resting days.
If still you feel uncomfortable please visit orthopaedecian.
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Take rest for 2-3 days,don't exercise or go for walks,also avoid lifting any heavy weight or forward bending...take hot fomentation for 2-3 days...the pain should get better..if it doesn't then consult a doctor.
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Hello there,,,,first of all congratulations on your successful completion of 5km marathon.... well regarding your recent problem i guess you missed warm up and cool down exercise during your treadmill... also stretching of your lower limb muscles & general back is a must before doing any treadmill related activity...there could be many causes for your problem...maybe you increased the speed or inclination more than what u r used to.... for the time being you have acute pain and your spinal muscles have tightned (spasm)..dont worry you would need at least a week rest along with local application of hot water fomentation and application of diclofinac based gel... if the pain is severe go for intradermal pain relieving patches....avoid OTC pain killer for the timebeing. Your symptoms should decrease by a week ...if no then please make an appointment with an orthpaedic surgeon or physiotherapist.
Regards & take care.
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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.
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For the present issue, which is related to the recent physical strain you had, have proper rest for two weeks and undergo physiotherapy for relieving the stress and inflammation of the spinal structures. Overweight persons need to strengthen the spinal extension group ( the antigravity muscles) to keep them ready for stressful activities. This is a long term goal and achieve it consulting with a physiotherapist. Trampoline exercisesbwhich are considered eccentric muscle contraction; can be considered later which will help you to gain agility and dynamic strength.
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Dr. Sharath Kumar K N
General Physician
3 yrs exp
Mandya
Hello, Low back pain is caused by injury to a muscle (strain) or ligament (sprain). Common causes include improper lifting, poor posture, lack of regular exercise, fracture, ruptured disk, or arthritis.Often, the only symptom is pain in the lower back.Most low back pain goes away on its own in two to four weeks. Physical therapy and pain relievers can help., for muscle strain and sprain. Avoid lifting heavy weight, sit, stand and walk straight, you can do back stretching exercise to prevent backache, Consult orthopedician. .
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