From past 1 day i have pain in my lower back at certain postures e.g.
Specially when i try to get up staright from a sleeping posture. The pain is not steady its intermittent at certain postures and is like a very painful pinch.
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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
Sports and Musculoskeletal Physiotherapist
6 yrs exp
Hello dear...apply hot water for15 min ..and take turn before get up from bed..avoid lifting weights...place small pillow under your back ..just for 15 min...consult with physiotherapist...thanks
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