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Lower Back pain
I am having back pain from last 15-20 days, from middle back to hip bone. I feel better when use hot water bag for a while. but again it starts aching. i have job of continuous sitting. Please suggest what should i do?
Answers (5)
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Tk soft pillow for back support.
Do hot fermentation and posture correction must. Stretching exercises of full spine and legs
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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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- Applycontrast bath for 5 days atleast 2- 3 timesdaily.
After that apply voilini at night.
- avoid any jerky movement to spine.
- maintain erect posture
- do stretching after every 1 hr prolonged sitting .
- avoid lifting any heavy weight .
- avoid bending of spine instead do extension of spine while lying on bed .
- consult physio if still not feeling better after 5 days.
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Take some muscle relaxant and go for physiotherapy for low back
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Ms. Ashima (PT)
Physiotherapist
12 yrs exp
Delhi
mal aligned back joints and a wrong posture are mostly associated with sitting for a long duration and this could be a cause of the pain you have .
Heat temporarily relaxes the the tense muscle thus, giving relief
Next Steps
you should seek help from a physiotherapist, who will mobilise and align your joints and give you an exercise protocol to follow.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.