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Lower back pain
I have lower back pain from past three days. I usually dont take medicines. Please suggest exercises i can do on daily basis to avoid this pain.
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Posture corrections must.
Stretching exercises of spine.
Avoid long sitting.
Avoid toward bending and heavy weight
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As u said that ur pain is since 3days so better to take hot water Fomentation at first for 10-15 min twice a day. Also visit to the Physiotherapist who will release ur muscles around and also start doing strengthening exercises under supervision of Physiotherapist.
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Go for nearest chiropractor appointment fix it without medicine and reoccurrence
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Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.
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Search for "core muscle exercises "in YouTube,
If exercises didn't work,consult a manual physiotherapist
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For low back u no need to prefer medicines as u can just use a hot bag over particular area mrng n evening for 10 to 15 mins...
Next Steps
u need to go for low back exercises like cat n camel exercises
Health Tips
don't lift heavy lifts take rest n go from this treatment for 10 days u can feel comfortable
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Exercises helps to reduce lower back pain by stretching, strengthening and mobilising. Which of these will help you needs to be calculated by assessment of your back thus either you have to visit us or consult us online.
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lower back pain can be because of many reasons. it can be postural or mechanical. if you are having consistent back pain try to be aware of your posture and daily routine and start exercising.
Next Steps
start with (if you have basic strength) pelvic roll, knee to chest and tummy tuck and buttuck sqeeze, simple exercsie just to start and will imrove your mobility of your back.
Health Tips
consult a physio for more exercise plan and a detailed assessment.
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Dr. Niyati Shah (PT)
Physiotherapist
13 yrs exp
Mumbai
Start with hot water bag twice daily for 15 mins. Maintain your posture while sitting and working.
Next Steps
search on Google for back exercises eg. isometric back exercise, cat n camel, Superman technique in quadruped position. some stretching exercises for lower back region.
Health Tips
avoid bending from back. avoid straight sit ups from bed.
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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.