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Lower Back Pain
It's been a month I have mild pain in my lower back and also some times it goes towards butts. it isn't intense though just mild. some time it feels like it got better.
Answers (3)
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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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X ray and MRI to rule out major issue otherwise looks minor
Next Steps
regular excercise with stretching and strengthening will help you
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Dr. Neha Gaur (PT)
Physiotherapist
13 yrs exp
Delhi
Dear,
First of all go to a good orthopedic doctor and get your assessment
Then, get your X-Ray done
Apply hot pack twice a day
Next Steps
See any good Ortho Doctor and get your assessment done. and then visit a good physiotherapy centre nearby you
Health Tips
Avoid lifting heavy weights, take care of posture while sitting or standing, avoid using high pillows and for sometime avoid bending forward
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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.