Lower Back Pain Workout. And stay fit?

This treatment is being suggested on bases of the information provided. However  I would like to examine & investigate you in detail. Rule out Hypertension, Diabetes or any other metabolic disorder. Any way it may be tried, --. Dolokind Plus (Mankind) [Aceclofenac100 mg +Paracetamol 350 mg] 1 tab. OD & SOS. X 5 days. --. Caldikind plus  (Mankind) 1 tab OD x 10 days. (You may need help of your local doctor to get these medicines.) --. Fomentation with warm water. Let the part not be exposed to cold. --. Sleep on a hard bed with soft bedding. --. Keep  no pillow under the head. --. Avoid painful acts & activities. -- .Do mild exercises for lower back. --.(for exercises,take help of a physiotherapist or visit my you tube channel 'Dr N C Gupta yoga simplified') --Do not ignore, let it not become beginning of a major problem. --Do ask for a detailed treatment plan. Kindly make sure, there is no allergy to any of these medicines. --For emergency treatment Contact your family doctor or visit nearest hospital. --Wish you a quick recovery & good health. --I hope, I have solved your problem to your satisfaction.   --Kindly rate the answer. Dr N C Gupta MS (ortho).

You can do back strengthening exercises mainly Bridging will help you. You can go through my health feed regarding back pain and exercises. You do this along with other exercises. Drink plenty of water to avoid dehydration because dehydrated disc is more prone to injury

Do lumbar stretches as comfort allows. No lifting of heavy weight - let your back be upright as far as possible. Hold the object closer to your body if you have to carry anything... Let it not be too heavy in weight.

Maintain good upright posture while sitting.

If long hours of work from home - do micro break stretches - 1 minute exercise every minute - you can look up for these exercise in the internet.