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Straightening of lumber spine
Please suggest me the best exercise for correction of straightening of lumber spine.i can't sit more than 5 minutes because back become stiff and starting pain after 5 minutes of sitting without back support.also after walking 1 km I feel pain.there is small disc buldge at L2-l3.please suggest best exercise for it and how much time it take to recover?
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Bridging exercise.
.
Kegal exercise.
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Before doing any exercises, improve upon your sitting habits and sitting environment. Your working atmosphere is something that you have to focus on. Take frequent breaks and stretching exercises.
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We can do a teleconsultation if you want
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Your back stiffness and pain could be due to your disc bulge. How long do you have this problem? Do you have radiating pain?
Next Steps
You should give hot water fomentation for 15-20 minutes twice a day for a week.
You can use Volini gel or spray to the affected site provided you are not allergic.
You should avoid prolonged sitting or standing or walking.
You should do back stretching and strengthening exercises with proper guidance.
Avoid bending activities and lifting weights.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist in person or through video call for further evaluation and treatment.
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According to Your Condition I am Telling you Some Accurate Exercises for Your Back.
Try Doing Some Flexion and Extention Exercise for Your Back .
Use Hot Fomentation .
Avoid Long Standing & Long Sitting ..
Use Hot Fomentation for 15 Minutes Twice Daily ..
Don't Over Stress or Over Strech in Any Exercises ..
Use This Video Link for These Exercises.
https://www.youtube.com/channel/ucl3nh9t_vcy3arqkguwrnsw
Next Steps
You Can Consult to a Physiotherapist Near You or Take Online Consultation for Proper Exercises Program for Your Condition .
You can also Discuss Your Case With Me By Going to My Profile ..
Health Tips
Stop Doing Any Other Exercises .
Take Proper Rest ..
Correct Your Posture ..
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Hi
According to your history as you said you are having disc bulge from how many months are you suffering from that..?
Do u have any radiating pain to the legs?
Is your lumbar spine straightened?
Try to apply hot water fermentation for 15 minutes twice a day.
For pain relief use any diclofenac ointment.
Next start doing the back strengthening exercises twice a day.
Try to rest for at least few minutes and do back stretches in between your work hours.
Next Steps
Consult through practo for proper guidance of exercises.
Health Tips
Do not lift heavy weights.
Do not sit continuously for long hours.
Use soft cushion pillow behind the back for support.
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Dr. Dr.Divya Rathod Bondia (PT)
Physiotherapist
9 yrs exp
Mumbai
Hi
So lumbar spine has a natural curve.
Your not able to sit for more than 5mins suggest your core muscles around the spine are weak.
Small Disc Bulge at L2 -L3 is absolutely correct able.
I would recommend you to send me ur MRI reports and ur vitamin D3 & B12 levels reports. It will take 15days for you to recover with my online consultation.
Next Steps
I would recommend you to Sleep on your stomach with pillow at ur navel and apply hot water bag on your back. 15mins thrice a day.
Health Tips
Avoid lifting heavy weight
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Dr. Mukesh Kumar (PT)
Physiotherapist
5 yrs exp
Delhi
You need proper assessment form pelvic rotation to all back muscles strength , you need ergonomic modification of your work . Your problem is not bigger so just calm and take proper physiotherapy. I have treated so many such cases and they recovered very fast . You can share your X ray or MRI report
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
As per your symptoms there are many reasons of back problems. For better treatment results the better diagnosis is important.so if you have lot of pain try to use pain relieving spray or ointment like volini gel. And also need to apply ice pack or hot water bag three times a day 10 min-15min. After that try to do back stretching,core strengthening exercises will help you get better. static back exercises also help you to do get better. with back you need to do some knee exercises as well static knee hamstring stretch.try to do regular exercises for better results.
Next Steps
avoid forward bending.
avoid lifting heavy weight.
avoid sitting for too long.
always use pillow under your back for support.
Health Tips
For more details information and treatment advice try online consultation with physiotherapist using practo app.
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