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Tightness in legs and back
Few months ago I tried doing some special exercise. What I did was I sat down with legs straight and wide and then I tried to bend forward. I think bent too much. Since then I have been feeling tightness in my back, legs(especially knees) and very surprisingly in my head as well. What should be the diagnosis?
Answers (9)
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1. Activity Modification
Advise the patient to avoid prolonged sitting in forward-bend postures or stretching aggressively.
Recommend breaks during study sessions (every 30–45 mins) with postural adjustments.
Use supportive backrest when sitting (lumbar roll or cushion).
2. Pain & Tightness Management
Warm water soaks or hot pack application for 10–15 mins on back and knees to reduce tightness.
Self-myofascial release using foam roller or tennis ball (OT-supervised).
Deep pressure or proprioceptive input through slow joint compression and rhythmic movements.
3. Therapeutic Exercise Prescription
Gentle mobility exercises:
Cat-cow stretch
Supine pelvic tilts
Hamstring stretch with towel (within comfort limit)
Start with isometric strengthening for core and lower limbs (glute sets, quad sets).
Gradual introduction of dynamic sitting/standing balance tasks to improve posture and function.
4. Neuromuscular Re-education
Body awareness exercises (mirror feedback, proprioceptive training)
Pacing techniques: Teach how to balance activity-rest cycles
5. Sensory Integration/Relaxation Techniques (for tightness in head)
Deep pressure strategies (weighted towel or head wrap)
Slow vestibular input (rocking, breathing in quadruped)
Breathing control & guided relaxation to reduce stress-related muscle tension
✍️ Functional Goals
Restore pain-free sitting and standing posture
Improve lower limb and trunk flexibility
Prevent further injury by improving body mechanics
Reduce stress-related muscle tension in the head and neck
🔁
Next Steps
Follow-Up / Referral
If symptoms persist >2 weeks, recommend:
Pain management consult
Neurological referral (for head tightness ruling out cervicogenic origin)
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Based on your description, you may have overstretched or strained your posterior chain musclesâparticularly the hamstrings, lower back, and potentially sciatic nerve pathwaysâduring that deep forward bend. The tightness in your knees could be a result of compensatory stress or neural tension, and the sensation in your head might relate to fascial or nerve tension running along the back line of the body (posterior superficial myofascial line). However, an accurate diagnosis would need a detailed physical examination.
Next Steps
I recommend visiting a qualified physiotherapist for a full postural and mobility assessment. Meanwhile, avoid deep forward bends or overstretching. Focus on gentle mobility exercises, diaphragmatic breathing, and gradual stretching under professional supervision. If symptoms persist or worsen, consider getting imaging (like MRI) to rule out any disc involvement.
Health Tips
⢠Never force a stretchârespect your bodyâs limits. ⢠Warm up properly before any stretching routine. ⢠Hydration, stress management, and ergonomics also play a big role in muscle and nerve health. ⢠If you experience numbness, tingling, or shooting pain, seek medical attention promptly.
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in short you have tried a yoga pose
if your body is not ready for stretching and the muscles of your back is soo week that you might have decomposed your disc
Or its might be usual sprain
Take enuf protein i guess you are a vegetarian eat good amount of protein and have a balanced diet
Next Steps
don’t stretch on one go slowly increase the intensity
Health Tips
online consultation with me might help you resolve your problem
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Day 1-3: Reduce Inflammation & Gentle Mobility
Goal: Calm the area, promote blood flow, and relieve tightness
1. Diaphragmatic Breathing (Supine)
Lie on your back, knees bent
Deep breath in (inflate belly), slow breath out 5 min
Pelvic Tilt (Supine)
Knee-to-Chest Stretch
Seated Sciatic Nerve Glide
Day 4-7: Activate & Lengthen Muscles Gently
Cat-Cow Stretch
Standing Hamstring Stretch (with chair or support)
Supine Spinal Twist
Wall Calf & Hamstring Stretch
Next Steps
Optional:
Hot compress for back/legs (10–15 min) before exercises
Foam rolling (mild, not on painful zones)
Health Tips
Avoid aggressive stretches
Warm-up before exercises
If pain increases, stop immediately and consult a physiotherapist
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Hi please take an online consultation for best diagnosis and treatment.
Next Steps
Rest.
Health Tips
Don't try other exercises now until it's solved.
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Consult online or in person for proper assessment, you might got sprained muscles and may be there is stiffness. apply hot compression twice a day.
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Dr. Shivani Taywade (PT)
Physiotherapist
8 yrs exp
Bangalore
Based on your descriptionâsitting with legs wide and straight, then bending forward excessively, followed by tightness in your back, legs (especially knees), and headâthere are several possible explanations, but most likely you experienced a muscle strain or overstretching injury.
Next Steps
1. Apply ice to the lower back or legs if there is pain or swelling. Heat can help with muscle tightness. 2. Avoid further intense stretching
Health Tips
1. Avoid further intense stretching 2. If tightness persists, worsens, or is accompanied by numbness, weakness, or other neurological symptoms, seek medical evaluation
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Dr. Barkha Jasani (PT)
Physiotherapist
9 yrs exp
Mumbai
Hi, Thank you for sharing. The tightness you are describing in the back, legs, knees, and even the head could be related to muscular tightness, poor flexibility, or even postural imbalances. However, pain or discomfort during stretching, especially if it's in multiple areas, can also indicate that your body wasn't ready for that intensity or position.
I would suggest a proper assessment to understand your posture, muscle flexibility, and joint health before we label it. Once we know what’s really going on, we can design a plan that suits your body’s needs and helps you progress safely.
Next Steps
You need to stop doing that stretch for now and book a Physiotherpaist consultation appointment if pain is high.
Health Tips
Always warm up before stretching. / Never do something new or special exercises. Focus on simple mobility first.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Please consult online. Seems to be sprained muscles
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