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Back pain ( from neck to middle of back
Having back pain near by neck in left side for more that 1 month. I tried sleeping in flat floor for 1 week and it got fixed and pain was reduced. But once I leave that sleeping in floor, my pain started. Back pain starting from neck to middle of back exactly
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Apply ice pack, avoid forward bending.
Next Steps
do spinal extension exercise and neck exercises.
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Posture corrections must.
Avoid computer work and stretching exercise of spine.
Next Steps
Meet physiotherapists near you
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Chiropractic adjustment will help.
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.
Chiropractic treatment.
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Dr. Kavita Goel (PT)
Physiotherapist
20 yrs exp
Gurgaon
Sleeping on floor is a myth be it for neck or low back pain as our spine is 'S' shaped so the curves of your neck n low back needs support .
Your pain is due to persistent neck spasm get in touch with a physiotherapist who will evaluate your conditions and make a long term exercise protocol for you .
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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.