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Lower Back pain
Hey ...I'm bhaumik ...24 years old...im a student and I stay at my home whole day ..I don't have any past injury and I don't sit for hours at one place. few days ago I started dumbbells and exercise at my home but after a few hours i felt pain in my muscles so I stopped...but from several days I'm suffering from lumbago when I wake up in morning for about half an hours.please let me know any medication or treatment regarding it.
Answers (13)
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Avoid exercise and hot fermentation tk rest
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Start strengthening ur back and core first.
Start doing these exercises .
Also check on ur matress as in the quality.
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Your back ache could be due to muscle spasm.
You should give hot water fomentation for your back twice a day for 15-20 minutes.
You can use Volini gel or spray provided you are not allergic.
You should do back stretching and strengthening exercises with proper guidance.
Next Steps
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment.
Health Tips
Avoid bending activities for now.
Avoid twists and turns of your back.
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Hi Bhaumik , Now your Problem is Lambago , so First step to reduce the pain , hot fermentation 8-10 min - 2 times ..
Next Steps
starts Spinal extension Exercises when your pain is reduced ,avid forward bending.
Health Tips
after 10 days of these activities you can start your Exercises..
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Maybe u did something wrong while exercising. Since you are new to this please do guided exercises
Next Steps
Try hot water bag fermentation for the back
Health Tips
Please meet a physiotherapist to get your planned treatment
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The Pain after exercises will go with proper stretches and Hot Fomentation.
For back pain Do bhujangasana 10 times without hold and repeat that every two hours.
Start with some basic core exercises that will help you to reduce pain and also strengthen your spine.
Next Steps
For Proper Home exercise program Consult Physiotherapist.
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Hi Bhaumik. From what you have told , I have understood that probably before you start exercises you need to understand core awareness and activation. Core is a set of muscles which keep your spine stable .While doing exercise or for that matter any activity your core needs to be activated so that you dont into such problems.
For pain relief you can try hot fomentation, few stretches. Then I ll advice to get in touch with a physio and get your core activated and strong to avoid further problems. It is very difficult to come to any pin point diagnosis as such from this information. Hope this helps a little..
Health Tips
for fomentation, mild stretches will help
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Dr. Sundari.M (PT)
Geriatric Physiotherapist
26 yrs exp
Chennai
Please visit near by physiotherapist to understand any catch of muscles or strain of your back muscles at your back/hip due to exercise, get the correction exercise with proper postures during exercise is important..
Next Steps
Meet a physiotherapist
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Dr. Deepti Menasagi (PT)
Neuro Physiotherapist
10 yrs exp
Bangalore
Hello Bhaumik as per your statement you have started doing exercise with dumbles may be you have not done warm up before u start and dumbles come under resisted exercises u need to first start with normal exercises and gradually start with dumbles or weight cuffs.Your pain has started because your muscles have gone into spasm nothing to worry take hot pack it's better if you go for moist heat by taking boiled water and adding Apsom salt and dipping towel and placing on the painfull area for 15 to 20 min thrice a day for atleast 3 to 5 days and not doing any exercise for few days. If you need better results apply Elagesic oil and don't massage deeply just apply and leave it for 10 min and then continue with moist heat...
Next Steps
After your pain subsides u can start with mild exercise such as SLR, Bridging, leg slides, table top exercise start with 5 Rep and then gradually for 10 rep once u are comfortable.
Health Tips
Never start exercises with weights, thera Band or dumbles without proper base you need to start with basic exercises and then start with such exercises... Always do warm and and cool down before performing exercises
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
Use pain'relieving gel like volini gel or diclofenac gel.
Use hot water bag or ice pack three times a day 10 min-15min.
Before exercises always do warmup and after exercises again always do cool down stretching.
Next Steps
avoid lifting heavy weight.
Health Tips
do online consultation with physiotherapist with practo app
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
21 yrs exp
Bangalore
Morning or night pain is indicative of some inflammation...(irritation). Icing could definitely help.
Icing (wraped in a towel)for 15 mins, never more time(as we want sufficient vassoconstriction of blood vessels) 3 times per day.
The location of the pain is also important to know, as it helps with diagnoses. Sides of the back is commonly muscle with ypur type of history, or bittock is also the same (muscular)...
Next Steps
icing and simple walking for 10 mins or so, 2 times a day as you flush put the system
Health Tips
always do a warm up before and cool down after during exercising...
take care with an ice burn...
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
8 yrs exp
Delhi
Hi Bhaumik. You can apply an ice pack on the painful area thrice a day 7 minutes each. This will help to rectify your pain and fetch you the relief. But for a permanent relief, you need to perform some customized tailor made exercise routine regularly.
Next Steps
You can consult us online on the Practo app to get a customized tailor made exercise routine for your condition.
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Dr. Ravindra Kumar (PT)
Sports and Musculoskeletal Physiotherapist
19 yrs exp
Noida
Hello Bhaumik you asked two questions first is muscle pain after exercises and second one is Lumbago.
Muscles pain post exercises is very common this is due to muscles soreness. Muscles soreness always more when we start exercises and end up in 24-72 hours but in few cases that may remain for a week also. Don’t worry about this, you can do cold pack for 10 minutes to reduce such pains.
Lumbar pain or Lumbago especially in morning shows stiffness which may be related with your sitting posture. Do some relaxation exercises for back pain.
Next Steps
Do cold packs 2-3 times in a day and you need a consultation either you can come to clinic or a video consultation
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