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Lower back pain
I have a sustained lower back pain since today morning. I had played volleyball yesterday
after a long time, and believe this may have caused the problem. I am facing difficulty in sitting and walking. I have applied Volini and warm water pack a couple of times today with limited impact.
Answers (10)
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Postural Correction- Sit Tall, Walk Tall.
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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.
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It could be low back strain
Next Steps
Consult a manipulative physiotherapist
Health Tips
Avoid physical activities & apply ice over painful area
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Continue Same Treatment.. Can visit a Physio for IFT Treatment... Painay take upto 48 hours to resolve completely
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Hot fermentation twice a day.
Stretching exercises
Next Steps
meet physiotherapist
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Hi. Plz c a physiotherapist. Ift with some stretches cld help
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Dr. Gopika Karihaloo Amin (PT)
Physiotherapist
14 yrs exp
Mumbai
Rest followed by mild stretching of lower back muscles should help.
https://apmhealth.com/educational-resources/healthy-living-tips-and-resources/2-uncategorised/185-6-stretches-to-help-back-pain-ebook
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Dr. Jyoti Narang (PT)
Physiotherapist
19 yrs exp
Thane
Can go for hot and cold fomentation together . It may give you more relief than only hot fomentation.
Rest for initial three days can increase recovery chances faster.
After that , go for basic low back core strengthening programme with physiotherapist to avoid future'strains.
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Mr. Ankit Srivastava (PT)
Sports and Musculoskeletal Physiotherapist
20 yrs exp
Pune
Continue hot fomentation and rest on hard bed. Gentle stretching on leg and lower back muscles.
Next Steps
take some muscle relaxant
Health Tips
don't bend forward
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Dr. Ratnadeep Ghosh (PT)
Physiotherapist
15 yrs exp
Kolkata
U played after a long time that's why there is a pain. Pain will persist for few days. Have some icepack 3 times a day for 10 minutes. Apply muscle relaxant, or take some muscle relaxant medicine.
Next Steps
if pain increase with time, if it start radiating to the leg then consult with doctor.
Health Tips
try to indulge with fitness program , gym , walking, everyday exercise program, make body fit and then play volleyball.
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Dr. Parthipan Ramasamy (PT)
Physiotherapist
21 yrs exp
Bangalore
Until there is no radiating pain in leg, its simple strain.
Continue rest for 24 -48 hours and apply hot water bag
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