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Lower back pain
I have lower back pain when I have to sit for long time.My work nature is sitting job and due to I am Suffering from lower backpain due to long work hour. So, could you please advise some therepy or advise.
Answers (10)
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Take online consultation from a good physio for proper ergonomics during your work
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Hey, don’t sit for too long — take short walks in between. Use a hot pack to help relax the muscles. Do back isometric exercises and visit a physiotherapy clinic or consult online as soon as possible. Otherwise, the pain will gradually increase.
Next Steps
Use hot pack
Health Tips
Avoid long sitting
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Hi please take an online consultation for best diagnosis and treatment.
Next Steps
Maybe mechanical low back pain.
Health Tips
To take care of your posture.
Spinal strengthening exercises.
Spinal stretching exercise.
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Hi
If it is solely low back pain not causing any travelling pain to your legs then it could be mostly due to weak muscles and bad posture.
Keep a small cushion behind your upper or middle back while sitting, this will prevent forward slouching and will give support to your back.
You need to start with :
> Mobility exercises for back muscles.
> core strengthening exercises.
> postural correction
Next Steps
You can keep hot water bag on your lower back for 15 mins to relax your muscles.
Health Tips
Take a break from sitting in every 1-2 hours, move around , stretch your body then sit again.
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Maintain proper posture, dont sit for prolonged time, do back stretching and strengthening exercises.
Apply hot/ice pack .
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As per your age n life style it can be muscle weakness. Adapt right posture while sitting, working, standing.
Next Steps
Apply ice packs for pain relief n start with back strengthening exercises
Health Tips
Avoid prolong sittings
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Dr. Pallavi Mishra (PT)
Physiotherapist
4 yrs exp
New Delhi
Hi, your spine is loaded the most while sitting. and gradually long sitting hours leads to chronic back pain as it decondition your postural muscles. if not treated on right time it may lead to early degenerative changes or even slip disc. you should get a spine Rehabilitation where they work on core muscles strengthening.
Next Steps
get an online consultation done.
Health Tips
apply hot pack, take breaks in every 20 minute avoid sustained sitting.
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Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
Back strengthening exercise
Next Steps
Apply ice packs
Health Tips
Maintain posture
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