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Low back pain
It's been about two weeks since my low back is sore. It's not exactly the lower back it's somewhere closer to the Start of QL muscles at the centre (the errectors). I do weight training but i don't mismanage the weights at all. There is pinching pain when i try to hyperextend while stretching. I haven't snapped my back and i can walk normally and work out properly just that it doesn't feel 100%
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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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Try to do weight training on alternate days or every two days. Muscles don’t get time to recover and get injured if you do weight training everyday. You can try reducing weight and keep interval between your workout days. Still if you complaint doesn’t resolve, you should see an orthopedic or a Physiotherapist.
Use hot pack for home treatment.
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Avoid gym and consult with physiotherapy treatment
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Nagendra Nagar
Physiotherapist
13 yrs exp
Delhi
There is definitely inflammation going on in your back muscles, it could be they are overworked our you might have injured your spine extensors without knowing. So itâs a good idea to take a break from gym activities for2-3 weeks and that should enough time for your muscles to recover and heal. If you keep doing vigorous activities involving your back then you are setting your self for further injury.
The other option is to consult a PT.
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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.