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Lower back pain
Hi,
From past 1-2 months I have got lower back pain. Initially it was acute ( cramps like feeling on both side of my back bone in the lower area) and till now I have consulted two doctors and on their prescription I am undergoing physiotherapy.
In my diagnosis it was written lumbar pain and no cause identified. And after taking ultrasound treatment and IFT I have been feeling better. My physiotherapist says you have lost your back strengthen ( which I doubt as I am 24 year old and healthy) or you have some anything twisting and sudden jerk (which I am pretty sure, I have not).
Recently, after recalling my lifestyle changes I can recall two things. 1) I am in IT industry, so sitting for long hours are common(although I ensure I walk around after 1-2 hours). 2) From 3-4 months I have got addicted to "cracking my back by twisting" after each day of work at night.
Can this prolonged pain which which hinders everything in my daily life be because of "cracking my back?". Thank You.
Answers (2)
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⢠Apply Hot Fomentation twice daily
⢠.
Avoid bending in front.
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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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Ms. Aparna Pradhan (PT)
Neuro Physiotherapist
18 yrs exp
Pune
At the age of 24 years you may have due to wrong posture due to long sitting hours ,due to bad posture blood circulation becomes less and muscles loose their efficiency to hold your spine in good position this further adds spasm of your back which you feel as pain & due to pain muscles start garding (stiffness). You should learn good streching of your Hamstring,piriformis muscle ,which will open your pelvis.Work on core muscles. Check you Vitamin D3 as due to our busy scadule we don't take sufficient sun bath . Vitamin d3 deficiency can cause weaker bones and can back pain can happen due to weaker bone .Pls stop cracking it's not good Spine.
Next Steps
Strengthening of back muscles is must as it will increase blood circulation.
Health Tips
Have lot of water
No heavly weight lifting
Have healthy lifestyle -Walking as you pain is less
Avoid bending forward
Take small break frequently
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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.