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Back Pain
Started 2 weeks ago I am spending 4-6 hours infront of the computer and while I wake up in the morning I am suffering from excessive back pain targeting the spine area. I have applied pain relief spray and it goes away. But always have a terrible start to the day, if anyone can suggest any remedy, Thanks.
Answers (17)
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Start on with Lumbar stabilization exercises
Multifidus and extensor strengthening
Do 5 min of Air cycling daily
Next Steps
try not to sit for long hours
Health Tips
Cat and Camel exercises and Childs pose will help
thank me later
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You didn't mention which spine area you are feeling pain , is pain radiating to legs or is it localized . For the time being you can follow the ergonomics , sit with the correct posture , take frequent breaks ( after 40 min) apply hot fomentation ( moist heat ) . Get your assessment with a Physiotherapist.
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Greetings from Rid of Pain Physiotherapy
First of all follow the ergonomics.
Second take frequent breaks from long sitting like after every half an hour. Start doing exercises and consult the physiotberapist
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Hi as per your description it may be a muscle weakness due to prolonged poor posture or underlying deficiency.
Next Steps
It needs a thorough assessment.
Health Tips
Book an appointment .
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Whatever you are experiencing is purely muscle weakness issues caused by long hours sitting and inactive lifestyle. Learn and Start core strengthening exercises only if no pain while doing it. Move in between work hours. Give rest to backbone.
Next Steps
If pain still persist after 15-20 days then find good physiotherapist and orthopedic doctor for proper diagnosis and treatment.
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Visit your nearest Physiotherapist and get an assessment and evaluation done. Once your physio has got a diagnosis, get yourself treated for the condition by giving him those many physio sessions. Postural advice, Ergonomic Advice will be given as per your assessment as there are many reasons which could be differentials to your reason for the stiffness and pain.
Next Steps
Visit a Physiotherapist or Call a Physio for Home Visit
Health Tips
Get an Assessment as early as possible
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Must Go through spine xray to Diagnose ur Problem.
must check your vitD3 and B12 level.
in meanwhile visit physiotherapist and start your vitamins intake as Prescribed
Next Steps
After xray and confirm Diagnosis
if any problems in spine or muscle.,take treatment according.
Health Tips
use pillow and ortho Bed
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Hello,
Based on your description, it seems your back pain could be due to prolonged sitting and poor posture while working on the computer. This is common but can be effectively managed with the right approach.
Here are some steps you can take to relieve your pain:
1. Correct Posture: Ensure your chair and desk setup promotes a straight spine and that your screen is at eye level.
2. Stretching Exercises: Gentle stretches targeting your back and spine can help alleviate stiffness.
3. Frequent Breaks: Take short breaks every 30-45 minutes to stand, walk, and stretch.
4. Hot/Cold Therapy: Applying a hot or cold pack can reduce pain and inflammation.
If the pain persists, it may indicate a deeper issue that requires professional care. I’d recommend visiting a physiotherapist for a detailed assessment and personalized treatment plan.
At Modern Physio, we specialize in treating back pain and posture-related issues. You can book a consultation with me directly for a comprehensive evaluation and therapy.
Wishing you a speedy recovery!
Dr. Surabhi Bansal
Modern Physio
Next Steps
See a physiotherapist if pain does not improve
Health Tips
Improve posture and work on strengthening
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This is your pain due to improper posture, use ergonomic chair, maintain proper posture, take a break every 30mins for atleast 1min.
Do muscle stretching and strengthening exercises.
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Hello, It seems like postural issue as pointed out by many. Best remedy is exercise.
1. Work on your posture as advised
2. Start basic exercises, many youtube videos available about back pain.
3. You may take pain medications for a few days and add Calcium, Vitamins D & B12.
All above should resolve your issue in next 2-3 weeks if followed well. If not, kindly visit Sports Medicine Physician/Orthopedician/Physiotherapist.
Health Tips
Avoid lifting weights that may aggravate your current issue.
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Spending long hour in chair create the problem. Take breaks and have adequate fluids. Does it pains after getting up from bed? then it should be your posture in lying down. Have a firm matresses for that.
Do some fitness activity regularly so that the muscles will be strengthened.
Still no improvment in problem visit a Physiotherapy Clinic nearby so they can assess you and help in this regard.
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Ms. Pallavi Mishra (PT)
Physiotherapist
3 yrs exp
New Delhi
Hi, you are having a mechanical backpain which is due to your occupational stress. Too much of sitting in the entire day without taking breaks may lead to stiffness in your spine which may results a stiff morning. And if not corrected it may lead to worsening of the condition.
Next Steps
Get a consultation done and understand the root cause and treatment line.
Health Tips
Take breaks in every 40 mins. Perform basic stretching when you get in the morning before starting your day. Avoid alot of forward bending especially in the morning.
Do cobra exercise when you get up.
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Ms. Mamta Amola (PT)
Physiotherapist
6 yrs exp
Delhi
Hello.
First you need to work on your posture. You need to take breaks in-between work and stretch your muscles a little. Second start exercising for atleast 45 mins every morning and make it a routine.
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Ms. Jagrati Verma (PT)
Physiotherapist
Bareilly
Tips for a Healthy Back During Work:
Avoid sitting for long hours in the same position.
Take a break every 30â45 minutes and stretch your back to relax your muscles.
Always sit with proper back support to maintain a healthy posture.
Incorporate regular exercises into your routine to strengthen your back and core.
Next Steps
consult your therapist for more healthy tips and treatment
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Mr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
7 yrs exp
Kolkata
Hi yes it is an absolutely Postural issue so take care of your regular posture.
Next Steps
Spinal strengthening exercises and stretching exercises.
Health Tips
Take an online consultation for best diagnosis and treatment.
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Ms. Shefali Gandotra (PT)
Physiotherapist
19 yrs exp
Jammu
Hi , Start with hot fomentation twice a day at pain area. Then apply muscle relaxant. After a few days start with back strengthening exercises. Take a good calcium rich diet.
Next Steps
Avoid prolong sittings
Health Tips
Follow good posture
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Dr. Uday Kumar Yadav (PhD)
Sports and Musculoskeletal Physiotherapist
17 yrs exp
Gurgaon
It seems to be mechanicalpain , follow the rule of 30/30/30
Which says you must get up after every 30 minutesand take break for 30 second.
Use proper ergo chair and do hot fermentation in between .
If pain persist ,visit physio for proper evaluationof pain and treatment
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