Dr. Kohli Sarabjeet Singh

Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the knee against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.

Kindly take Multivitamin caps once daily along with it use a medicine Rhus tox 1m thrice for today and give me a detailed feedback about your condition

Sciatica pain is there go physiotherapy treatment swd and ultrasonic therapy for few days and do stretching exercise it will best for you.

Warm water fomenting followed by gentle stretching of facia daily. Ultrasonic or laser therapy can cure inflammation in affected region.

For pain take tablet paracetamol 650 mg and Eat nutritious food and have adequate fluid intake and take physical rest

Ok you can do mri for present and further security. Posture correction must. Do physiotherapy treatment swd ift ultrasonic therapy for 15 days with rest. Must. Avoid exercise and strain in pain condition. After relief do stretching exercise of spine. Avoid long sitting toward bending lifting weight.

Start with Physiotherapy treatment. Learn spinal exercise. Don't sit on floor. Take calcium and multivitamin for 2 month

Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day. Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day.

Few remedies to keep back pain at bay –

1.Keep yourself warm
Back pain is caused due to vitiated vata and the main quality of vata is that it is cold and so it is necessary to keep yourself warm to prevent this disease.

2.Avoid intake of spicy/chilly food
Another feature of a vitiated vata dosha is dryness. To keep yourself hydrated it is necessary to keep a check on your diet. Chilly or spicy food like green chilies and can have a drying effect on the body which can in turn cause constipation, resulting in back pain.

3.Perform and Practice Padahastasana
Padahastasana (standing forward fold pose) is a great Yoga pose for lower back pain as this prevents the restriction of the stool-carrying channels that causes both constipation and lower back pain. Most of the reasons of back pain are not muscular and Padahastasana helps in elimination of the toxins from the body.

4.Oil your body
A vitiated vata causes stress, exertion, depletion and tiredness which in turn cause back pain. Also excess build-up of vata dosha leads to early ageing, and pain in various parts of the body. So to keep yourself young, supple and warm it is necessary that you oil your body daily before a warm shower. This will not just reduce pain in your back but will also slow your ageing process and make your skin healthy and strong.

5.Drink Ajwain (Bishop’s weed seed) tea
Ajwain seeds are highly beneficial for reducing and preventing pain in the back, as well as checking constipation. This can be included in the diet of a person not suffering from heat-related diseases. This is especially good to be consumed during the time of periods by women. Ajwain seeds can be boiled in water and consumed as a decoction. It is an instant pain reliever.

You have severe night fall, occurring daily. You should take proper balanced vegetarian diet. Take lots of water daily. Always take light dinner. Follow this and give feedback.