I am suffering from pain on my back .when I am sitting for a longtime I felt it. Bt nowadays. I feel it whatever I done. Whether I sit .walk. Laying on bed. How can I recover from this.
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Proper posture maintenance when you are sitting and lying down is the key. Do not slouch on your chair or don't lie on your tummy for too long .u need a good rehabilitation program to strengthen it back. Im not in the slightest intention of advising you to take pain killers unless and until it pain is unbearable. Please consult for further help.
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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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