I am 42 year female and I have back pain since last 3 years what should I do for relif from back pain in exray dctr says some gap in bones please suggest me what should I do.
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Hello lybrate-user, It is suggestive of progressive back pain and discomfort. That means it increases over time and age-related wear and tear of our body. Back pain is common for females and here's something great you can do to relieve your pain levels: Firstly, hydrate yourself with at least 8-10 glasses of water everyday to keep your spine in good health. It requires adequate nutrition and often leads to pain if the water level in the jelly like structure (discs between bones) is going down. 2. Every morning, lie down on your stomach with a pillow under your knees ONLY for about 2-3 minutes. If there is no pain at all, bend your back like bhujangasan pose (yoga) with relaxed hip and leg muscles in a slow and steady manner. Repeat 10 L reps for 6 times/day Good pain: Pain around your back and not going down to your legs and hips. Bad pain: Numbers and tingling type feeling in your toes, legs, hips etc. And feeling pain is getting worse. I would advise you to stop here and do the following: 1. Bend down to touch your feet while sitting on a chair. If you feel better with pain, continue doing this for the next 3-4 days. 2. Take some moist heat pack for about 15 mins-3 times/day. 3. Tuck your tummy in without stopping your breath while sitting, walking, turning sides on bed and standing. This will activate one hidden core muscle which often goes for a toss in back pain. (10 reps for 6 times/day) Kindly update me after doing these exercises/tips. Find yourself under good and bad pain categories and please do the needful accordingly as mentioned above. Feel free to know more exercises and queries regarding anything else and I would be happy to help you with more exercises here. Thank you.
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