Hi, I am amandeep, suffering from back pain after a fall. My vitamin b12 level is 59. It pains when I travel for long hours, sit for long, lift something heavy. Also, the pain is not located at one place. It travels to the neck sometimes and sometimes the middle back also pains. I have taken a lot of medicines but the day I do not take any medicine, pain aggravates. Kindly suggest what to do.
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Since when r you having this pain? What r other symptoms that you r experiencing? By doing what like walking, exertion, eating or empty stomach- it increases or decreases in intensity. For how much time the pain remains? Is there stiffness also? How is your appetite? R you constipated? I need to know more to be able to make diagnosis. U need to do tsh, cbc, serum calcium, vit d, vit b 12, x-ray of lumbar spines. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier url/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265? S=7 1.knee-to-chest stretch lie on your back with your knees bent and your feet flat on the floor (a). Using both hands, pull up one knee and press it to your chest (b). Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position (a) and repeat with the opposite leg (c). Return to the starting position and then repeat with both legs at the same time (d). Repeat each stretch two to three times ? preferably once in the morning and once at night. 2. Lower back rotational stretch lie on your back with your knees bent and your feet flat on the floor (a). Keeping your shoulders firmly on the floor, roll your bent knees to one side (b). Hold for five to 10 seconds. Return to the starting position (c). Repeat on the opposite side (d). Repeat each stretch two to three times ? preferably once in the morning and once at night. 3. Lower back flexibility exercise lie on your back with your knees bent and your feet flat on the floor (a). Tighten your abdominal muscles so your stomach pulls away from your waistband (b). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (c). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30. 4. Bridge exercise lie on your back with your knees bent and your feet flat on the floor (a). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (b). Try to hold the position long enough to complete three deep breaths. Return to the starting position (c). Repeat. Start with five repetitions each day and gradually work up to 30. 5. Cat stretch position yourself on your hands and knees (a). Slowly arch your back, as if you're pulling your abdomen up toward the ceiling (b). Then slowly let your back and abdomen sag toward the floor (c). Return to the starting position (a). Repeat three to five times twice a day. 6. Seated lower back rotational stretch sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (a). Hold for 10 seconds. Repeat on the opposite side (b). Repeat this stretch three to five times on each side twice a day. 7. Shoulder blade squeeze sit on an armless chair or a stool (a). While maintaining good posture, pull your shoulder blades together (b). Hold for five seconds and then relax. Repeat three to five times twice a day. For this homeopathic treatment is very effective for more details you can consult me. Â
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Dear lybrate-user, sad that you have pain and suffering from long time if your radiological report (x-ray ,mri) etc. Are normal than your pain is mechanical i.e. Because of muscle or posture problem. I would suggest you to visit nearest physical therapy clinic. Physiotherapist are expert in dealing with such kind of mechanical low back pain. If you don't have physical therapy clinic near by you can try following 1. Mckenzie back extension exercise (. S search it on google) 2. Rest 3. Avoid forward bending 4. Avoid heavy weight lifting 5. Hot water fomentation if pain still persists you need consultation of physiotherapist hope this will help you thank you. Â
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