I have a sitting job so I have to work 9 hours that's why I have back pain. So give me any solution for control back pain?
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Dear as per your little history you have seen core muscle which having no edurance to hold it for the long time. Due to long sitting job posture muscle also got weak. So suggestion is to take break every 45 min of sitting. Put support on your low back pain. Strengthen your core and posture muscle to make it enduratic. Do back press ; knee press and bridging excercise. If not relived by the excercise it's self than just go to your nearest physio centre so they can guide you properly.
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Do hot fomentation twice daily. Postural correction- always sit with a small pillow at your low back. Sit tall, walk tall. Extension exercises like bridging and bhujang asana x twice daily. Sleep on your back with a pillow under your knees. And get vit d levels checked. Go for regular walks follow 30-30 rule when at work. After every 30 min of work. Do 30 sec of stretching or stand and walk a bit.
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