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Hell sir I am 20 year old male and have spinal pain over 1 month what should I do and what if don't want to take medicine?
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Start with back strengthening exercises like bridging, back press, bhujangasan and many others. Apply ice pack or hot water bag to painful area 2-3 times a day. If you have pain during exercises then stop it immediately and consult a good physiotherapist doctor nearby you.
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