My age is 16 and 6 months. I have slightly lower back pain and joints pain and also getting erections problems and slight shivering and some gas problems.

Question

It looks like a muscle tightness kindly follow the exercises listed below kindly stay hydrated it might help you to get rid of your pain the exercises I personally recommend are listed below in the order I use with my patients exercise #1: lying stretch (for piriformis) in the early stages of a disc bulge, your body?s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: ? begin lying on your back with your knees bent and feet positioned flat on the floor ? place your right ankle over your left knee ? use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds ? repeat on the other leg ? aim for 3 repetitions on each side exercise #2: prone alternating leg raisesthe prone leg lift creates spinal extension helping push the jelly-like material back towards the center and reduce bulging disc. How to do it: ? lay face down with your palms on the floor under your forehead. ? straighten one leg then lift it a few inches off the ground with your toe pointed. ? lower your leg to the floor with your knee remaining straight. ? switch legs ? repeat 3 x 15 reps each side ? 3 x a day exercise #3: half cobra pose the half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ? begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ? hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ? gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Recommended: half cobra pose exercise video demo exercise #4: full cobra pose the full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ? begin lying on the ground with your hands flat on the floor at the level of your shoulders ? slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch ? increase your range of motion by exhaling as you push further into lumbar extension ? aim for 5 repetitions exercise #5: abdominal drawing maneuver a solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: ? lie on your back ? bend your knees ? contract your stomach muscle (abdominals) ? hold for 5 seconds ? release ? perform 3 x 20 sets daily.

Julie Mercy J David · Accepted Answer

It looks like a muscle tightness kindly follow the exercises listed below kindly stay hydrated it might help you to get rid of your pain the exercises I personally recommend are listed below in the order I use with my patients exercise #1: lying stretch (for piriformis) in the early stages of a disc bulge, your body?s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: ? begin lying on your back with your knees bent and feet positioned flat on the floor ? place your right ankle over your left knee ? use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds ? repeat on the other leg ? aim for 3 repetitions on each side exercise #2: prone alternating leg raisesthe prone leg lift creates spinal extension helping push the jelly-like material back towards the center and reduce bulging disc. How to do it: ? lay face down with your palms on the floor under your forehead. ? straighten one leg then lift it a few inches off the ground with your toe pointed. ? lower your leg to the floor with your knee remaining straight. ? switch legs ? repeat 3 x 15 reps each side ? 3 x a day exercise #3: half cobra pose the half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ? begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ? hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ? gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Recommended: half cobra pose exercise video demo exercise #4: full cobra pose the full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ? begin lying on the ground with your hands flat on the floor at the level of your shoulders ? slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch ? increase your range of motion by exhaling as you push further into lumbar extension ? aim for 5 repetitions exercise #5: abdominal drawing maneuver a solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: ? lie on your back ? bend your knees ? contract your stomach muscle (abdominals) ? hold for 5 seconds ? release ? perform 3 x 20 sets daily.

Karuna Chawla · Answer

Back pain can have causes that aren't due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpack. Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process. Below are exercises that strengthen the lower back and help manage lower back pain: url/articles/323204. Php#seated-lower-back-rotational-stretches 1. Bridges?lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart. Press the feet into the floor, keeping the arms by the sides. Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees. Squeeze the buttocks with the shoulders remaining on the floor. Lower the buttocks to the ground and rest for a few seconds.Repeat 15 times and then rest for 1 minute.Do 3 sets of 15 repetitions.2. Knee-to-chest stretches? lie on the back on the floor. Bend the knees, keeping both feet flat on the floor. Use both hands to pull one knee in toward the chest. Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor. Return to the starting position.Repeat with the opposite leg.Repeat with each leg 2?3 times twice a day. 3. Lower back rotational stretches?lie back on the floor with bent knees and feet flat on the ground. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side. Hold the position for 5?10 seconds. Return to the starting position. Gently roll the bent knees over to the opposite side, hold, and then return to the starting position. Repeat 2?3 times on each side twice a day. 4. Draw-in maneuvers? lie back on the floor with knees bent and feet flat, keeping the arms by the sides. Breathe in deeply. While breathing out, pull the bellybutton toward the spine, tightening the abdominal muscles and keeping the hips still. Hold the position for 5 seconds. Repeat 5 times. 5. Pelvic tilts? lie back on the floor with knees bent and feet flat, keeping the arms by the sides. Gently arch the lower back and push the stomach out. Hold for 5 seconds, then relax. Flatten the back and pull the bellybutton in toward the floor. Hold for 5 seconds, then relax. Increase the number of repetitions daily, building up to 30. 6. Lying lateral leg lifts? lie on one side with the legs together. Keep the lower leg slightly bent. Draw the bellybutton into the spine to engage the core muscles. Raise the top leg about 18 inches, keeping it straight and extended. Hold the position for 2 seconds. Repeat 10 times. Turn onto the other side of the body and repeat, lifting the other leg. Perform 3 sets on each side. 7. Cat stretches? get onto the hands and knees with the knees hip-width apart. Arch the back, pulling the bellybutton up toward the spine. Slowly relax the muscles and allow the abdomen to sag toward the floor. Return to the starting position. Repeat 3?5 times twice a day. 8. Supermans? lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground. Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor. Try to pull in the bellybutton, lifting it off the floor to engage the core muscles. Keep the head straight and look at the floor to avoid neck injury. Stretch the hands and feet outward as far as possible. Hold the position for 2 seconds. Return to the starting position. Repeat 10 times. For this homeopathic treatment is very effective consult online with details.