Please am having lower back pain in the left back side and it pass to the right hand side of the back and the left one stopped since then it hasn't stopped and now it the thing is passing through my laps at the back of my leg and makes me not to be stretching my leg very well or walking fast with, although I masturbate every time I don't know it is the cause if it is please tell me what to do for the thing to stop.

Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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1. Plank the world record for the longest plank is 8 hours. Luckily, you don?t need to hold it that long for the exercise to have an effect! in fact. You can hold it for 10-15 seconds. ? the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest. ? after kneeling, lean forward and place your elbows on the ground directly below your shoulders. ? lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine. ? hold the position and tighten your core muscles for the desired time. 2. Side plank just like the original plank, but only balancing on one side. ? lie on the floor on your side, facing sideways with your feet together. ? lift up your body until you are supporting yourself with your elbow, directly below your shoulder. ? raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet. ? hold this position without dropping your hips. ? repeat on the opposite side. 3. Pelvic tilt with exercise ball sit on a ball that allows your legs to be at a 90-degree angle with your feet flat on the floor. ? keep your shoulders back and spine straight. ? tilt your hips forward and flex your abdominals tight. ? tilt your hips backward as you stick your tailbone out. ? move back and forth slowly, keeping your shoulders back. ? repeat 10 times for 3 sets. 4. Superman lie on your stomach, face down, with your arms out in front of you. ? lift arms, legs, and chest off the floor simultaneously while keeping your hips grounded. ? hold for a minimum of two seconds. ? lower back down slowly. ? repeat 10 times for 3 sets. 6. Crunches lie flat on your back, placing your feet flat on the floor with your legs bent. ? fold your arms across your chest and lift your torso up until your head, neck, and torso are off the ground. ? hold for a moment before lowering back down. ? repeat. 6. Quadruped arm opposite leg raises ? kneel on the floor, lean forward, and place your hands palm-down on the floor. ? make sure your back is straight, your knees are below your hips, and that your palms are directly below your shoulders. ? raise one arm as you raise the opposite leg until both are aligned straight out from your body, parallel to your spine. ? slowly lower both your arm and leg until you are back in the starting position. ? switch arm and leg, and repeat. 7. Dead bug lie flat on the floor on your back. ? lift your arms straight up from your body, reaching through the air. ? raise one leg until it is at a 90-degree angle from your body. ? slowly lower until it is in the starting position. ? switch legs and repeat. 8. Hip bridge lie on your back with your knees bent and raised, your feet flat on the floor, and your arms at your sides. ? keep your feet hip-distance apart and try to keep your leg in vertical alignment with your knee. ? flex your glutes and push through your heels to raise your hips upward. Try to make a diagonal line from your shoulders to your knees. ? hold for a short moment before lowering back down. ? repeat 10 times for 3 sets.  

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