I having back pain in my back what should I do .sometimes I had instant pain and can not even work.
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Start with back strengthing exercises and take precautions
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For Lower Back Pain A. Static back ? Duration:�5-10 minutes ? Static Back How to do it: Lie on your back with both legs bent at right angles on a chair or blockYou can just rest your hands on your stomach or lay your arms out at the side below shoulder level, palms facing upBreathe from your stomach. Let the lower back relax. Hold for 5-10 minutes B. Static Extension ? Duration: 1 Minute ? Static Extension on the Floor For many of us, back pain is caused by the rounding of the back (flexion) from bad postural habits and sitting or slouching. �This exercise reminds the back how to extend properly. How to do it: Kneel with hands on the floor positioned under your shouldersLet your back and head relax towards the floorLet your shoulder blades come together, and make sure there is an arch in your backKeep the elbows straight but shift your hips forward 6 to 8 inches so they are not aligned with the knees. Hold 1-2 minutes C. Supine Groin Stretch ? Duration: 10 minutes per side ? Supine Groin Stretch How to do it: Lie on your back with one leg resting on a chair, knee bent at 90 degrees, while the other leg is extended straight out and resting on the floorMake sure both legs are aligned with the hips and shouldersThe foot of the extended leg should be propped upright to preventing it from rolling to one sideHold 10 minutes then do it on the other side D. Modified Floor Block ? Duration: 6 Minutes ? Floor Block Stretch How to do it: Lie on your stomach with your forehead on the floor ? your feet should be pigeon toedRest your elbows on books or blocks so that your hands are in the ?don?t shoot!? positionMake sure your shoulders are level ? breathe deeply and relax the upper bodyLet your bodyweight naturally fall into the floorHold 6 minutes.
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take rest properly. do back strengthening excercise. avoid forward bending and heavy lifting. avoid prolonged standing and sitting. take hot fermentation. take postural care.
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