Hello lybrate-user, there are many reasons for back pain, sitting continues your muscle might go into spasm that create you pain in back better avoid sitting for prolong time and I suggest start back strengthing exercises.
Treatment should be focused on relieving the nerve pressure. That can be acheived by assesing your which nerve is involved and based on that need to prescribe exercises. Neural mobilization technique should give you relief followed by other exercises. Visiting a Physiotherapist will solve your issue. Regards.
• Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
• Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.
• Apply Hot Fomentation twice daily
Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times.
Physiotherapy is the very good option for you.
1. Take Lumbar traction. For 10 sittings
2. IFT for 10 sitting.
3. Back flexion exercise.
For Ankylosis spondylitis you must be doing regular exercise.
Swimming is proven to be effective in AS.
Doctor of Physical Therapy (DPT), Bachelor of Physical Therapy
Physiotherapy with proper McKenzie protocol and Manual therapy for trigger points can surely help. Also changes and awareness or posture along with specialized strengthening of selective muscles can prevent further disc prolapse. If you need customized plan let me know. Ice packs on painful areas 3 times for 15 mins each can help too.
Avoid sitting up in bed, sitting on soft couches, and twisting or sitting in other positions that make your symptoms worse.
Try using a heating pad on a low or medium setting for 15 to 20 minutes every 2 to 3 hours. You can also buy single-use heat wraps that last up to 8 hours.
You can also try an ice pack for 10 to 15 minutes every 2 to 3 hours.
A warm sitz bath for 20 minutes, 3 to 4 times per day after the first 48 to 72 hours, can be soothing to the tailbone area. Sitting in a hot tub or warm bath may also feel good, as long as you are not sitting directly on your tailbone. You can consult an orthopedic to get yourself examined for the same.