Question

I'm 30 year old male its being more than a year I couldn't sit on ground more than 10 minutes due to back pain .pain affected my studies too mri report says diffuse disc bulge l4l5 level causing thecal sac compression without significant lateral recess narrowing.kindly help.

Dr.Julie Mercy J David · Accepted Answer

Upper back pain
pushups
this one may seem basic, but there’s no denying that pushups are one of the best ways to strengthen the pectoral muscles. These can be done on the knees or toes. If you’re not ready for full pushups, start with your hands resting on a solid surface higher than your feet — like a very sturdy coffee table or the edge of a couch, cushions removed, that’s pressed up against a wall — and start on the toes.
Having your hands higher than your feet and your body at an angle can be a good way to start a pushup regimen. As you get stronger, you can begin to lower the angle of your body. This will help you transition to full pushups more easily than going from knees to toes. A full plank engages the muscles differently, even at an angle.
When doing pushups, aim for 2 sets of 10 reps per day.
1.start in plank position with your hands under your shoulders and your core engaged.
2.as you lower, inhale.
3.as you engage your muscles to push yourself up, exhale. Keep your elbows hugging in close to your body. Keep your focus on slowly breathing as you do these, and on engaging the pectorals while keeping the core tight.
Don’t just crank these out to get them done — this can compromise your form and do more harm than good. If the movement is really tough, break the sets into three or five to start, or find a higher point to begin after a week of exercise. If necessary, you can even stand and do pushups pushing against a wall.
Chest flyfor this exercise, you’ll need a bench or exercise ball as well as some dumbbells. If you don’t have weights, you can always use the old standby: a soup can in each hand. Just keep in mind that dumbbells are easier to hold and you can get more out of using them, as even 5-pound weights are heavier than your heaviest canned goods.
1.lie with your upper and middle back on a bench or ball, with your legs at a 90-degree angle. Hold a weight in each hand and extend your arms to the sky, elbows slightly bent.
2.as you inhale, lower your arms out wide, until your elbows are at shoulder height.
3.as you exhale, raise your hands until they meet above your chest again.
4.do 2 sets of 10.
If that feels pretty easy, up it to 2 sets of 15 or increase the weight you’re using.
Dumbbell row
strengthening your back muscles is an important component of treating pectusexcavatum. The dumbbell row targets your lat muscles. The way it’s described below also strengthens your core, another important component of treating the condition. You’ll need some dumbbells to complete this move — err on the lighter side if you’ve never done a row before.
1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle.
2.keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades.
3.extend your arms back to the starting position. Complete 2 sets of 10.
Dumbbell rear delt fly
another move to strengthen your back, a dumbbell rear delt fly also focuses on the lats, as well as the rhomboids and the traps. Choose a light pair of dumbbells to complete this move and ensure that you’re pinching your shoulder blades together at the top to get the most out of it.
1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle and bring the dumbbells together.
2.keeping your spine and neck neutral, inhale and push the dumbbells out and up to the side until your arms are parallel to the floor.
3.exhale and return to the start in a slow and controlled motion. Complete 2 sets of 10.
Exercise is a key component to treating pectusexcavatum. By strengthening your chest, back, and core muscles and stretching your chest cavity, you can combat the condition’s effects. Aim to complete these exercises several times a week to maximize results.
For middle back pain side plank with rotation
this exercise is an advanced version of the basic plank. It strengthens the arms, shoulders, and obliques by combining a side plank with arm movements.
Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of right. Tighten your core.
Lift your hips to form a straight line with your body. Raise your left arm straight up.
Rotate your torso toward the floor and bring your left arm under your body.
Rotate your torso and straighten your left arm to return to the starting position.
Start with 1 set of 8–12 reps.
Repeat on the other side.
Bird dog with elbow to knee
this variation on the basic bird dog incorporates fluid movement to engage your abs and back while improving core mobility.
Start on all fours, hands below your shoulders and knees below your hips.
Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down.
Bring your right knee and left elbow toward each other. Return to the starting position.
Start with 1 set of 8–12 reps. Repeat on the other side
bicycle crunch
this classic exercise strengthens your abs by placing them under constant tension.
Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Place yours behind your head, elbows pointing out to the sides.
Tighten your core and move your shoulders back and down. Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor.
Lift your left shoulder and upper back, bringing your left elbow toward your right knee.
Tap your left shoulder on the floor and simultaneously switch your legs.
Continue alternating elbows and knees, starting with 1 set of12 reps.

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