Question

I have nerve pain in my body. Especially in my legs and arms. I cannot sit and stand for long time. When I stand longer time I have back pain. I have this problem after my second child birth. Now she is 10 years old.

Dr.Karuna Chawla · Accepted Answer

Below are exercises that strengthen the lower back and help manage lower back pain:

1. Bridgesâ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 stretchesâ 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 2â3 times twice a day.
3. Lower back rotational stretchesâ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 5â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 2â3 times on each side twice a day.
4. Draw-in maneuversâ 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 tiltsâ 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 liftsâ 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 stretchesâ 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 3â5 times twice a day.
8. Supermansâ 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.

Nerve Pain Questions

I have nerve pain in my body. Especially in my legs and arms. I cannot sit and stand for long time. When I stand longer time I have back pain. I have this problem after my second child birth. Now she is 10 years old.

Please suggest any medicine for nerve pain in my legs and arms. Is there permanent treatment for nerve pain in homeopathy.

Nas m dard ek side pair m dard h 2 weeks s kam ni hora bahut pain pain h pata ni chlra na koi dawa kaam kri hai.

I have pain in my leg nerve both leg nerve are pain please tell me some medicines.

My wife trigeminal neuralgia problem I want radio surgery treatment aayushman card available please help me.

I am having nerve pain in left leg from buttock till foot. Eating pain killer sometime relief, but again it get start.