Now a day’s lower back pain is very common disease. Almost 80% of the people whose age more than 30 are suffering from lower back pain. Major reason for the back pain are continuous sitting, sitting in wrong posture, bike riding specially the sports bike which is having disk brake, driving, running, intercourse, cycling, heavy weight lifting, travelling on cab etc. and bad thing is that there is no medicine for lower back pain except pain killer. Hence to get rid of lower back pain only measure is to do back strengthening exercise and follow some instructions which are as follows:
1) Never sit continuously for half an hour. Every half an hour try to take micro break.
2) Always sit straight and your legs should contact the floor.
3) Never lock your chair. Let it be get inclined or declined.
4) Consult with the orthopaedic first, if doctor tell you to meet with physiotherapist then only go there. Never go to physiotherapist directly.
5) Whatever exercise physiotherapist will tell , do those only. Never do the other back pain exercise as it may put more strain on your back.
6) If you do gym then avoid sit ups, crunches , running , legs exercise etc.. for sometime and do back strengthening for atleast 2 month after that you can continue with it.
7) In gym you can do upper body part exercise, brisk walking, push-ups , pull-ups and parallel-bar even though you have back pain.
8) Hamstring and plank are best exercise for back pain but try to avoid side plank.
9) Hot bag treatment is best for back pain. If you have back pain then try to take 2-3 time massage in a day with it for 10-15 min.
10) Back strengthening exercise should have to do atleast for 5-6 month . If possible do it twice a day.
11) Avoid heavy weight lifting. Always wear belt if you are lifting heavy weights.
Hope this help you to get rid of back pain. For more suggestions kindly contact me on
my mail ID:-
Pallav.smile@gmail.com
1) Never sit continuously for half an hour. Every half an hour try to take micro break.
2) Always sit straight and your legs should contact the floor.
3) Never lock your chair. Let it be get inclined or declined.
4) Consult with the orthopaedic first, if doctor tell you to meet with physiotherapist then only go there. Never go to physiotherapist directly.
5) Whatever exercise physiotherapist will tell , do those only. Never do the other back pain exercise as it may put more strain on your back.
6) If you do gym then avoid sit ups, crunches , running , legs exercise etc.. for sometime and do back strengthening for atleast 2 month after that you can continue with it.
7) In gym you can do upper body part exercise, brisk walking, push-ups , pull-ups and parallel-bar even though you have back pain.
8) Hamstring and plank are best exercise for back pain but try to avoid side plank.
9) Hot bag treatment is best for back pain. If you have back pain then try to take 2-3 time massage in a day with it for 10-15 min.
10) Back strengthening exercise should have to do atleast for 5-6 month . If possible do it twice a day.
11) Avoid heavy weight lifting. Always wear belt if you are lifting heavy weights.
Hope this help you to get rid of back pain. For more suggestions kindly contact me on
my mail ID:-
Pallav.smile@gmail.com
I am happy to help you.
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