Hi, i'm 30 year old unmarried .after masturbation I suffer extreme pain in my lower back and middle of the back for next 7 days .kindly guide what can I do and which kind of specialist doctor I need.
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Below are exercises that strengthen the lower back and help manage lower back pain: 1. Bridges?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 stretches? 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 2?3 times twice a day. 3. Lower back rotational stretches?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 5?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 2?3 times on each side twice a day. 4. Draw-in maneuvers? 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 tilts? 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 lifts? 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 stretches? 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 3?5 times twice a day. 8. Supermans? 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. For this homeopathic treatment is very effective consult online with details.
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Many people experience neck pain because of poor posture and muscle strain. In these cases, your neck pain should go away if you practice good posture and rest your neck muscles when they?re sore. The most common types of mild to moderate neck pain usually respond well to self-care within two or three weeks. If you have minor neck pain or stiffness, take these simple steps to relieve it: apply ice for the first few days. After that, apply heat with a heating pad, hot compress, or by taking a hot shower. Exercise your neck every day. Slowly stretch your head in side-to-side and up-and-down motions. Use good posture. Avoid cradling the phone between your neck and shoulder. Change your position often. Don?t stand or sit in one position for too long. Get a gentle neck massage. Use a special neck pillow for sleeping. Short-term immobilization. Use a soft collar that supports your neck may help relieve pain by taking pressure off the structures in your neck. However, if used for more than three hours at a time or for more than one to two weeks, a collar might do more harm than good. Forward and backward tilt this can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day. Side tilt do this while standing, with your feet hip-width apart and arms down by your sides. Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder. Hold the stretch for 5-10 seconds, then return to the start position. Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips. Side rotation you can do this while seated or standing. Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder. Hold the stretch for 15-30 seconds, and then slowly turn your head forward again. Repeat on your left side. Do up to 10 sets. Press your palm against your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 5 times. Do the exercise again, pressing on the sides (both the sides (right & left side) of your head. Repeat 5 times. Switch sides. Do the exercise again, pressing on the back of your head. Repeat 5 times.
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