My lower back has been paining allot since last december. I consulted an orthopedic, he gave me meds and it had reduced 50%. He had told me to do mri. Results were: mild flattening of posterior margin of l4-l5 intervertebral disc. After a 20 days of medication, since 2 days my back is paining allot again. Paining while bending too. Any solutions? My doc had also suggested for physiotherapy? Also what exercises should I do for this? Will it be cured?

Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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Kindly do these exercises. Plank the world record for the longest plank is 8 hours. Luckily, you don?t need to hold it that long for the exercise to have an effect! in fact. You can hold it for 10-15 seconds. ? the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest. ? after kneeling, lean forward and place your elbows on the ground directly below your shoulders. ? lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine. ? hold the position and tighten your core muscles for the desired time. 2. Side plank just like the original plank, but only balancing on one side. ? lie on the floor on your side, facing sideways with your feet together. ? lift up your body until you are supporting yourself with your elbow, directly below your shoulder. ? raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet. ? hold this position without dropping your hips. ? repeat on the opposite side. 3. Pelvic tilt with exercise ball sit on a ball that allows your legs to be at a 90-degree angle with your feet flat on the floor. ? keep your shoulders back and spine straight. ? tilt your hips forward and flex your abdominals tight. ? tilt your hips backward as you stick your tailbone out. ? move back and forth slowly, keeping your shoulders back. ? repeat 10 times for 3 sets. 4. Superman lie on your stomach, face down, with your arms out in front of you. ? lift arms, legs, and chest off the floor simultaneously while keeping your hips grounded. ? hold for a minimum of two seconds. ? lower back down slowly. ? repeat 10 times for 3 sets. 6. Crunches lie flat on your back, placing your feet flat on the floor with your legs bent. ? fold your arms across your chest and lift your torso up until your head, neck, and torso are off the ground. ? hold for a moment before lowering back down. ? repeat. 6. Quadruped arm opposite leg raises ? kneel on the floor, lean forward, and place your hands palm-down on the floor. ? make sure your back is straight, your knees are below your hips, and that your palms are directly below your shoulders. ? raise one arm as you raise the opposite leg until both are aligned straight out from your body, parallel to your spine. ? slowly lower both your arm and leg until you are back in the starting position. ? switch arm and leg, and repeat. 7. Dead bug lie flat on the floor on your back. ? lift your arms straight up from your body, reaching through the air. ? raise one leg until it is at a 90-degree angle from your body. ? slowly lower until it is in the starting position. ? switch legs and repeat. 8. Hip bridge lie on your back with your knees bent and raised, your feet flat on the floor, and your arms at your sides. ? keep your feet hip-distance apart and try to keep your leg in vertical alignment with your knee. ? flex your glutes and push through your heels to raise your hips upward. Try to make a diagonal line from your shoulders to your knees. ? hold for a short moment before lowering back down. ? repeat 10 times for 3 sets.  

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