I am 26 years I have backache very badly from couple of months. Severe pain I am facing .what should I do?

Question

Bridgethis pose activates your glutes to lift your hips. This trains your core while toning your butt and thighs. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down. Tighten your core and glutes. Raise your hips until your knees are in line with your shoulders. Hold for 10?30 seconds.Crunch crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles. Cat-cow this exercise helps with mobility throughout the spine and encourages movement of the lateral femoral cutaneous nerve through the groin area. Equipment needed: none muscles worked: spine stabilizers, lumbar extensors, abdominals start on all fours, with your hands directly under your shoulders and knees directly below your hips at 90 degrees. Begin by slowly arching your back, letting your belly sag, and lifting your chest and eyes up to look up at the ceiling. Hold this position for 15 to 30 seconds. Slowly return to starting position. Tuck your pelvis and arch your back in the other direction while you let your head drop down and relax. Hold position for 15 to 30 seconds. Repeat 3 to 5 times. Lunges lunges work to build strength in the legs and help improve balance and stability. They can also help stretch tight hip muscles, which may lessen pain. Equipment needed: none muscles worked: thigh muscles, including quadriceps and hamstrings, as well as glutes and core muscles stand up tall with hands by your side. Take a large step forward and slowly bend your knees and lower down until your back knee touches the floor. Be sure to take a big enough step so your front knee doesn?t go past your toes. Return to starting position and repeat on the other side. Do 10 to 15 repetitions on each side and complete 3 sets. Bridges this exercise helps stretch the hip flexors and strengthens the muscles of the core, legs, and butt to improve function and reduce pain. Equipment needed: none muscles worked: spinal stabilizers, lumbar extensors, abdominals, glutes, hamstrings start by lying on your back, knees bent and feet flat on the ground. Slowly raise the hips off the ground until the body is in a straight line, pushing the heels into the floor and squeezing the glutes at the top. Hold position for 15 to 30 seconds. Return to starting position and repeat. Repeat 10 to 15 repetitions for 2 to 3 sets.

Julie Mercy J David · Accepted Answer

Bridgethis pose activates your glutes to lift your hips. This trains your core while toning your butt and thighs. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down. Tighten your core and glutes. Raise your hips until your knees are in line with your shoulders. Hold for 10?30 seconds.Crunch crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles. Cat-cow this exercise helps with mobility throughout the spine and encourages movement of the lateral femoral cutaneous nerve through the groin area. Equipment needed: none muscles worked: spine stabilizers, lumbar extensors, abdominals start on all fours, with your hands directly under your shoulders and knees directly below your hips at 90 degrees. Begin by slowly arching your back, letting your belly sag, and lifting your chest and eyes up to look up at the ceiling. Hold this position for 15 to 30 seconds. Slowly return to starting position. Tuck your pelvis and arch your back in the other direction while you let your head drop down and relax. Hold position for 15 to 30 seconds. Repeat 3 to 5 times. Lunges lunges work to build strength in the legs and help improve balance and stability. They can also help stretch tight hip muscles, which may lessen pain. Equipment needed: none muscles worked: thigh muscles, including quadriceps and hamstrings, as well as glutes and core muscles stand up tall with hands by your side. Take a large step forward and slowly bend your knees and lower down until your back knee touches the floor. Be sure to take a big enough step so your front knee doesn?t go past your toes. Return to starting position and repeat on the other side. Do 10 to 15 repetitions on each side and complete 3 sets. Bridges this exercise helps stretch the hip flexors and strengthens the muscles of the core, legs, and butt to improve function and reduce pain. Equipment needed: none muscles worked: spinal stabilizers, lumbar extensors, abdominals, glutes, hamstrings start by lying on your back, knees bent and feet flat on the ground. Slowly raise the hips off the ground until the body is in a straight line, pushing the heels into the floor and squeezing the glutes at the top. Hold position for 15 to 30 seconds. Return to starting position and repeat. Repeat 10 to 15 repetitions for 2 to 3 sets.

Karuna Chawla · Answer

Back pain can have causes that aren't due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpack. Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process. 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.