I am 39 year old female who delivered a baby last year. Suffering from back and hand ache - applied pain relief cream and did massage but got only temporary relief. Please advise. Have difficulty bending and lifting things.

Dr. Karuna ChawlaHomeopathy Doctor27yrs exp

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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: url/articles/323204. Php#seated-lower-back-rotational-stretches 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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Dr. Wajid Mohammed (Pt)Physiotherapist2023yrs exp

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You need to do strengthening exercises regularly and must take diet to maintain sufficient level of b12 and d3. Hot pack with diclifenac twice a day will be helpfull, you can also visit nearby physiotherapy clinic and take ift+us therapy for a week.  

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Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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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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