I am 23 years old l. I have lower back pain from 1 year. And recently my shoulders are uneven from 2 months. I go to gym from 1 year, my gym trainer says that it is due to overwork of one shoulder.

Dr. Julie Mercy J DavidPhysiotherapist27yrs exp

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Sit on an upright bench, like one you'd use for a shoulder press. Holding a dumbbell in your right hand, place your left hand under your left butt cheek and grab the side of the seat. Let your right hand hang down straight by your side and pull your shoulder blades back and together. Now raise your right shoulder up towards your ear-raise it straight up instead of rolling yourshoulder. Hold for a beat at the top, and then return to the start position. Complete a set of 10, and repeat on the other side. Knee pain. If you are overweight, losing weight will also help to reduce pressure on your knee.?mobility exercises rest. Avoid doing things that require you to bend at the hip or put a lot of pressure on the hip. Avoid sleeping on the side of your hip that is painful and sitting for long periods of time ?cold and heat. Treating pain with heat and cold may help. Wrap an ice pack or a bag of frozen vegetables in a towel to ice your hip. A warm bath or shower may also help reduce your pain and prepare your muscles for stretching. ?stretch. Gently stretching your body may reduce hip pain, especially if the cause is a strain or pinched nerve.  

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