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Exercises and lifestyle modifications for back ache - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Very Good Posted in: Back Pain
Answered by

General & Family Physician
Practicing since : 2004
Answered : 1722 Questions
Doctor :   hi
User :   Hi
Doctor :   back pain of 1 year
User :   yes
User :   backache.. lower back and in hips muscles
User :   But good news is after doing exercises for last 2 months seriously it reduced to 20-25%
User :   of original problem
Doctor :   ok
User :   i consulted a local doctor here..
Doctor :   as i understand, you have a issue, thats due to modern lifestyle and work culture
User :   yes.. but for last 2 months i am not driving
User :   i have reduced my sitting hours to 4-5 in a day
User :   I just want to know exercises/games that would help in speedy recovery
Doctor :   ok
User :   I mean can i play any game...
Doctor :   tell me a few things about your work time
User :   ok..
Doctor :   how long do u sit at a stretch ? and do u have proper ergonomics in place at your office ?
User :   in a stretch maximum 30 mins for last 2-3 months
Doctor :   what is your age, weight , height ?
User :   27 years,around 82 and 5'11
Doctor :   are u able to do your routine daily work without any issues ?
User :   See, i tell you my routine
User :   i wake up around 6:30am
User :   if i walk for 5 -10 mins with bare foots, my lower back pain gets started many times
User :   so i do exercises after i wake up
User :   then get ready for the office...
Doctor :   ok
User :   around 7:45 i left home for the office
User :   then i reach office around 8:35 by car (my friend drives and i lay down on seat)
Doctor :   whats your occupation, by the way?
User :   Software, IT Professional
Doctor :   ok
User :   then for the whole day
User :   i sit for 30 mins
User :   then do streching, walk around
User :   and do this ping pong for whole day
Doctor :   what kind of stretching do you do ? and how many minutes do u do?
User :   2-3 mins Computer & Desk Streches
Doctor :   do u do this stretching even at home ?
User :   hold elbow from other hand on my head and stretch
User :   yes.. i do
User :   sometimes pain go away sometimes don't
Doctor :   actually, if possible extend this excercises at office for 5-10 min
Doctor :   each hour,
User :   i have been doing this for last 1-2 months
Doctor :   and try to sit in a neutral position
Doctor :   like keeping your leg up, and keeping the laptop on your lap, etc
User :   can i do jogging?
Doctor :   keep yourself in a relaxed position, all the time , so that the muscles are in relaxed posture
Doctor :   yes, if you can do that, jogging is very good
Doctor :   extend the versatility of the body, so that the muscles get accustomed to stretch,
Doctor :   and also, do some meditation and yogasanas, which will aim to relieve the stress and muscle strain as well
User :   Can i go to gym and do low back strengthening exercises?
Doctor :   sure, that will definitely help, but make sure that u dont overdo that
User :   and excessive jogging? would tht cause any problem?
Doctor :   excess jogging wont be a issue, as if u get tired , you will stop
Doctor :   and jogging only works out the legs ad hip muscles, and less affects the back muscles
User :   i have pain on hips muscles. and it gets reduced after jogging
Doctor :   and basically jogging is a cardio workout and it increases cirulation to all muscles, and improves joint mobility
User :   just to tell you .. i used to play 12 hours in a day... but for last 5-6 years because of job, it reduced only to weekends and that too for 2-3 hours..
Doctor :   good for you then
Doctor :   i understand,
Doctor :   work takes a toll on physcial workout
User :   and how much time does these kind of problems take to recover
Doctor :   and you are not alone in this issue
Doctor :   usually once u resume your active lifestyle, these things tend to come down
User :   can i play other games like badminton, football basketball?
Doctor :   anything, that u can tolerate
Doctor :   your MRI and scans, have shown normal in spine and all body
User :   Yes...
Doctor :   so as long as there are no vertebral prolapse, fractures, etc , you are fit to do any physical workouts that u can tolerate
User :   Surgeon gave me pain killers and asked to do Spinal Flexion exercises
Doctor :   ok, thats for muscle weakness and strain
Doctor :   sometimes muscles get into spasm, but since you take myospaz, etc, i dont think this will be a issue
User :   Would you suggest any mattresses to sleep.. now a days i sleep on bed with matresses removed
Doctor :   any therapeutic mattresses are just a hoax
User :   Ok
User :   what causes spasm?
Doctor :   this will give you a good sleep, when u sleep on the ground
Doctor :   any abnormal twist ort turn within the muscle, causes spasm
User :   How can i control it?
Doctor :   that is abnormal and irregulated contractions
Doctor :   apply hot baths, hot water bags, and take muscle relaxants
User :   muscle relaxants?
Doctor :   like myoril or myospaz
User :   i tried everything.. only stretching reduced my pain from 80% to 25%
User :   now i want to finish this 25% as well
Doctor :   as i said, the faster you get active, u will lose the rest of 25 % as well
User :   Means, should i play more n more?
Doctor :   play, excersise, work out in gym, anyhting and everything
Doctor :   as long as u can tolerate it
User :   Can i participate in half marathon to be held in november ?
User :   21km's
Doctor :   if everything goes well, sure y not?
User :   Ok.. do i need to do anything before/after playing?
User :   any precaution that i should take care of?
Doctor :   stretching excercises, warm up adequately are necessary steps
User :   Any particular diet/food that would help in strengthening muscles?
Doctor :   high protein , eggs, soyabean, fish, seafood etc
User :   I just don't understand .. why i am suffering from this problem?
User :   i used to go to gym 6-7 years back and have 16 eggs in a day
Doctor :   all due to inactive lifestyle and abnormal work ergonomics
User :   so .. can this be a reason? i used to play a lot and now i don't play at all
Doctor :   ok
Doctor :   yes definitely
User :   but i kept on playing for 2-3 months even when my back pain was there .. just thought playing would fix it.. but it didnt go away
User :   Now i want to do things in right manner so that i can recover speedly
Doctor :   its not that playing or not playing , its about how u sit and work and how your back is affected
Doctor :   by your activities
Doctor :   sudden and abnormal jerks, can cause injuries to spine specially during contact sports
User :   Can you send me link or chart or document.. what all exercises should i do..
Doctor :   give me a minute
User :   how to sit properly.. some ergonomics tricks n all
Doctor :   no, it wontt, unless u dont overdo it
Doctor :   trying to do the impossible, can get into more trouble
User :   i used to play on sunday only after job.. and i used to have pain on monday which used to go away till wednesday
User :   but that was good.. it gave kind of sportsman feeling... because of tired muscles.. n all
Doctor :   ok
User :   but now this low back's like. have changed my life..
Doctor :   i understand
User :   any issues in driving ?
Doctor :   you can drive , slowly and again, give importance on posture
User :   Ok..
User :   Cycling 30 mins to 1 hour a day ?
User :   i am asking all the possiblities that i have in my mind and i can do for recovery
Doctor :   good
Doctor :   most things u can include in your daily life are ok, in the sense if u can do that
User :   Yes...anything to recover from this
User :   Ok.. i think that's all i wanted to ask .. and it give confidence when you ask from a doctor
Doctor :   yes
User :   That's all for now.. thank you very much for consultation
Doctor :   you are welcome
Doctor :   thanks for consulting me
Doctor :   and, remember to leave your opinion
Doctor :   on the website
Doctor :   bye for now
User :   bye
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