I had a back injury two months back. It happened while doing backbend training. I got soreness in my back for few hours. On the next day, my range of motion got limited and I was unable to do extension or flexion. I had pain and compression around the sides of the lower back and middle back. While trying to do flexion and extension, I felt that the pain was present in the middle of the spine. I did some research and I thought that I have QL muscle spasm and thoracolumbar joint syndrome. I am trying to do gentle stretches but still, I have pain and discomfort.
You should not try to stretch any body part or a full-body first. Stretching needs to be done regularly while doing exercise and it can be extended day by day and not by once. For low back pain, I suggest you do some exercise slowly first without any pressure for a week. Then try to do it a little faster and this will improve your muscles by strengthening the lower back. Apply ointment on the area of pain and cover it with a cloth for 10 to 15 minutes. Then clean it with warm water following hot water fermentation. Do the following exercises such as lower tummy strengthening, deep abdominal strengthening, bridge, pelvic stretch, low back stretch, piriformis stretch, leg stretch, and SLR (straight leg raising). Do these exercises carefully atleast once a day for ten days. Do not put pressure if the pain is severe. You can use Diclofenac ointment twice a day. Take Zerodol P (Aceclofenac with Paracetamol) once a day for three days. Your range of motion will get increased slowly within a week. Take rest properly. Have a follow-up after a week.
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