Great thanks to @ashkhan for bringing this great learning challenge. I want to share my own case study different from plantar fasciitis. It's about the pain that I feel on my lower back. I will talk about how the pain start, what cause it, the symptoms that I notice, the hospital scan or test I did and the physiotherapy exercises that I use to treat it.

My Case Study

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I'm a young person that's always active, but From the past week ,I have feel a serious pain on my lower back. The pain is worse when I sit down for long time or when I bend down to carry something. Sometimes, the pain will shoot down to my waist and buttock area. I also notice that the pain do reduce small when I just lie down or rest.

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✅ My Diagnosis

After I observe myself well and check the symptoms, I confirm that I'm suffering from Lower Back Pain called Lumbar Strain. This one happens when the muscles or ligaments for the lower back is stressed or has a small tear because of wrong posture or overuse.

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⚠️ Causes of My lower Back Pain(Lumbar Strain)

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• Sitting for long:- I noticed that I sit down for long hours without stretching even at work.

• Lifting Heavy objects:- I do carry heavy things without bending my knees much properly well.

• Wrong Posture:- I have also found out that my sitting and standing posture is not correct and normal.

• Weak muscle:- My stomach and back muscles is not strong enough to support my spine again , because I haven't excersice for a while now.

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🤕 Symptoms that I Notice

• Pain for my lower back that gets worse when I bend down or twist my body.

• Stiffness for morning when I woke up or after sitting for a long time.

• Pain that reduce when I just lie down or rest a bit.

• Sometimes, I always feel tightness or hard to turn for my waist area.

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Scan or test I did to confirm (MRI)

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I later went to hospital for them to check and confirm what causes the pain. The Doctor said I should do one scan which is call MRI. It's that scan that show what happen inside my body, especially the muscle and bone area. After I did the MRI, I confirm that my waist muscle has strain, and that's the causes of the pain that i was feeling.

The MRI scan really help to see that it wasn't a bone break, but instead it was the muscle on my lower back that suffer small injury. And that it's call lumbar strain. The doctor then advise me to rest well, and do small-small exercise to help the waist heal. That's how I confirm that it's lumbar strain that is disturbing me.

🏃🏽‍♀️ My Physiotherapy Treatment – 3 Simple Exercises I did (No Tools)

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I choose 3 easy exercises which I can do for house without any equipment which anybody can try it too ,if you have the same problem. These exercises really help me to stretch, strengthen, and relax my back. And it's really a physiotherapy Treatment for Lumbar Strain.

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1. 🧘🏽‍♀️ My Knee-to-Chest Stretch Excersice

• I just started this particular excersice by lying down on the floor flat on my back.

• And i bend my two knee and I gently pull one knee up to my chest using my hands.

• However I hold this particular position for up to 20 seconds, then I switch it to the other leg. I did it 4 times every day.

• This stretch really help me to release the tension for my lower back.

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2. The 🐱🐮 Cat-Cow Stretch Excersice

• I go on all my fours (hands and knees).

• I arch my back up like angry cat (Cat pose), then dip it down like a cow (Cow pose).

• I repeat it slowly for 10 rounds.

• This one really helps to improve my spine movement and reduce the stiffness.

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3. 🛌 Bridge Exercise

• I lie down again flat on the floor with my knees bent and my feet also flat on the floor.

• Then i lift up my hips up slowly, then I hold it for 5 seconds, then i bring it down.

• I repeat it up to 10 times.

• Truth be told,this exercise really helps me to strengthen my back and my stomach muscles.

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📆 My Review

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I did these exercises every day for six days now. I am monitoring how my pain is reducing and how my movement also improve. No doubt, with all i can see I'm feeling much better now thanks goes @ashkhan for making us to participate and found out these excersice.

These physiotherapy Treatment I did really helps me with the lumbar stretch disease.

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_{All shown pictures are mine edited on canvas}

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I place my invite to : @kouba01,@lhorgic,@bossj23

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I did a video to show how I did the three exercises below 👇🏻. Click the link to watch.

IPFS Video