I understand your concern. It is known that during sleep - our back muscles relax, and pain is particularly felt early morning (due to degenerative or inflammatory disease of the spinal elements). Also, an awkward sleeping position may aggravate this symptom.
1) Avoid lifting heavy weights.
2) Avoid arching your back. Instead, bend your knees to pick up something from the floor.
3) Avoid sitting for long hours.
4) Avoid two-wheeler rides.
5) Improve your posture while sitting.
6) Try to get up from your chair every 20 minutes and take a quick walk around and then continue working. Always sit on a chair with back support.
7) Do not get up suddenly from a sleeping position. Rather, turn to the side and then get up.
8) Take bed rest if there is severe pain.
9) Do hot fomentations- locally over the affected area – at least twice daily.
10) Apply Oxalgin gel for local application twice daily.
11) I suggest you take the following medications:
Tablet Pregabalin 75 milligrams once for 15 days before food at 7 P.M. daily.
Tablet Etoricoxib 60 milligrams twice and at night for ten days after food.
Tablet Rabeprazole 20 milligrams twice for ten days before food.
Tablet Shelcal (calcium) 500 milligrams twice and at night for 30 days before food.
Tablet Vitamin D (60 K units) once daily for ten days, then once a month for 11 months.
Consult with your doctor before taking these tablets.
2) Do physiotherapy: McKenzie back extension exercises, back core strengthening exercises, glutei strengthening exercises, passive straight leg raising exercises. These exercises can be done initially under a supervision of a physiotherapist or do it at home after learning. Start physiotherapy once the pain reduces. Only regular exercises can give results. After the pain reduces, the following activities are good for you: swimming, yoga, and walking are good. Jogging, running, and weight-lifting may aggravate back problems. I hope this helps.
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