Magical Exercise for Low Back Pain Relief at Home #lowbackpainrelief #lowbackpain #ytshorts #shorts

Do you or someone you know suddenly feel a sharp pain in the lower back while lifting, bending, or twisting?
This condition is commonly known as "چک پڑنا" or muscle strain in the lower back, and it’s one of the most common problems among people of all ages — especially office workers, housewives, drivers, gym users, manual laborers, and elderly individuals.

In this expert video guide, Dr. Noman Ghaffar Awan, a Senior Orthopedic Sports Physiotherapist (MOH Oman licensed) with 10+ years of experience, explains step-by-step treatment of low back pain and muscle strain (chuk parna) at home.

From early management to stretching, core strengthening, and walk training, this video gives you a complete recovery plan without medication or surgery.
What This Video Covers:

1. Causes of Low Back Muscle Strain (چک کیوں پڑتی ہے؟):

Lifting heavy weights without posture awareness

Sudden twisting or bending

Prolonged sitting or standing in wrong posture

Weak core muscles

Age-related degeneration

2. Immediate Treatment (پہلے 48 گھنٹے):

Cold therapy (ice packs) to reduce inflammation

Resting in a comfortable lying position

Using a lumbar support belt if needed

Avoiding forward bending or sitting on the floor
3. When & How to Use Heat Therapy (گرم پٹی کب لگائیں؟):

After 48–72 hours

Improves blood flow and helps muscle relaxation
4. Safe & Effective Exercises for Pain Relief:

Pelvic tilts, knee-to-chest, hamstring stretching

Core strengthening exercises to prevent future strain

Balance & posture correction routines

Simple walking to keep spine mobile
5. Recovery Timeline:

Mild strains: 5 to 10 days

Moderate strains: 2 to 3 weeks

Severe cases may need professional physiotherapy
6. Mistakes to Avoid:

Taking unnecessary bed rest for too long

Lifting weight without healing fully

Self-medication without guidance

Ignoring mild pain that returns repeatedly
Who Should Watch This Video?

People suffering from sudden low back pain or chuk

Physiotherapy students and health professionals

Anyone working long hours in poor posture

Housewives or gym users who got injured while lifting
What is the best way to treat a back muscle strain at home?

Should I use ice or heat for lower back pain?

How long does a low back strain take to heal?

What are the best exercises for lower back pain relief?

چک پڑنے کے بعد سب سے پہلے کیا کرنا چاہیے؟

کمر کے درد میں برف لگائیں یا گرم پٹی؟

چک کتنے دن میں ٹھیک ہوتی ہے؟

کیا گھر پر ہی کمر کا درد ختم کیا جا سکتا ہے؟

کمزور کمر کو مضبوط کیسے بنائیں؟

Contact Dr. Noman for Online Consultation & Exercise Plan:

WhatsApp: +92 300 8881254
Consultation for Pain Relief | Online Exercise Guidance Available

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Видео Magical Exercise for Low Back Pain Relief at Home #lowbackpainrelief #lowbackpain #ytshorts #shorts канала Dr. Noman Ghaffar Awan, PT