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Ask a QuestionGuardian of 2 children11 months ago
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#AskTheExpert meri age27 h r mera 3 yrs k baby h or mujhe pet r kamar m bht pain h
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POOJA KOTHARIMom of a 8 yr 5 m old boy11 months agoA. At 27, with a 3-year-old baby, stomach, lower back (Kamar), and back pain could be due to a variety of reasons such as muscle strain, poor posture, or post-pregnancy body changes. Here are some steps you can take to alleviate and prevent pain:
1. Strengthening Exercises
Engage in gentle exercises that strengthen the core, back, and pelvic muscles:
Pelvic tilts to strengthen lower back muscles.
Yoga (especially poses like Cat-Cow, Child’s Pose, and Bridge Pose).
Strengthening your core with planks and leg lifts.
Light stretching to improve flexibility.
2. Posture Correction
Make sure you maintain proper posture throughout the day, especially while:
Lifting your child – Use your legs, not your back, to lift.
Sitting or standing for long periods – Keep your back straight and use supportive chairs.
3. Adequate Rest and Support
Proper sleep – Ensure that you sleep in a position that supports your spine (like on your side with a pillow between your knees).
Use a support belt or lumbar support pillow while sitting for long durations.
4. Healthy Weight Maintenance
Carrying extra weight, especially around the abdomen, can strain your back. Focus on maintaining a healthy diet to reduce any extra weight that might contribute to back pain.
5. Heat and Massage Therapy
Warm compresses or heating pads can help relax stiff muscles.
Gentle massages can improve blood flow and alleviate pain.
6. Consult a Healthcare Provider
If the pain persists or is severe, consult with a physiotherapist or doctor to rule out any underlying issues, like slipped discs, hernias, or other medical conditions.
Do you find that your pain increases after certain activities or throughout the day? This can help in finding more targeted solutions.
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