Quick Reference Guide

Emergency Symptoms - Seek Immediate Medical Care

- Loss of bowel or bladder control - Saddle numbness (groin/inner thigh area) - Progressive leg weakness - Severe pain with fever - Pain following significant trauma

Immediate Pain Relief Techniques

1. 90-90 Position: Lie on back with knees bent over chair 2. Ice Application: 15-20 minutes every 2-3 hours for acute pain 3. Gentle Movement: Walk for 5-10 minutes every hour 4. Breathing Exercise: Deep diaphragmatic breathing for 5 minutes 5. Heat Application: After 48 hours, for muscle tension

Daily Prevention Routine

Morning (5 minutes)

- Gentle knee-to-chest stretches in bed - Standing back extensions (10 reps) - Cat-cow movements (10 reps)

Throughout Day

- Hourly micro-breaks (30 seconds) - Proper lifting technique - Posture awareness checks

Evening (10 minutes)

- Child's pose or knee-to-chest - Gentle spinal rotations - Relaxation breathing

Basic Exercises for Back Pain

1. Dead Bug: Core stability, 10 reps each side 2. Bird Dog: Balance and strength, 10 reps each side 3. Bridge: Glute and core, 15 reps 4. Plank: Start with 20-30 seconds, build gradually 5. Cat-Cow: Mobility, 10-15 reps

Posture Checkpoints

- Ears over shoulders - Shoulders over hips - Natural spinal curves maintained - Weight evenly distributed - Regular position changes

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