Understanding Your Condition

• L3, L4, and L5 dislocation can compress the sciatic nerve, causing pain that radiates from the lower back down the leg.

Pain Management Techniques

• Use cold packs initially, then alternate with heat packs to reduce pain and inflammation.
• Consider over-the-counter pain relievers like ibuprofen, but consult your doctor first.

Physical Activity and Exercises

• Engage in gentle stretching and strengthening exercises such as knee-to-chest stretches and hamstring stretches.
• Avoid activities that exacerbate your pain.

Posture and Ergonomics

• Maintain good posture while sitting and standing. Use ergonomic chairs and adjust your workspace to reduce strain.

Lifestyle Modifications

• Manage weight and avoid smoking to reduce stress on your back.

When to Seek Medical Help

• Seek immediate medical attention if you experience worsening pain, numbness, or weakness.

Relevant Medical Specialties

• Consult with an orthopedist or physiotherapist for personalized treatment plans.